A standard wrap is a hefty hit of carbs. Swap in a low-carb tortilla or a crisp lettuce cup, fill with air-fried chicken and salad, and lunch stays lower-carb without losing the crunch. Here's how, with the numbers.
Key takeaways
Q: How do you make low-carb wraps in an air fryer?
A: Air fry seasoned chicken at 200°C (400°F) for 10–12 minutes, then fill a low-carb tortilla or lettuce cup with chicken, salad and a light dressing.
Q: What's the lowest-carb wrap?
A: A lettuce cup (near zero carbs); low-carb tortillas typically run 6–8g each.
The wrap options
- Lettuce cups — crisp, fresh and near carb-free.
- Low-carb tortillas — shop-bought, around 6–8g carbs.
- Egg wraps — a thin omelette used as a wrap, very low-carb.
The recipe
Low-Carb Air Fryer Chicken Wraps
Ingredients
- 2 chicken breasts, in strips
- 1 tsp paprika, 1 tsp oil
- Low-carb tortillas or lettuce
- Salad, light dressing
Method
- Season the chicken; air fry at 200°C for 10–12 min.
- Warm low-carb tortillas briefly (or use lettuce).
- Fill with chicken, salad and dressing.
- Wrap and serve.
Tips
- Lettuce cups are the lowest-carb option of all.
- Check tortilla labels — "low-carb" varies a lot.
- Watch the dressing for hidden sugar. More in our low-carb fakeaway.
Frequently asked questions
What is the lowest-carb wrap?
A lettuce cup is near carb-free. Low-carb tortillas typically run 6–8g of carbohydrate each, and egg wraps are also very low.
How do you make a low-carb chicken wrap?
Air fry seasoned chicken at 200°C for 10–12 minutes, then fill a low-carb tortilla or lettuce cup with the chicken, salad and a light dressing.
Is this medical advice?
No. These are general lower-carb ideas. Carbohydrate needs are individual, so follow your GP or dietitian and guidance from the NHS and Diabetes UK.