21 Air Fryer Wraps Under 350 Calories

Let’s be honest—wraps are basically the MVP of weeknight dinners. They’re portable, they don’t require a Ph.D. in cooking, and you can stuff pretty much anything inside a tortilla and call it dinner. But here’s the thing: not all wraps are created equal, especially when you’re trying to keep things light without sacrificing flavor.

I’ve spent way too many evenings staring into my fridge wondering what to make, and that’s when my air fryer became my secret weapon. You can take simple ingredients, toss them in that magical basket, and somehow end up with something that tastes like you actually tried. And the best part? Every single one of these wraps clocks in under 350 calories.

No boring diet food here. Just real, satisfying meals that won’t leave you hungry an hour later or feeling guilty about what you ate. Whether you’re meal prepping for the week or just need something quick after a long day, these air fryer wraps have you covered.

Why Air Fryers Make Wraps Better

Before we get into the good stuff, let me explain why your air fryer is about to become your new best friend for making wraps. Traditional frying dumps your food in oil, and while that tastes amazing, it also adds a ton of unnecessary fat and calories. Your air fryer? It uses hot circulating air to get that crispy texture without drowning everything in oil.

According to Cleveland Clinic, air frying can cut calories by up to 80% compared to deep frying because the food doesn’t absorb fat the same way. That’s huge when you’re trying to keep meals light but still want them to taste good.

The whole process is faster too. While your regular oven is still preheating, your air fryer is already cooking. I’m talking crispy chicken in 12 minutes, perfectly roasted veggies in 10, and reheated leftovers that don’t taste like sad, soggy versions of themselves. It’s basically a convection oven that fits on your counter and doesn’t heat up your entire kitchen.

Plus, whole wheat wraps themselves bring some solid nutritional benefits to the table. The fiber content helps with digestion and keeps you feeling full longer, which is exactly what you want when you’re trying not to raid the pantry an hour after dinner. Just make sure you’re grabbing tortillas that list whole wheat flour as the first ingredient—some of those “wheat” wraps are basically white flour in disguise.

The Foundation: Picking the Right Wrap

Not all tortillas are wrap-worthy, especially when you’re watching calories. I learned this the hard way after buying a pack that looked healthy but turned out to be 300 calories each. Yeah, that didn’t work.

Your best bet is finding whole wheat tortillas in the 80-130 calorie range. Brands like Mission and La Tortilla Factory make versions specifically marketed as “carb balance” or “whole wheat,” and they actually taste pretty good. The smaller the tortilla, the easier it is to keep your total calorie count down, but you also don’t want something so tiny that you’re basically eating a taco.

Look for options with at least 3-4 grams of fiber per serving. Fiber is your friend here because it slows digestion and helps stabilize blood sugar, meaning you won’t get that post-meal crash. Some wraps even pack in 10+ grams of fiber, which is almost half your daily requirement in one tortilla.

Corn tortillas are another solid option if you’re gluten-free or just prefer the taste. They’re naturally lower in calories and fat than flour tortillas, plus they bring a different flavor profile to your wraps. Just keep in mind they’re also smaller, so you might need two for a full meal.

If you’re looking for more ways to keep your air fryer meals simple and healthy, check out these 5-ingredient air fryer meals under 400 calories—they’re perfect when you don’t want to overthink dinner.

21 Air Fryer Wrap Ideas That Actually Taste Good

1. Classic Crispy Chicken Caesar Wrap

This one’s a total crowd-pleaser. Air fry some chicken breast strips (seasoned with garlic powder, paprika, and a tiny bit of olive oil) at 380°F for about 12 minutes, flipping halfway through. Toss them with romaine, a light Caesar dressing, and some parmesan. The chicken comes out juicy inside with a crispy outside that makes you forget you didn’t deep-fry it.

The key is cutting your chicken into even strips so everything cooks at the same rate. Nothing worse than biting into a piece that’s dry on one end and undercooked on the other. Get Full Recipe

2. Buffalo Cauliflower Wrap

For all my vegetarian friends out there, this one hits different. Toss cauliflower florets in buffalo sauce (I water mine down a bit so it’s not pure hot sauce), air fry at 400°F for 15 minutes, and you’ve got yourself a spicy, crispy filling. Add some ranch or blue cheese dressing, shredded carrots, and celery for crunch.

Cauliflower is ridiculously low in calories but high in fiber and vitamins, so you can load up your wrap without guilt. Plus, the air fryer gets those edges crispy in a way that baking just can’t match.

3. Greek-Style Chicken Wrap

Season chicken with oregano, garlic, lemon juice, and a pinch of salt. Air fry at 375°F for about 14 minutes. Mix it with diced cucumber, tomatoes, red onion, a little feta cheese, and tzatziki sauce. It’s fresh, it’s flavorful, and it tastes like summer even when it’s freezing outside.

The tzatziki is where the magic happens. You can buy it pre-made or whip up a quick version with Greek yogurt, cucumber, garlic, and dill. Either way works. Get Full Recipe

4. Crispy Chickpea and Avocado Wrap

Drain and dry a can of chickpeas, toss them with cumin, paprika, and a light spray of oil, then air fry at 390°F for 12-15 minutes until they’re crunchy. Pair with mashed avocado, spinach, tomatoes, and a squeeze of lime. It’s vegetarian, packed with protein and healthy fats, and way more satisfying than it sounds.

Chickpeas are one of those ingredients that transform in the air fryer. They go from bland and mushy to crunchy little flavor bombs. I make extra and snack on them throughout the week—though sometimes I forget they exist until I find them three days later. Still good, FYI.

Speaking of chickpeas, if you want to master the technique, these crispy air fryer chickpeas use just 3 ingredients and come out perfect every time.

5. Asian-Inspired Pork Wrap

Marinate pork tenderloin slices in soy sauce, ginger, garlic, and a touch of honey (or skip the honey to save calories). Air fry at 400°F for 10-12 minutes. Add shredded cabbage, carrots, cilantro, and a drizzle of sriracha mayo. It’s got that sweet-savory-spicy thing going on that makes every bite interesting.

The mandoline slicer I use makes quick work of the cabbage and carrots. Uniform cuts mean everything cooks evenly and looks way fancier than it actually is.

6. Turkey and Hummus Veggie Wrap

This one doesn’t even require cooking if you buy pre-cooked turkey. But if you want to air fry turkey breast, season it simply with salt, pepper, and a little garlic powder, then cook at 360°F for about 15 minutes. Spread hummus on your wrap, add the turkey, and load it up with cucumbers, bell peppers, spinach, and red onion.

Hummus adds creaminess and protein without the calories of mayo or cheese. Plus, it’s got that earthy flavor that pairs well with basically any vegetable you throw at it.

7. BBQ Chicken Wrap

Shred some cooked chicken breast (leftovers work great here), toss it with your favorite BBQ sauce, and give it a quick 5-minute warm-up in the air fryer at 350°F. Add coleslaw, pickles, and red onion. The contrast between the sweet BBQ and tangy slaw is chef’s kiss.

If you’re making chicken from scratch, these 5-ingredient air fryer chicken recipes are insanely crispy and take almost no effort.

8. Fajita-Style Steak Wrap

Slice flank steak thin (against the grain—this matters), season with fajita spices, and air fry at 400°F for 8-10 minutes. Toss in some sliced bell peppers and onions for the last 5 minutes. Wrap it all up with a little sour cream, salsa, and cilantro. It tastes like you ordered takeout, but you made it in less time than delivery would’ve taken.

Cutting against the grain is the difference between tender, easy-to-chew steak and something that feels like you’re gnawing on a shoe. Look for the direction of the muscle fibers and slice perpendicular to them.

9. Mediterranean Veggie Wrap

Air fry a mix of zucchini, bell peppers, red onion, and cherry tomatoes at 380°F for 12 minutes. Toss with a little olive oil and Italian seasoning before cooking. Add crumbled feta, olives, and a drizzle of balsamic glaze. It’s simple, it’s colorful, and it makes you feel like you’re eating healthy without feeling like you’re on a diet.

Vegetables get this amazing caramelization in the air fryer that you just can’t get from steaming or microwaving. Those slightly charred edges? That’s where all the flavor lives.

10. Teriyaki Salmon Wrap

Cut salmon into strips, brush with teriyaki sauce (go light or it’ll burn), and air fry at 390°F for 8 minutes. Pair with cucumber, avocado, shredded carrots, and a little wasabi mayo if you’re feeling adventurous. Salmon cooks so fast in the air fryer it’s almost ridiculous.

Just make sure you’re using a good quality salmon. The cheap stuff tends to fall apart and get dry. It’s worth spending a little extra for something that’ll actually stay together. Get Full Recipe

For more salmon inspiration, try these air fryer salmon bites—they’re quick, healthy, and work perfectly in wraps or bowls.

11. Egg and Veggie Breakfast Wrap

Who says wraps are just for lunch and dinner? Scramble some eggs with diced bell peppers, onions, and spinach. Air fry some turkey sausage on the side at 370°F for 8 minutes. Wrap it all together with a little salsa or hot sauce. Breakfast sorted, and you didn’t even need to turn on the stove.

The silicone egg molds I use fit perfectly in my air fryer basket and make cleanup a breeze. No scraping stuck eggs off anything.

12. Spicy Black Bean and Corn Wrap

Mix black beans, corn, diced tomatoes, and taco seasoning. Air fry at 350°F for about 6 minutes just to warm everything through and get a little char on the corn. Add lettuce, cheese (go easy on this if you’re watching calories), salsa, and a dollop of Greek yogurt instead of sour cream.

Black beans are loaded with fiber and protein, which means this wrap will actually keep you full. Not one of those meals where you’re hungry again in 30 minutes.

13. Lemon Herb Shrimp Wrap

Toss shrimp with lemon juice, garlic, and Italian herbs. Air fry at 400°F for 5-7 minutes (shrimp cook fast, so don’t walk away). Add arugula, cherry tomatoes, and a light lemon aioli. It’s fancy enough for guests but easy enough for a Tuesday night.

Shrimp are one of the lowest-calorie proteins you can find, and they have this natural sweetness that pairs perfectly with bright, acidic flavors like lemon and tomato. Get Full Recipe

14. Korean-Inspired Beef Wrap

Marinate ground beef or thinly sliced beef in a mixture of soy sauce, sesame oil, ginger, and a touch of brown sugar. Air fry at 380°F for 10 minutes. Top with kimchi, cucumber, carrots, and a sprinkle of sesame seeds. The kimchi adds this tangy, spicy punch that makes the whole thing addictive.

Kimchi is also fermented, so you’re getting some probiotics in there too. Your gut will appreciate it, even if your taste buds are too busy celebrating to notice.

15. Caprese-Style Chicken Wrap

Air fry chicken breast at 375°F for 14 minutes. Slice it up and layer with fresh mozzarella, tomato slices, basil leaves, and a drizzle of balsamic reduction. It’s basically a Caprese salad but in wrap form, which makes it portable and way more filling.

Fresh mozzarella is key here. The pre-shredded stuff just doesn’t have the same creamy texture or flavor. Splurge a little on the good stuff—it makes a difference.

If chicken breast is your go-to protein, these fail-proof air fryer chicken breast methods ensure you’ll never end up with dry, rubbery chicken again.

16. Thai Peanut Tofu Wrap

Press and cube extra-firm tofu, toss with a little cornstarch and soy sauce, then air fry at 400°F for 12-15 minutes until crispy. Drizzle with peanut sauce and add shredded cabbage, carrots, cilantro, and crushed peanuts. Even if you’re not a tofu person, the air fryer makes it crispy enough that you might change your mind.

Tofu absorbs whatever flavors you throw at it, so the peanut sauce really soaks in. Plus, it’s high in protein and low in calories, which fits perfectly into the under-350-calorie goal.

17. Turkey Taco Wrap

Season ground turkey with taco seasoning and air fry at 360°F for 10 minutes, breaking it up halfway through. Load your wrap with the turkey, lettuce, tomatoes, a little cheese, and salsa. It’s all the flavors of taco night but without the messy shell that always breaks.

Ground turkey is leaner than ground beef, so you save calories without sacrificing that hearty, savory flavor. Just don’t overcook it or it gets dry and crumbly in a bad way.

18. Honey Mustard Chicken Wrap

Mix honey and Dijon mustard (go heavy on the mustard, light on the honey to keep calories down), brush it on chicken strips, and air fry at 380°F for 12 minutes. Add spinach, apple slices, and a little goat cheese. Sweet, tangy, and unexpectedly delicious together.

The apple slices add a fresh crunch that balances out the richness of the cheese. It’s one of those combinations that sounds weird until you try it and then you’re hooked. Get Full Recipe

19. Italian Sausage and Pepper Wrap

Slice Italian chicken sausage (the regular pork kind works too, but chicken saves calories) and air fry with bell peppers and onions at 380°F for 12 minutes. Wrap with a little marinara sauce and a sprinkle of mozzarella. It’s like a sub sandwich but in wrap form and slightly healthier.

The peppers and onions get these caramelized edges that are honestly the best part. Don’t skip them even if you think you don’t like peppers—they taste completely different when they’re roasted.

20. Chimichurri Steak Wrap

Make a quick chimichurri with parsley, garlic, olive oil, red wine vinegar, and red pepper flakes. Air fry your steak at 400°F for 8-10 minutes (depending on thickness and how done you like it). Slice thin, drizzle with chimichurri, and add arugula, tomatoes, and red onion.

Chimichurri is one of those sauces that makes everything taste expensive. It’s bright, herbaceous, and adds so much flavor that you don’t need much else. Plus, it keeps in the fridge for a week, so you can use it on multiple meals.

21. Cajun Shrimp and Avocado Wrap

Coat shrimp in Cajun seasoning and air fry at 400°F for 6 minutes. Pair with sliced avocado, shredded lettuce, tomatoes, and a squeeze of lime. The spicy shrimp against the creamy avocado is perfection.

Avocado adds healthy fats that help you absorb the nutrients from all those vegetables. Plus, it makes everything taste better. Just be mindful of portion sizes since it’s calorie-dense—a quarter of an avocado is usually enough for one wrap.

For more quick meal ideas that won’t derail your goals, these quick air fryer meals for weight loss are all designed to keep you satisfied without the extra calories.

Tips for Keeping Your Wraps Under 350 Calories

Look, I get it. The temptation to load your wrap with cheese, sour cream, ranch dressing, and whatever else is in the fridge is real. But if you’re trying to stay under 350 calories, you’ve got to be a little strategic.

Swap sour cream for Greek yogurt. Seriously, you won’t notice the difference, and you’ll save about 40 calories per serving while adding protein. Win-win.

Go easy on the cheese. A tablespoon or two is enough to get the flavor without blowing your calorie budget. Feta and goat cheese pack more punch per ounce than cheddar or mozzarella, so you can use less.

Load up on vegetables. They’re low in calories, high in nutrients, and add bulk to your wrap so you feel full. Spinach, lettuce, tomatoes, cucumbers, bell peppers—pile them on.

Watch your sauces and dressings. This is where calories sneak up on you. A heavy hand with ranch or mayo can easily add 100+ calories. Measure it out or use a spray bottle to control portions.

Choose lean proteins. Chicken breast, turkey, shrimp, and fish are all lower in calories than fattier cuts of meat. If you’re using beef or pork, go for leaner cuts and trim visible fat.

The kitchen scale I have was a total revelation. I thought I was being reasonable with portions until I actually weighed them. Turns out, my “tablespoon” of peanut butter was closer to three. Whoops.

Common Mistakes to Avoid

Even with the best intentions, it’s easy to mess up your air fryer wraps. Here are the mistakes I made so you don’t have to.

Overcrowding the basket. Your air fryer needs space for air to circulate. If you pile everything in there, it steams instead of crisps, and nobody wants a soggy wrap filling. Cook in batches if you have to.

Not preheating. I know it seems like an extra step, but preheating your air fryer for 3-5 minutes makes a difference. Your food starts cooking immediately instead of sitting in a lukewarm basket.

Skipping the oil completely. I thought going oil-free would save calories, and it does, but it also means your food doesn’t brown properly and sticks to the basket. A light spray is all you need.

Using wet batter. If you’re trying to bread something, stick with dry coatings. Wet batter just drips everywhere and makes a mess. Panko, breadcrumbs, or crushed cornflakes work great.

Not checking for doneness. Air fryers cook fast, and the difference between perfectly cooked and overdone is sometimes just a minute or two. Use a meat thermometer for proteins to make sure they’re safe to eat but not dried out.

Speaking of avoiding common pitfalls, if you’re new to air frying, these air fryer meals anyone can make are beginner-friendly and nearly impossible to mess up.

Making Wraps Work for Meal Prep

If you’re anything like me, the idea of cooking every single night sounds exhausting. That’s where meal prep comes in, and wraps are actually perfect for it.

Cook your proteins in bulk on Sunday. Chicken breast, ground turkey, shrimp—whatever you’re planning to use for the week. Store them in separate containers in the fridge, and they’ll last 3-4 days. When you’re ready to eat, reheat in the air fryer for a few minutes to bring back that just-cooked texture.

Chop your vegetables ahead of time and store them in containers or bags. Lettuce, tomatoes, cucumbers, bell peppers—they all hold up pretty well for a few days. Just don’t add dressing or sauce until you’re ready to assemble your wrap, or everything gets soggy.

Portion out your sauces and dressings in small containers so you can grab and go. Those little 2-ounce containers are perfect for this and way cheaper than buying individual packets.

Keep your tortillas fresh by storing them in the fridge or freezer. Room temperature tortillas go stale fast. Just warm them in the air fryer for 30 seconds before assembling your wrap and they’ll be soft and pliable again.

IMO, the best approach is prepping components rather than fully assembled wraps. Assembled wraps get soggy in the fridge overnight. But if you have all your ingredients ready to go, it takes less than 5 minutes to throw a wrap together.

For more comprehensive meal prep strategies, check out these air fryer meal prep ideas for the week—they cover everything from breakfast to dinner.

Customizing for Dietary Needs

The beauty of wraps is how easy they are to customize based on whatever dietary restrictions or preferences you’re working with. Got a gluten issue? Swap the wheat tortilla for a corn tortilla or a lettuce wrap. Vegetarian? Most of these recipes work great with plant-based proteins like tofu, tempeh, or extra beans.

If you’re going low-carb, skip the tortilla entirely and use large lettuce leaves or collard greens as your wrap. They’re sturdy enough to hold fillings and add basically zero calories. Just blanch the collard greens for 30 seconds in boiling water first to make them more pliable.

Dairy-free? Most of these wraps don’t rely heavily on cheese anyway, and you can easily sub in nutritional yeast for that cheesy flavor or use dairy-free alternatives. The hummus-based wraps are naturally dairy-free and just as satisfying.

For higher protein needs, double up on your protein source or add a hard-boiled egg to your wrap. Eggs are cheap, easy to prep in advance, and add about 70 calories with 6 grams of protein. That’s a pretty good trade-off.

If you’re looking for complete protein-focused meals, these high-protein air fryer bowls use just 5 ingredients and pack a serious protein punch.

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Final Thoughts

Here’s the thing about these air fryer wraps—they’re not magic. They won’t transform your life or make you lose 20 pounds overnight. But they will give you 21 solid options for meals that are quick, reasonably healthy, and actually taste good. No weird ingredients, no complicated techniques, just straightforward food that you can make on a weeknight when you’re tired and hungry.

The air fryer does the heavy lifting by making everything crispy and delicious without drowning it in oil. You do the easy part: throw ingredients together, set a timer, and assemble a wrap. It’s about as low-stress as cooking gets.

Start with one or two recipes that sound good to you. Get comfortable with your air fryer’s timing and temperature quirks (they’re all a little different). Once you’ve nailed a couple recipes, the rest will come easy. You’ll start improvising with whatever’s in your fridge, and before you know it, you’ll have your own go-to wrap combinations.

The best meal is the one you’ll actually make and eat. These wraps check both boxes. They’re simple enough that you won’t talk yourself out of cooking, and they taste good enough that you won’t be ordering takeout an hour later because you’re still hungry.

Now go fire up that air fryer and make yourself something good. You’ve got 21 options—there’s no excuse for boring dinners anymore.