10-Minute Crispy Chicken Goujon and Spinach Wrap
Crispy air-fried chicken goujons wrapped in a warm whole-wheat tortilla with fresh spinach and a garlic Greek yogurt sauce. Designed for rapid prep and easy grab-and-go fuel during long shifts.
Prep
2 min
Cook
8 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
2 min
Cook
8 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your air fryer to 400°F (200°C)
- 01
Preheat your air fryer to 400°F (200°C)
Preheat your air fryer to 400°F (200°C).
Tap card to mark done - 02
Place the chicken goujon in the air…
Place the chicken goujon in the air fryer basket in a single layer and cook for 8 minutes until crispy, golden, and heated through to an internal temperature of 165°F (74°C).
Look for: crispy, golden, and heated through to an internal temperature of 165°F (74°C)
Tap card to mark done - 03
Mix the greek yogurt
Mix the greek yogurt, lemon juice, and garlic powder together in a small bowl until smooth to create the sauce.
Look for: smooth to create the sauce
Tap card to mark done - 04
Lay the whole-wheat wrap flat on a…
Lay the whole-wheat wrap flat on a cutting board or sheet of foil and spread the yogurt sauce evenly over the center.
Tap card to mark done - 05
Layer the fresh baby spinach over the…
Layer the fresh baby spinach over the yogurt sauce.
Tap card to mark done - 06
Place the cooked crispy chicken goujon directly…
Place the cooked crispy chicken goujon directly onto the bed of spinach.
Tap card to mark done - 07
Fold the lower edge of the whole-wheat…
Fold the lower edge of the whole-wheat wrap up over the filling, fold in the sides, and roll tightly from the bottom to form a wrap.
Tap card to mark done - 08
Slice diagonally
Slice diagonally, wrap tightly in foil or parchment paper, and chill or pack into your shift bag.
Tap card to mark done
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