These crispy honey-mustard chicken wraps are built for easy meal prep with great macros. Crunchy chicken, balanced fillings, and a wrap that actually holds up through the week.
I’ll show you how to achieve a proper crunch without drying out the chicken, how to assemble wraps so they stay tight, and why this setup works so well for prepping ahead.
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👇 RECIPE (Full Written Version)
Crispy Chicken
800g (1.7lb) – Chicken Breast, Sliced Into Strips
1 ½ tsp (5g) – Smoked Paprika
1 ½ tsp (5g) – Garlic Powder
1 ½ tsp (5g) – Onion Powder
Salt & Pepper
Egg Wash
2 – Large Eggs
¼ Cup (60ml) – Milk
Cornflake Coating
100g (3.5oz) – Cornflakes or Breadcrumbs, Crushed
60g (2.1oz) – Parmesan, Finely Grated
For Cooking
¼ Cup (60ml) – Extra Virgin Olive Oil
Honey-Mustard Sauce
1 Cup (240g) – Greek Yogurt
¼ Cup (85g) – Honey
¼ Cup (60g) – Dijon Mustard
1 Tbsp (20ml) – Apple Cider Vinegar
Salt & Pepper
Slaw Filling
300g (10.5oz) – Green Cabbage, Finely Shredded
1 – Carrot, Grated or Julienned
2–3 Tbsp (30–45 g) – Honey Mustard Sauce
Salt & Pepper
Wrap Assembly
5 (12-Inch) – Soft Wraps of Choice
Cooking the Crispy Chicken
Air Fryer Method (Best for Speed)
Preheat the air fryer to 200°C (400°F).
Lightly spray the air fryer basket with oil. Arrange the crumbed chicken in a single layer, leaving space between pieces. Spray the tops lightly with oil.
Air fry for 14–16 minutes, flipping the chicken halfway through, until it is deeply golden and cooked through. Rest for 2 minutes before slicing.
⸻
Oven Method (Best for Batch Cooking)
Preheat the oven to 220°C / 430°F (fan-forced 200°C / 400°F).
Line a large baking tray with baking paper and lightly spray with oil.
Arrange the crumbed chicken in a single layer. Spray the tops lightly with oil.
Bake for 20–25 minutes, turning once halfway, until golden, crisp and cooked through.
Rest for 2 minutes before slicing.
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#mealprep #mealprepideas #highprotein
24 Comments
Are wraps part of your weekly meal prep, or are you more of a bowl person?
If you butterfly a piece of meat, and then slice it into two pieces, are you just not slicing it in half? 😅
Ima eat two a day looks good 👍
How is it 570 calories with the macros likes that? Isn't there 4 calories pr. gram of protein and carbs, and 9 per gram of fat?
Made this today! Absolutly bangin!
If you gonna eat them right away throw the wraps on the pan to warm them up a little to get that slight strechyness and soft fresh texture
Hello chief, I unfortunately can’t eat Greek yogurt. what would be a good substitute? I was thinking cottage cheese?
Been making a lot of your wrap recipes to quickly heat up for breakfast and to eat at work, great stuff. Saves me money and keeps me from eating junk. Made these the day after the vid was out and I gotta say they might be my favorite yet. My niece helped me make them and she loved the wrap as well.
i cheat and use Hampton House chicken strips, favorite frozen option
Just subscribed 🎉
4:02 one hand for wet and the other for dry
Thank you so much jack 🙏
what he doesn't tell you is that it's 570 calories for half of this wrap, so a total wrap is 1140 calories, that is absolutely too much if you're trying to lose weight for example, so be careful
If you've got them handy, a nice addition to coleslaw is julienned cauliflower stems – so if you've only been using the flourettes in another dish, its a good way to use them up.
Just made this for my family for dinner and now my daughter wants one in her school lunch and the wife wants one for her work lunch all week. I make a lot of different wraps but this one is a game changer. The taste/freshness and crunch blows my mind. Off to the shop for more chicken. Thankyou for this Vid @ChefJackOvens 👍👍👍👍
With the coleslaw mix, this is a nice fresh take on a chicken wrap. Can't wait to make them
How does it taste when reheating it? Or is it recommended to it it cold in that case?
you chicken its sucks OMG she yellow
You call it a wrap, I call that a 🌯 burrito 😋
How do you log that into myfitnesspal?
How long for baking chicken instead of frying ? 400 at 20? @
570 calories for shallow fried chicken tenders in a wrap seems unlikely
@chefJackOvens are they freezer friendly?
im sorry these are the worst wraps I ever had.
Every time I watch your videos i learn something new, thank you for the great recipe!