Recipes

Sweet Chilli Chicken Wrap | Quick & Easy High-Protein Lunch

Craving something with real crunch for your lunch?

This super-simple sweet chilli chicken wrap recipe from @counting_zacros is ideal to hit those fast-food cravings with a much healthier, homemade option. By air-frying the chicken, he’s kept the calorie and fat content way down, while still keeping that irresistible crispy coating on those spiced chicken strips. Talk about best of both worlds.

Not only will it be ready in under 20 minutes, but you’ll be boosted with 32g of protein for less than 375 calories per serving — ideal for keeping you fuelled for the rest of the afternoon.

Serves 1

Ingredients

  • 1 egg white
  • 20 ml Sugar-Free Sauce (Sweet Chilli)
  • 30 g panko breadcrumbs
  • 1/2 tsp. celery salt
  • 1/2 tsp. onion powder
  • 1 tsp. paprika
  • 1 tsp. black pepper
  • 2 chicken breast strips
  • 1 tortilla wrap
  • Lettuce to serve
  • Cherry tomatoes to serve
  • Light mayo to serve
  • Extra Sugar-Free Sauce (Sweet Chilli) to serve

Method

  1. In a small bowl, whisk together the egg white and Sugar-Free Sweet Chilli Sauce.

  2. In another bowl, add the breadcrumbs, celery salt, onion powder, paprika, and black pepper and mix.

  3. Get your chicken breast strips and dip them into the egg mix first, then roll in the breadcrumbs to coat. Repeat once more, dropping the chicken into the wet mix then the dry mix, to make sure you have a thick, even coating.

  4. Cook in the air fryer for 12 minutes at 200°C.

  5. Assemble your wrap by adding shredded lettuce, cherry tomato halves, light mayo if using, and plenty of extra Sugar-Free Sweet Chilli Sauce. Add the cooked chicken tenders on top, wrap tightly, and enjoy!

Nutritional Facts

Amount per serving

Calories 372
Total Fat 5g
Total Carbohydrates 49g
Protein 32g


Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.


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