Macros per Serving
Calories: ~700 kcal
Protein: ~46g
Carbohydrates: ~51g
Fat: ~15g
Fibre: ~4g
Golden breadcrumb-crusted chicken breast wrapped in soft tortillas, layered with crisp lettuce, juicy tomatoes, tangy pickles, and drizzled with a creamy garlic yoghurt sauce. This is your ultimate high-protein fakeaway — fresh, crunchy, satisfying, and perfect for meal prep or a post-workout recovery meal.
Total Time: ~30 mins (10 mins prep time, 20 mins cook time)
Total cost (2 servings): ≈ £5.40
Cost per serving: ≈ £2.70
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Crispy Chicken
• 2 medium chicken breasts (~300g), cut into strips
• 3 tbsp cornflour
• 1 large egg, beaten
• 50g golden breadcrumbs
• 1 tsp smoked paprika
• Salt & black pepper, to taste
• Spray olive oil or a drizzle for air-frying
For the Honey Chilli Sauce
• 2 tbsp sweet chilli sauce
• 1 tbsp honey
• 1 tbsp soy sauce
• 1 tbsp ketchup
To Assemble the Wraps
• 2 large wraps (~80–90g each)
• 4 crisp lettuce leaves
• 2 tbsp light mayo
• (Optional): Fresh chilli or spring onions to garnish
Instructions (2 servings)
1. Prep the Chicken
• Slice the chicken breasts into thin strips for quick, even cooking.
• Season the strips lightly with salt and pepper.
2. Bread the Chicken
• Coat each strip in cornflour, then egg, then the seasoned breadcrumbs (breadcrumbs mixed with smoked paprika, salt, and pepper).
• For extra crunch, repeat the egg and breadcrumb coating a second time.
3. Air-Fry the Chicken
• Preheat the air fryer to 190°C.
• Lightly spray the breaded chicken strips with olive oil.
• Air fry for 15 minutes, flipping halfway, until golden, crispy, and cooked through (internal temp: 74°C).
4. Make the Honey Chilli Sauce
• In a pan over low heat, combine the sweet chilli sauce, honey, soy sauce, and ketchup.
• Stir until it starts to bubble gently, about 5–7 minutes.
• Remove from heat once thickened slightly.
5. Coat the Chicken
• Once cooked, toss the crispy chicken strips in the warm honey chilli sauce until evenly coated.
6. Assemble the Wraps
• Warm the wraps slightly in a dry pan or microwave.
• Spread 1 tbsp light mayo over each wrap.
• Layer with lettuce leaves and sticky chicken strips.
• (Optional): Add fresh chilli slices or spring onions for an extra kick.
• Roll up tightly, slice in half, and serve immediately.
Meal Prep Notes
• Cooked crispy chicken can be frozen before tossing in the sauce — allow to cool, then freeze for up to 2 months.
• Reheat chicken straight from frozen at 180°C for 8–10 minutes until piping hot.
• Keep wraps and mayo separate if prepping ahead. Assemble and crisp fresh for best texture.
Health Benefits of the Dish
Lean Protein for Muscle Repair and Growth
Chicken breast provides a complete, high-quality source of protein, ideal for supporting muscle repair, strength gains, and post-workout recovery. Consuming enough protein also plays a crucial role in helping you stay full between meals, reducing unnecessary snacking and supporting fat loss over time — making it easier to maintain a lean, active physique.
Balanced Flavour Without the Sugar Crash
The honey-chilli glaze delivers big flavour without relying on excess sugars or artificial ingredients. By using measured portions of natural sweeteners like honey and sweet chilli sauce, you can enjoy a satisfying, restaurant-style meal while keeping energy levels steady and avoiding the typical blood sugar spikes associated with heavy takeaways.
Complete Energy Balance for Performance and Focus
Each wrap offers a well-balanced mix of lean protein, healthy fats, complex carbohydrates, and fibre-rich vegetables. This combination promotes stable blood sugar, sustained energy release, and improved satiety — helping you stay focussed, energised, and fresher throughout your workday or training sessions.
Tips & Variations
Want It Hotter? – Stir sriracha or extra chilli flakes into the honey chilli sauce.
Boost the Creaminess – Add a sprinkle of light grated cheese before wrapping for a richer bite.
Add Extra Greens – Layer with cucumber ribbons, spinach, or rocket for added fibre and freshness.
Meal Prep Friendly – Air-fry and store chicken separately, then reheat and glaze fresh to preserve maximum crunch.
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