High Protein Honey-Mustard Crispy Chicken Wraps · PrimedTable
Australian🥩 Meat
High Protein Honey-Mustard Crispy Chicken Wraps
⏱ 40 min🍽 Serves 5
Crispy honey-mustard chicken wraps designed for easy meal prep with balanced macros. Tender chicken strips with a golden crunchy crust, fresh cabbage and carrot slaw, and a creamy honey-mustard sauce, all wrapped up for the week ahead.
High-proteinLow-cal
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Adapted from a video by Chef Jack Ovens
High Protein Chicken Wraps That Actually Work for Meal Prep
▶ Tap a timecode to jump to roughly that moment in the video.
1
Prepare the chicken: butterfly the chicken breast in half lengthwise, then slice into strips. In a mixing bowl, combine the chicken strips with smoked paprika, garlic powder, and onion powder (1½ tsp each), plus salt and black pepper. Mix thoroughly with clean hands until the seasoning coats all the chicken evenly.
2
Prepare the coating: in a separate bowl, combine crushed cornflakes (or breadcrumbs) and freshly grated Parmesan. With clean hands, crush the cornflakes to a coarse texture and mix thoroughly with the cheese.
3
Make the egg wash: crack 2 large eggs into a third bowl, add ¼ cup milk, and whisk together with a fork until well combined.
4
Shred the cabbage: take 300g of green cabbage, remove the core, and thinly slice into fine shreds using a sharp knife or mandoline (chiffonade technique).
5
Julienne the carrot: take 1 carrot, trim the ends, slice a thin piece along the side to create a flat base, then slice into thin matchstick strips by stacking several slices together and cutting lengthwise (julienne).
6
Make the honey-mustard sauce: combine 1 cup Greek yogurt, ¼ cup Dijon mustard, ¼ cup honey, and 1 tbsp apple cider vinegar in a bowl. Add a pinch of salt and cracked black pepper. Mix thoroughly, ensuring the honey is well incorporated, and adjust seasoning to taste.
7
Bread the chicken: dip each seasoned chicken strip into the egg wash, allowing excess to drip off, then place in the cornflake mixture and press firmly to ensure the coating adheres to all surfaces. Transfer to a tray and repeat with remaining chicken.
8
Pan-fry the chicken: heat ¼ cup olive oil in a skillet to approximately 180°C (350°F). Working in batches of 5–6 pieces to avoid overcrowding, fry the chicken for 2 to 2½ minutes per side until golden brown and cooked through, turning as needed for even browning. Transfer to a wire rack or paper towels to drain excess oil between batches.
9
Prepare the slaw: in a bowl, combine the shredded cabbage and carrot. Add 2–3 tbsp of the honey-mustard sauce and toss together with clean hands or a utensil until everything is evenly coated. Adjust seasoning with salt and pepper as desired.
10
Assemble the wraps: lay out a 12-inch soft wrap and spread about 1/5 of the remaining honey-mustard sauce on the bottom. Place 4–5 crispy chicken strips on top, then add a portion of the slaw. Fold in the sides, then roll tightly from top to bottom, tucking in the filling as you go to create a secure wrap. Repeat with the remaining 4 wraps.
11
Storage: fully assembled wraps keep refrigerated for up to 3 days. If freezing, freeze only the cooked chicken for up to 4 months, then defrost and assemble fresh wraps as needed.
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