Simple & Tasty Chicken Goujon Wraps

Fast food has nothing on these.

Chicken’s one of the most reliable proteins for building muscle and looking after your macros, but plain old pan-fried chicken and rice can get a bit boring after a while. So mix up midweek meal prep with these chicken wraps from @emmafituk_. Oat-crumbed fried chicken in a wrap with sweet chilli sauce and fillings of your choice? For me it’s got to be crisp lettuce, cherry tomatoes and melted cheese. Yum.

With just 19g of protein and 27g of carbs per wrap, and 10/10 for taste, they’re a must for a work from home lunch or an easy evening meal. And they’re a certified crowd pleaser — serve with some air-fried chips if you have anyone over for dinner.

2 wraps


  • 2 mini tortilla wraps
  • 2 egg whites
  • 120 g chicken breasts
  • 15 g rolled oats
  • 20 g breadcrumbs
  • 15 g light mayonnaise
  • 15 g Sweet Chili Sauce


  1. Mix your breadcrumbs, chicken seasoning and oats together in a bowl. 

  2. Cut the chicken into strips, dip into the egg whites and then into the oat and breadcrumb mixture. 

  3. Fry the chicken strips in a pan with zero calorie cooking spray. 

  4. Meanwhile, heat the wraps in the microwave and then add mayo, sweet chilli sauce, and other toppings. 

  5. Once the chicken is cooked through and golden brown, add these to the wraps and top with more sweet chilli sauce. 

Nutritional Facts

Amount per serving

Calories 210
Total Fat 3.5g
Total Carbohydrates 27g
Protein 19g
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Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.

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