Healthy Chicken Wraps or Kebabs
Healthy Chicken Wraps or Kebabs
Healthy chicken wraps are a simple, versatile meal that works well for quick lunches, easy dinners, or meal prep. Chicken breasts are prepared with a shallow cut along the length to help them cook evenly, then lightly seasoned and air fried until juicy and tender. Resting the chicken before slicing keeps it moist and makes it easy to portion into neat strips.
Wholemeal wraps form the base, adding fibre and structure without being heavy. Fresh lettuce provides crunch, while red onion or spring onion adds bite and flavour. Tomato and grated cheese round out the filling, creating a balanced mix of freshness and richness.
The wraps are finished with a light spread of aioli or mayonnaise and your choice of sweet chilli or other sauces, allowing you to tailor the flavour to your taste. These wraps are excellent served fresh, but they also work brilliantly in a sandwich press, where the wrap becomes crisp and the cheese melts into a hot, kebab-style meal. Easy, filling, and adaptable, they’re a reliable go-to option.
Wholemeal wraps form the base, adding fibre and structure without being heavy. Fresh lettuce provides crunch, while red onion or spring onion adds bite and flavour. Tomato and grated cheese round out the filling, creating a balanced mix of freshness and richness.
The wraps are finished with a light spread of aioli or mayonnaise and your choice of sweet chilli or other sauces, allowing you to tailor the flavour to your taste. These wraps are excellent served fresh, but they also work brilliantly in a sandwich press, where the wrap becomes crisp and the cheese melts into a hot, kebab-style meal. Easy, filling, and adaptable, they’re a reliable go-to option.
Ingredients
- 2 chicken breasts (weigh total raw weight before cooking)
- Olive oil spray
- All-purpose seasoning
- Wraps wholemeal
- Lettuce, shredded
- Red onion, thinly sliced and halved, or spring onion
- Tomato, sliced
- Grated tasty cheese
- Salt, to taste
- Cracked black pepper, to taste
- Aioli or mayonnaise
- Sweet chilli sauce or sauce of choice
Method
- Weigh the chicken breasts. Using a knife, make a shallow slice about 1 cm deep along the length of each breast to help with even cooking.
- Let seasoned chicken sit for 5 minutes before air frying.
- Spray chicken lightly with olive oil and sprinkle evenly with all-purpose seasoning.
- Place chicken in the air fryer and cook at 180 °C using the total raw weight: 15 minutes for the first 500 g, + 1 minute per additional 100 g. Cook until cooked through.
- Remove chicken and rest for a few minutes. Slice into 1 cm thick strips.
- Lay wraps flat. Add lettuce, onion, tomato, grated cheese, and sliced chicken. Season lightly with salt and pepper.
- Add a small amount of aioli or mayo and your chosen sauce. Run sauces in a thin line down the centre. Roll wraps tightly.
- Place wraps in a sandwich press until golden, crisp, and cheesy for a hot kebab-style wrap with a light spray of olive oil for a golden look.
💡
Pro tip: Warm wraps briefly so they’re flexible.
Shopping List
- Chicken breasts
- Wholemeal wraps
- Lettuce
- Red onion or spring onion
- Tomato
- Grated cheese
- Aioli or mayonnaise
- Sweet chilli sauce (or preferred sauce)
- Olive oil spray
- All-purpose seasoning
- Salt
- Black pepper
Optional Extras
- Swap out the chicken for some juicy rib or scotch fillet steak, cooked to your liking and sliced in 1cm slices.
- Low-carb wraps, -10 - 15 g carbs per serve
- Greek yoghurt instead of aioli, - 50 cal per serve
Nutrition
Energy445 cal / 1862 kJ
Carbs37g
Net Carbs30g
Fibre7g
Protein36g