Honey Mustard Chicken Wraps Meal Prep
These honey mustard chicken wraps are built for meal prep with a focus on great macros and proper texture. Crispy chicken, a creamy honey mustard sauce, and a fresh slaw come together in a wrap that stays satisfying throughout the week.
This recipe walks you through how to get real crunch without drying the chicken out, how to assemble wraps so they hold up for meal prep, and why this setup works so well for weekday lunches.
Ideal for anyone looking for balanced, high-protein meals that don’t feel boring or repetitive.
Ingredients
Crispy Chicken
- 800g (1.7lb) - Chicken Breast, Sliced Into Strips
- 1 ½ tsp (5g) - Smoked Paprika
- 1 ½ tsp (5g) - Garlic Powder
- 1 ½ tsp (5g) - Onion Powder
- Salt & Pepper
Egg Wash
- 2 - Large Eggs
- ¼ Cup (60ml) - Milk
Cornflake Coating
- 100g (3.5oz) - Cornflakes or Breadcrumbs, Crushed
- 60g (2.1oz) - Parmesan, Finely Grated
For Cooking
- ¼ Cup (60ml) - Extra Virgin Olive Oil
Honey-Mustard Sauce
- 1 Cup (240g) - High Protein Greek Yogurt
- ¼ Cup (80g) - Honey
- ¼ Cup (60g) - Dijon Mustard
- 1 Tbsp (20ml) - Apple Cider Vinegar
- Salt & Pepper
Slaw Filling
- 300g (10.5oz) - Green Cabbage, Finely Shredded
- 1 - Carrot, Jullienned or Grated
- 2-3 Tbsp (60ml) - Honey Mustard Sauce
- Salt & Pepper
Wrap Assembly
- 5 (12-Inch) - Soft Wraps of Choice
Instructions
Season the Chicken
- Add the chicken to a bowl with smoked paprika, garlic powder, onion powder and salt and pepper. Mix thoroughly so every piece is evenly coated.
Prepare the Coating
- Whisk the eggs and milk together in one bowl. In a separate bowl, combine the crushed cornflakes and parmesan. Dip each piece of chicken into the egg wash, allowing excess to drip off, then press firmly into the cornflake mixture until well coated.
Shallow Fry
- Heat the olive oil in a large pan over medium-high heat until shimmering but not smoking. Cook the chicken in batches for 3–4 minutes per side, until deeply golden and cooked through. Transfer to a rack or paper towel and rest for 2 minutes before slicing, or leave whole.
Prepare the Slaw
- Combine the cabbage, carrot, honey-mustard sauce and a pinch of salt. Toss gently and set aside.
Warm the Wraps
- Heat a dry pan over low heat. Place a wrap flat in the pan and warm for 15–20 seconds. Remove from the pan. Layer each wrap with sliced crispy chicken, slaw and extra honey-mustard sauce. Roll tightly, tucking as you go, then slice in half to serve or wrap in foil.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Chicken
Store the cooked chicken separately in an airtight container in the fridge for up to 3 days. For longer storage, freeze the cooked chicken for up to 4 months. Thaw overnight in the fridge before reheating.
Assembled Wraps
Once assembled, the wraps will keep in the fridge for up to 3 days. These are best stored tightly wrapped in foil or baking paper. Do not freeze assembled wraps, as the texture of the wrap and slaw will not hold up once thawed.
Reheating Instructions
Reheat the chicken only for the best results. Warm in a pan over medium heat or in an air fryer at 180°C / 350°F for 4–5 minutes until heated through and crisp again. Assemble the wraps fresh or return the chicken to pre-assembled wraps just before eating.
Watch How To Make The Recipe
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