• Dietitian Clare

Healthy Chicken Tenders

The perfect Summery lunch or light dinner - chicken tender wraps! Yummmm

Wraps and sandwiches are so underrated! They are delicious, nutritious, easy to make and are SO filling and satisfying!

Serves 5


Chicken tenders

2 chicken breasts (500g)

1 tbsp extra virgin olive oil

1 egg

1/4 cup milk

1/2 cup flour

1/4 tsp salt

1/4 tsp pepper

1 tsp mixed dried Italian herbs

1 cup quinoa flakes*

1 cup hemp seeds*

* you could swap these for all quinoa flakes, or all hemp seeds

or even all breadcrumbs


5 whole-grain wraps (I like the Simpsons Pantry Better for U wraps)

15 slices beetroot

50g cheddar cheese, grated

2 tomatoes, sliced

2 1/2 cups mixed lettuce

1 avocado, sliced

5 tsp sweet chilli sauce (optional)


  1. Slice the chicken into 10 strips. Assemble 3 bowls into a production line format.

  2. In bowl 1 mix together the flour and salt and pepper. In bowl 2 mix together the egg and milk. In bowl 3 mix together the herbs, quinoa flakes and hemp seeds

  3. Dip each chicken piece into bowl 1, coating completely and then the same in bowl 2 and 3.

  4. Heat a large non-stick frying pan over medium to high heat and add the oil. Once hot, add the coated chicken pieces and cook for 5-6 minutes on each side.

  5. Assemble a wrap with the avocado, cheese, tomato, beetroot, lettuce and 2 chicken strips and top with the sweet chilli sauce. Repeat for remaining ingredints

Meal prep tip: If taking the wraps to work, transport the beetroot and tomato in a separate container and add it later to save the wrap from going soggy

©2020 by Dietitian Clare.  ABN: 41 916 976 164 

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