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A health and fitness coach has shared her recipe for a healthier “fake-away” version of McDonald’s McChicken wrap.
Brisbane-based Bec Hardgrave has developed a huge social media following for her health tips and easy guilt-free recipes from well-known takeout favorites.
She made her own McChicken wrap with house-made aioli, lettuce, tomato, chicken breast and a whole wheat tortilla that contains only 283 calories.
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Brisbane health and fitness coach Bec Hardgrave shared how to make McChicken wrap at home without the guilt.
Bec started by mixing 15 grams each of whole egg mayonnaise and Greek yogurt with a pinch of garlic seasoning and putting a Lilydale chicken breast strip in the airfryer
Bec started by mixing 15 grams each of whole egg mayonnaise and Greek yogurt with a pinch of garlic seasoning in a bowl.
She then air fried a Lilydale crumbled chicken breast bar until it was crispy and golden brown.
On a soft whole-wheat wrap, the fitness queen spread her homemade sauce, lettuce tomato and the chicken strips in half lengthwise.
All told, the McChicken dupe is only 283 calories and contains 23 grams of protein, only 13 grams of fat and 14 grams of carbohydrates.
On a soft whole-wheat wrap, the fitness queen spread her homemade sauce, lettuce, tomato and the chicken strips in half lengthwise
In total, the McChicken dupe is only 283 calories and contains 23 grams of protein, only 13 grams of fat and 14 grams of carbohydrates
Underneath Bec’s clip, which garnered more than 77,000 views, dozens of her fans touted the comments praising the delicious and “easy” recipe.
‘Unfortunately! I love McDonald’s wraps! I will definitely try this out!’ a viewer wrote.
Another asked where Bec got the chicken strips, to which she replied, “Coles! They have great macros!’
RECIPE: How to make your own McChicken wrap from home
For the aioli:
15g mayonnaise – Bec uses light whole egg from Praise
15g Greek Yogurt natural – Bec uses Natural YoPro
1/2 tsp garlic lovers herbs
For the cover:
Woolworths Whole Wheat Wrap
Lilydale Chicken breast tender
1. Mix the mayonnaise, yogurt and garlic seasoning in a bowl.
2. Place a chicken breast in an oven for 15 minutes or in an airfryer until golden brown and crispy.
3. To assemble, on the whole wheat wrap, spread a spoonful of sauce in the center and then a layer of tomato, chopped lettuce and the chicken strips.
4. Wrap up like a burrito and enjoy
Bec has developed a huge following on social media for her health tips and easy guilt-free recipes from well-known takeout favorites
Another of Bec’s viral “fake-away” recipes was for crispy popcorn chicken with chips for crumbs.
From the fast food dupe snack, she made 22 bite-sized pieces that are “ridiculously high in protein.”
In a clip on her social media pages, Bec demonstrated how to make the tasty treats using minced chicken, oven-baked chips, egg, protein flour and seasonings.
In an online clip, Bec demonstrated how to make the tasty treats that are “ridiculously high in protein” using ground chicken, oven-baked chips, egg, egg white flour and spices.
She starts by adding 250 grams of chicken breast to a bowl of ‘whatever flavors you like’.
Bec used a tablespoon of smoked paprika, half a tablespoon of salt and garlic spice.
The health guru added an egg and egg white to the bowl and mixed to combine, then stirred in a tablespoon of egg white flour.
Bec mixed minced chicken with smoked paprika, salt, garlic herb, egg, an egg white and egg white flour in a bowl
Bec separates her chicken mixture into a small bowl, tops them with the chip crumbs and places them on a parchment-lined baking sheet
“Now for the secret ingredient. Crush your oven-baked Smiths chips before sprouting,” she said.
Bec separates her chicken mixture into a small bowl, tops them with the chip crumbs and places them on a parchment-lined baking sheet.
She added a helpful tip to use wet hands so the crumbs don’t stick to your fingers.
The popcorn chicken is then baked in the oven at 180 degrees for 12-15 minutes or until golden brown
Hundreds of Bec’s fans reacted quickly to the clip which garnered more than 77,600 views, with some calling the snack “epic.”
The popcorn chicken is then baked in the oven at 180 degrees for 12-15 minutes or until golden brown.
The popcorn chicken pieces total 540 calories and contain 71.7 grams of protein, 29.8 grams of carbohydrates and only 13.4 grams of fat.
Hundreds of Bec’s fans reacted quickly to the clip, which garnered more than 100,000 views, with some calling the snack “epic.”
“Ok, this is such a hack,” one follower wrote while another said, “I’m going to make this next week.”
Many said they were going to try the recipe at home and another suggested cooking them in an air fryer instead of an oven.
RECIPE: How to make your own high-protein popcorn chicken?
- 250g Macro organic minced chicken
- 1 tbsp smoked paprika
- 1/2 tbsp salt
- 1/2 tbsp garlic herb
- 1 egg
- 1 x Protein
- 1 tbsp Vetta protein flour
- 30g Smiths Oven Baked Chips
1. Preheat the oven to 180 degrees.
2. Add minced chicken to a bowl with the paprika, salt and garlic herd, as well as the egg and egg poop and mix to combine.
3. Add the egg white flour and mix again.
4. Grind the chips in a separate bowl into small crumbs.
5. Take a small piece of the chicken mix and roll it into a ball.
6. Dip the chicken ball completely in the crumbs and place on a baking tray lined with greaseproof paper.
7. Repeat with the rest of the mixture. Place the baking sheet in the oven for 12-15 minutes or until the crumbs are golden brown.
8. Serve with your favorite dipping sauce.
- 540 calories
- 71.7g protein
- 29.8g carbohydrates
- 13.4 g fat