make a more healthy low-calorie McChicken wrap from health coach Bec Hardgrave at house

A health and wellness coach has shared his recipe for a healthier ‘fake’ version of McDonald’s McChicken.

Bec Hardgrave, from Brisbane, has developed a huge following on social media for her health tips and easy, guilt-free take-home recipes.

She makes her own McChicken wrap using homemade aioli, lettuce, tomatoes, chicken tenders and whole grain tortillas that are only 283 calories.

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Brisbane health and wellness coach Bec Hardgrave has shared how to make a guilt-free McChicken wrap from home.

Brisbane health and wellness coach Bec Hardgrave has shared how to make a guilt-free McChicken wrap from home.

Bec starts by mixing 15 grams of whole egg mayonnaise and Greek yogurt each with a sprinkling of garlic seasoning in a bowl

He then deep-fries one piece of crushed Lilydale chicken breast until crispy and golden

Start by mixing 15 grams of whole egg mayonnaise and Greek yogurt with a sprinkling of garlic seasoning and tossing the Lilydale chicken breast pieces in the airfryer.

Start by mixing 15 grams of whole egg mayonnaise and Greek yogurt each with a sprinkling of garlic seasoning in a bowl.

He then deep-fried one piece of crushed Lilydale chicken breast until crispy and golden.

On a soft oat wrap, the fitness queen layered her homemade dressing, tomato lettuce, and chicken pieces cut in half lengthwise.

Overall, the McChicken dupe contains only 283 calories and contains 23 grams of protein, only 13 grams of fat and 14 grams of carbohydrates.

On a soft oat wrap, the fitness queen layered her homemade dressing, tomato lettuce, and chicken pieces cut in half lengthwise.

On a soft oat wrap, the fitness queen layered her homemade dressing, tomato lettuce, and chicken pieces cut in half lengthwise.

Overall, the McChicken dupe contains only 283 calories and contains 23 grams of protein, only 13 grams of fat and 14 grams of carbohydrates.

Overall, the McChicken dupe contains only 283 calories and contains 23 grams of protein, only 13 grams of fat and 14 grams of carbohydrates.

Under Bec’s clip, which has been viewed more than 77,000 times, dozens of his fans have left comments praising the delicious and ‘easy’ recipe.

‘Yum! Love the McDonald’s wrap! Will definitely try this!’ wrote one viewer.

Another asked where Bec got the chicken pieces and he replied: ‘Coles! They have great macros!’

RECIPE: How to make your own McChicken wraps from home

Ingredient

For aioli:

15g mayonnaise – Bec uses whole eggs lightly by Puji

15g Plain Greek Yogurt – Bec used YoPro Regular

1/2 tsp Garlic Lovers Seasoning

For the pack:

Woolworths Wheat Wrap

Soft Lilydale Chicken Breast

Lettuce

Tomatoes

method

1. Combine mayonnaise, yogurt and garlic seasoning in a bowl.

2. Place one chicken tender in the oven for 15 minutes or in the airfryer until golden and crispy.

3. To assemble, on top of the oat wrap, spread a spoonful of the sauce in the center then coat the tomato slices, chopped lettuce and chicken pieces.

4. Wrap it like a burrito and enjoy

Nutritional information

Bec has developed a huge following on social media for his health tips and easy guilt-free take-home recipes

Bec has developed a huge following on social media for his health tips and easy guilt-free take-home recipes

Another viral ‘fake-away’ recipe from Bec is crispy popcorn chicken using chips as the crumb.

He makes 22 slices of fast food that are ‘very high in protein’.

In a clip on her social media page, Bec demonstrates how to make a delicious treat using minced chicken, oven-baked chips, eggs, protein flour and seasonings.

In an online clip, Bec demonstrates how to make a delicious 'very high protein' snack using minced chicken, oven-baked chips, eggs, protein flour and seasonings.

In an online clip, Bec demonstrates how to make a delicious ‘very high protein’ snack using minced chicken, oven-baked chips, eggs, protein flour and seasonings.

He started by adding 250g of chicken breast to a bowl with ‘any seasoning you like’.

Bec used a tablespoon of smoked paprika, half a tablespoon each of salt and a garlic concoction.

The health teacher adds one egg and one egg white to a bowl and mixes to combine then stirs in a tablespoon of protein flour.

He started by adding 250 grams of chicken breast to a tablespoon of smoked paprika, half a tablespoon each of salt and a garlic concoction.

The health teacher adds one egg and one egg white to a bowl and mixes to combine then stirs in a tablespoon of protein flour

Bec mix the minced chicken with smoked paprika, salt, garlic seasoning, egg, egg white and protein flour in a bowl

Bec separates the chicken mixture into a small bowl, coats it with flaky crumbs and places it on an oven tray lined with parchment paper.

He added a handy hint for using wet hands to keep the crumbs from sticking to your fingers

Bec separates the chicken mixture into a small bowl, coats it with flaky crumbs and places it on an oven tray lined with parchment paper.

‘Now for the secret ingredient. Crush your oven-baked blacksmith chips to slide,’ he says.

Bec separated her chicken mixture into a small bowl, coated it with flaky crumbs and placed it on an oven tray lined with parchment paper.

She adds a handy hint for using wet hands to keep the crumbs from sticking to your fingers.

The popcorn chicken is then baked in the oven at 180 degrees for 12-15 minutes or until golden brown

The popcorn chicken is then baked in the oven at 180 degrees for 12-15 minutes or until golden brown

Hundreds of Bec fans were quick to comment on the clip which attracted more than 77,600 views with some calling the snack 'epic'.

Hundreds of Bec fans were quick to comment on the clip which attracted 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 are all 540 calories and contain 71.7 grams of protein, 29.8 grams of carbohydrates, and only 13.4 grams of fat.

Hundreds of Bec fans were quick to comment on the clip which attracted more than 100,000 views with some calling the snack ‘epic’.

‘Okay this is a hack,’ wrote one follower while another said: ‘Will be making next week’.

Many said they would try the recipe at home and others suggested cooking it in an air fryer instead of the oven.

RECIPE: How to make your own high protein popcorn chicken

Ingredient

  • 250g Macro organic chicken
  • 1 tbsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp garlic seasoning
  • 1 egg
  • 1 x Egg White
  • 1 tbsp vetta protein flour
  • 30g Smiths Oven Baked Chips

method

1. Preheat the oven to 180 degrees.

2. Add the chicken pieces to the bowl with the paprika, salt and garlic and the egg and egg droppings and stir until combined.

3. Add protein flour and mix again.

4. In a separate bowl, crush the chips into small crumbs.

5. Take a small piece of chicken mixture and roll it into a ball.

6. Dip the chicken balls in the crumbs that are fully coated and place on a baking sheet lined with greaseproof paper.

7. Repeat with the remaining mixture. Place the tray in the oven for 12-15 minutes or until the crumbs are golden brown.

8. Serve with your favorite sauce.

Nutritional information

  • 540 calories
  • 71.7g protein
  • 29.8g carbohydrates
  • 13.4g fat

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