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Looking for healthy meals for dinner? Indulge in these mouthwatering Indian Tandoori Chicken Tikka Wraps! Tender, grilled chicken nestled in homemade roti, adorned with fresh greens and luscious sauces, creating a delightful explosion of taste and texture. High protein recipe!
Honestly, this recipe is a flavourful trip down memory lane. Growing up, chicken roti wraps were my most-favourite childhood lunch! Those tasty wraps, filled with tender chicken breast and aromatic spices, brought comfort and joy to my school days.
Despite some teasing from classmates, I secretly cherished the taste of homemade goodness. I think they were the best chicken wraps ever! Now, as a dietitian, I’ve recreated and amped up this classic into a high-protein diabetes dinner. Yes, each wrap boasts 41 grams of protein deliciousness!
Nutrition highlights
These chicken roti wraps are packed with nutrition. Let me highlight some of the health benefits of the key ingredients:
- Chicken breast: An excellent source of lean protein, essential for muscle growth and repair. Its low-fat content supports heart health and helps maintain stable blood sugar levels, making it an ideal option for those managing diabetes.
- Greek yogurt-based marinade: Provides probiotics – for gut healing benefits and adds creaminess without excessive calories and fat.
- Fresh greens: A wrap that makes greens irresistible and delicious, adding a burst of freshness and nutrition.
- Avocado dip and tomato sauce: These wraps are loaded with heart-healthy monounsaturated fats from the avocado sauce and the anti-inflammatory properties of tomatoes, lime and chillies, making each bite delicious and beneficial for your health.
What is a tandoori chicken wrap made of?
A chicken wrap typically consists of cooked chicken (grilled, roasted, or tandoori) wrapped in a roti, pita or tortilla. It is usually accompanied by fresh vegetables, sauces, and sometimes cheese.
In this recipe, each ingredient is thoughtfully selected to create a harmonious blend of flavours, ensuring a nutritious and flavorful experience in every bite.
Chicken breast tikka ingredients
Here’s what you need to make this chicken wrap meal.
- Greek yogurt: Acts as a tenderizing marinade for the chicken breast pieces.
- Lemon juice: Infuses the chicken with bright citrus flavours and helps to reduce the amount of salt needed in the marinade.
- Olive oil, extra virgin: Prevents chicken from drying out.
- Garlic: Intensifies the flavours of the chicken tikka, creating a savoury and aromatic profile.
- Ginger: Adds a warm and zesty kick to the marinade, enhancing the overall taste experience.
- Smoked paprika: Imparts a smoky essence to the chicken tikka, elevating its flavour profile.
- Kashmiri red chilli powder: Adds a vibrant orange hue to the chicken tikka without the need for artificial colouring.
- Mango powder: Brings a subtle tanginess to the marinade, adding a unique twist to the flavours.
- Cinnamon powder: Adds a hint of warmth and complexity to the marinade, enhancing its depth of taste.
- Aniseed powder: Provides a distinctive licorice-like flavour, contributing to the unique blend of tastes in the chicken tikka.
- Sea salt
- Chicken breast: The star ingredient.
Diabetes diet advice
For those managing diabetes, these chicken tikka wraps offer a delicious and diabetes-friendly option. Just remember to opt for wholewheat roti and pile on the fresh greens to boost your fibre intake. And guess what? The lean protein from the chicken breast provides a balanced meal that can help control blood sugar and keep you full for longer. It’s a win-win!
Chicken tandoori wrap ingredients
From homemade roti, ensuring a filling foundation, to the tangy tomato sauce that keeps your wrap moist and fresh greens. Not to forget the star of the wrap – tandoori chicken breast tikka, infusing authentic Indian flavours, and the irresistible avocado dip. Embrace the melody of tastes; each ingredient is vital, so I wouldn’t recommend you skim on any!
- Roti: I choose homemade roti because you can control what goes into your flatbread, making it a wholesome and filling choice for your chicken wrap.
- Tomato sauce: its tang adds a delightful kick that keeps the roti nice and moist.
- Fresh greens: While lettuce is a classic choice, consider trying baby spinach, arugula, or watercress for a unique and peppery twist to your wrap.
- Tandoori chicken tikka (as mentioned above): The star of the wrap!
- Avocado dip: brings a spicy and refreshing infusion with the cilantro.
Step-by-step instructions
How to make chicken for wraps
To make the most of your time in the kitchen, prepare the luscious tomato sauce and avocado dip (or sauce) ahead of time.
Wrap assembly
The complete recipe with ingredient amounts can be found in the recipe card at the bottom of this post.
Commonly ask question (you asked:)
Are chicken wraps good for you?
Yes, chicken wraps can be a nutritious meal option when prepared with wholesome, balanced ingredients. I’d recommend opting for lean proteins, whole-grain wraps, and plenty of fresh vegetables for added health benefits.
What fillings can I put in my wrap?
The filling possibilities for wraps are endless! You can experiment with various combinations. Here are some of my family’s favourite multicultural add-ins that I hope you’ll also enjoy.
Multicultural wrap-filling ideas
- Mexican Flair: Add some black beans, salsa, guacamole, and shredded cheese for a delicious Mexican-inspired wrap with a burst of flavours.
- Mediterranean Delight: Stuff your wrap with hummus, falafel, tabbouleh, and pickled vegetables for a taste of the Mediterranean in every bite.
- Asian Fusion: Fill your wrap with teriyaki-glazed tofu, shredded carrots, cucumber, and a drizzle of sesame ginger dressing for an Asian-inspired twist.
- Greek Goodness: Stuff your wrap with spicy chicken, tzatziki sauce, Kalamata olives, feta cheese, and fresh tomatoes for a taste of Greece.
- Indian Spice: Add spiced chickpeas, cucumber raita, pickled onions, and a sprinkle of chaat masala for an Indian-inspired wrap bursting with authentic flavours.
- Middle Eastern Medley: Fill your wrap with shawarma-style grilled chicken, tahini sauce, pickled turnips, and fresh parsley for a taste of the Middle East.
- Italian Charm: Stuff your wrap with grilled veggies, pesto sauce, fresh mozzarella, and sun-dried tomatoes for an Italian-inspired delight.
- Caribbean Twist: Add jerk-spiced grilled chicken, mango salsa, avocado, and shredded cabbage for a taste of the Caribbean in your wrap.
Food safe storage
By storing each component of this separately, from the mouthwatering Tandoori Chicken Tikka to the freshly made roti, and flavourful sauces, you’ll ensure that your wraps are lip-smacking! Here are some pointers to bear in mind:
- Tandoori Chicken Tikka: After preparing the chicken tikka, allow it to cool to room temperature. For the best taste and texture, store the cooked chicken in a separate airtight container in the fridge.
- Freshly Made Roti: For soft and delightful wraps, consider making fresh roti right before assembling the wraps. This way, you’ll enjoy the perfect texture, and the wraps won’t turn dry or stiff.
- Sauces – Tomato and Avocado Dip: To keep the sauces tasting their best, store them in airtight mason jars in the fridge. You can make these a few days in advance – if you prefer.
Now it’s your turn to try it out! Let me know your thoughts in the comments below. And if you decide to share your creations on Instagram, tag me on Instagram with #DesilicousRD. I can’t wait to see your delicious Indian Tandoori Chicken Wraps!
Get the Recipe:
Indian Tandoori Chicken Tikka Wraps (Tender Breast!)
Ingredients
Tandoori chicken tikka
- ½ cup Greek yogurt, zero fat
- 1 lemon, fresh, juice only
- 2 tbsp olive oil, extra virgin
- 4 cloves garlic, fresh, large, finely chopped
- 2 inch ginger, fresh, finely chopped
- 2 tsp smoked paprika
- 2 tsp Kashmiri red chilli, powder, extra hot
- 1 tsp mango powder, "amchur"
- ½ tsp cinnamon powder
- ½ tsp aniseed powder
- 2 tsp salt, sea salt
- 900 g chicken breast, 4 extra large breasts, skinless, cut into 24 pieces
Roti wraps
- 6 rotis
- 1 cup tomato sauce
- 6 cups lettuce, or your favourite greens
- 1 cup avocado dip
Equipment
- 1 blender or food processor to make avocado dip (sauce)
Instructions
Tandoori chicken tikka
- Create a tandoori chicken tikka marinade by combining Greek yogurt, oil, garlic, ginger, lemon juice, salt and all the spices. Use a large-sized container that has a secure lid to hold the chicken.
- Cut the boneless chicken breast in half vertically, then slice horizontally twice. Each breast should yield 6 large pieces – a total of 24 pieces.
- Cut the boneless chicken breast in half vertically, then slice horizontally twice. Each breast should yield 6 large pieces – a total of 24 pieces.
- Soak six thick wooden skewers in water for at least one hour to avoid burning when you grill the chicken tikka.
- Thread each piece of chicken onto a skewer, piercing it through the middle to ensure even cooking.
- Preheat your oven to the broil setting, and carefully place the chicken breast skewers in an oven-proof tray. Be sure that you leave ample room between each skewer.
- Place the tray in the oven and position it on the shelf above the middle. Grill your skewers for 10 minutes, flip them and cook the other side for an additional 10 minutes or until cooked through. As you turn the skewers, make sure to rotate each piece so all sides are cooked through with some char. Total grilling time is between 20-25 minutes.
Roti wraps
- Lay a homemade roti flat on a clean surface and spread a generous amount of tomato sauce evenly over the roti.
- Add a handful of fresh greens on top of the sauce.
- Place 4 pieces of Tandoori Chicken Tikka on the bed of greens.
- Drizzle a generous amount of avocado dip over the chicken and greens.
- Carefully fold and wrap the roti around the fillings, creating a snug and delicious package. To secure the wrap, insert a wooden pick through the layers, holding them together. Repeat the process for additional wraps.
Notes
What fillings can I put in my wrap?
Multicultural wrap-filling ideas
-
- Mexican Flair: Add some black beans, salsa, guacamole, and shredded cheese for a delicious Mexican-inspired wrap with a burst of flavours.
-
- Mediterranean Delight: Stuff your wrap with hummus, falafel, tabbouleh, and pickled vegetables for a taste of the Mediterranean in every bite.
-
- Asian Fusion: Fill your wrap with teriyaki-glazed tofu, shredded carrots, cucumber, and a drizzle of sesame ginger dressing for an Asian-inspired twist.
-
- Greek Goodness: Stuff your wrap with spicy chicken, tzatziki sauce, Kalamata olives, feta cheese, and fresh tomatoes for a taste of Greece.
-
- Indian Spice: Add spiced chickpeas, cucumber raita, pickled onions, and a sprinkle of chaat masala for an Indian-inspired wrap bursting with authentic flavours.
-
- Middle Eastern Medley: Fill your wrap with shawarma-style grilled chicken, tahini sauce, pickled turnips, and fresh parsley for a taste of the Middle East.
-
- Italian Charm: Stuff your wrap with grilled veggies, pesto sauce, fresh mozzarella, and sun-dried tomatoes for an Italian-inspired delight.
-
- Caribbean Twist: Add jerk-spiced grilled chicken, mango salsa, avocado, and shredded cabbage for a taste of the Caribbean in your wrap.
Food safe storage
- Tandoori Chicken Tikka: After preparing the chicken tikka, allow it to cool to room temperature. For the best taste and texture, store the cooked chicken in a separate airtight container in the fridge.
- Freshly Made Roti: For soft and delightful wraps, consider making fresh roti right before assembling the wraps. This way, you’ll enjoy the perfect texture, and the wraps won’t turn dry or stiff.
- Sauces – Tomato and Avocado Dip: To keep the sauces tasting their best, store them in airtight mason jars in the fridge. You can make these a few days in advance – if you prefer.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
