If you’re looking for a quick, flavorful, and satisfying meal, this Chicken Tikka Wrap is the perfect recipe! Packed with spiced chicken, creamy yogurt mint dressing, and fresh veggies, it’s a delicious handheld meal that’s easy to make and tastes like your favorite takeout. Served with crispy potato wedges and a side salad, it’s a complete meal you’ll want to make again and again.
Method
Prep the Chicken Tikka
Begin by preparing the chicken tikka marinade. In a large mixing bowl, combine the diced chicken breast with tikka powder, tikka paste, and tomato purée. Mix thoroughly to ensure the chicken pieces are evenly coated with the spices. This step is crucial for infusing the chicken with bold, authentic flavors. Let the chicken marinate for at least 5-10 minutes to enhance the depth of flavor.
Cook the Chicken
Heat a non-stick frying pan over medium heat. Once the pan is warm, add the marinated chicken pieces. Allow them to cook for about 5 minutes, stirring occasionally to ensure even cooking and prevent sticking. The chicken will start to develop a golden, slightly charred appearance. Add the crushed garlic to the pan and cook for an additional minute, releasing its aromatic flavor into the dish.
Finish the Sauce
To create the signature creamy tikka sauce, reduce the heat to low and stir in the reduced-fat double cream. Let the mixture simmer gently for 2-3 minutes, allowing the sauce to thicken slightly and coat the chicken. Be mindful not to overheat at this stage, as the cream could separate. Finally, remove the pan from the heat and fold in the fat-free Greek yogurt. Adding the yogurt off heat ensures a smooth, luscious sauce without any risk of curdling.
Make the Yogurt Mint Dressing
While the chicken rests, prepare the refreshing yogurt mint dressing. In a small bowl, combine the fat-free Greek yogurt, mint sauce, and a pinch of salt. Mix until the ingredients are well incorporated. The dressing should have a smooth consistency and a balance of tangy and minty flavors. This sauce adds a cooling contrast to the spiced chicken.
Assemble the Wraps
To make the wraps easier to work with, warm them gently in a pan or microwave for a few seconds. This prevents them from tearing when folded. Lay each wrap flat and spread a generous layer of the yogurt mint dressing across the surface. Add a portion of the cooked chicken tikka in the center, followed by sliced red onions for a crisp texture and a handful of freshly chopped coriander for a burst of herbaceous flavor. Carefully fold the wraps by tucking in the sides and rolling them up tightly to secure the filling.
Serve
Serve the assembled wraps immediately for the best taste and texture. Pair them with crispy potato wedges cooked in an air fryer or oven for a satisfying crunch. Add a fresh side salad to complete the meal and balance the richness of the wraps. This wholesome dish is perfect for enjoying fresh or as a quick, flavorful meal on the go.
Chicken Tikka Wrap
Equipment
- Mixing bowl
- Non-stick frying pan
- Knife and cutting board
- Small bowl (for dressing)
- Air fryer or oven (for potato wedges, optional)
Ingredients
- For the Chicken Tikka:
- 350 g raw chicken breast diced
- 1 tbsp tikka powder
- 1 tbsp tikka paste
- 1 tbsp tomato purée
- 20 g fat-free Greek yogurt
- 20 ml reduced-fat double cream
- 1 crushed garlic clove
- For the Wrap:
- 2 protein wraps or your favorite wraps
- 1 red onion sliced
- Fresh coriander leaves chopped
- For the Yogurt Mint Dressing:
- 100 g fat-free Greek yogurt e.g., Fage Total 0%
- 1 tbsp mint sauce
- Pinch of salt
Instructions
- Step 1: Prep the Chicken Tikka.
- In a mixing bowl, combine the chicken breast pieces with tikka powder, tikka paste, and tomato purée. Mix well until the chicken is evenly coated.
- Step 2: Cook the Chicken.
- Heat a non-stick frying pan over medium heat and add the marinated chicken. Cook for about 5 minutes, stirring occasionally. Add the crushed garlic and cook for another minute.
- Step 3: Finish the Sauce.
- Stir in the reduced-fat double cream and let it simmer for 2-3 minutes. Remove from heat and mix in the Greek yogurt to create a creamy tikka sauce.
- Step 4: Make the Yogurt Mint Dressing.
- In a small bowl, mix the yogurt, mint sauce, and a pinch of salt until well combined.
- Step 5: Assemble the Wraps.
- Warm the wraps slightly in a pan or microwave. Spread a layer of the yogurt mint dressing on each wrap, add the chicken tikka, sliced red onion, and fresh coriander. Fold and secure the wrap.
- Step 6: Serve.
- Serve the wraps with a side of potato wedges (cooked in an air fryer or oven) and a fresh side salad.
Notes
- Don’t Overcook the Chicken: Cook until the chicken is just done to keep it tender and juicy.
- Add Yogurt Off Heat: Mixing the yogurt in off the heat prevents it from curdling.
- Warm the Wraps Gently: This makes them easier to fold without breaking.
Serving Suggestions
- Pair with a side of cucumber raita for extra cooling flavor.
- Add a sprinkle of chili flakes if you like a spicier wrap.
- Serve with a refreshing mango lassi for a full Indian-inspired meal.
Fun Fact
Did you know that chicken tikka originated in India but gained massive popularity in the UK, where it inspired the creation of chicken tikka masala? It’s now one of the most beloved dishes worldwide!
Conclusion
This Chicken Tikka Wrap is a flavorful and satisfying meal that’s perfect for any day of the week. Whether you’re enjoying it for lunch, dinner, or as a meal prep option, it’s packed with protein and flavor. The creamy yogurt mint dressing and fresh veggies make it even better. Try this recipe and let me know how much you love it. Happy cooking! 🌯✨🍗