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chicken tikka wrap2

Chicken Tikka Wrap

Dmitri Magi
This Chicken Tikka Wrap is perfect! Spiced chicken, yogurt mint dressing, and fresh veggies make a delicious handheld meal. Serve with potato wedges and salad for a complete dinner!
Calories: 450 | Protein: 35g | Carbs: 25g | Fat: 15g
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Snack
Cuisine Indian
Servings 2
Calories 450 kcal

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.