Tandoori Chicken Wraps

Experience the rich, vibrant flavors of India with this budget-friendly Tandoori Chicken Wrap recipe. Perfect for a high-protein meal prep option, these wraps combine tender, spicy chicken with a refreshing garlic raita sauce and fresh vegetables, all encased in a high-protein tortilla. Whether for lunch or dinner, these wraps promise a satisfying and delicious meal.

Ingredients

Tandoori Chicken:
💦 Spray oil
🍗 1 kg 2.2 lb chicken breast, sliced
🥛 1/4 cup 60g high-protein yogurt
🧄 2 garlic cloves, grated
🫚 5g 0.2oz ginger, grated
🌶️ 2 tsp 8g garam masala
🌿 2 tsp 8g ground cumin
🧡 1 1/2 tsp 6g ground turmeric
🧂 1 tsp 4g ground coriander
🌡 1 tsp 4g sweet paprika
🌶️ 1 tsp 4g Kashmiri chilli powder or any chili of choice
🧂 Salt & ground white pepper to taste

Garlic Raita Sauce:
🥛 3/4 cup 180g high-protein yogurt
🧄 1 garlic clove, grated
🥒 1/2 cucumber, grated & squeezed
🍋 1/2 lemon, juiced
🌿 5g 0.2oz coriander cilantro, chopped
🧂 Salt & ground white pepper to taste

Fillings:
🥙 5 high-protein wraps
🍗 200g 7.05oz tandoori chicken per wrap
🥛 40g 1.4oz raita per wrap
🥬 1 baby romaine lettuce, shredded
🧅 1/2 red onion, sliced

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Instructions

1- Marinating the Tandoori Chicken:

• Butterfly and slice the chicken breasts into thin strips.
• In a bowl, combine chicken, yogurt, garlic, ginger, and all spices. Mix thoroughly.
• Marinate in the refrigerator for at least 30 minutes.

2- Preparing the Garlic Raita Sauce:

• Grate the cucumber and squeeze out excess moisture.
• Mix cucumber with yogurt, lemon juice, grated garlic, and chopped coriander. Season with salt and pepper.

3- Cooking the Chicken:

• Heat a pan over high heat and lightly coat with spray oil.
• Cook marinated chicken in batches if necessary, allowing each piece to sear until golden brown—around 5-6 minutes.

4- Assembling the Wraps:

• Spread the garlic raita sauce on each wrap.
• Layer with cooked chicken, red onion, and shredded lettuce.
• Roll the wrap tightly, folding in the sides.

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Prep Time: 15-20 minutes
Cook Time: 5-6 minutes
Total Time: Approximately 40 minutes
Servings: 5 wraps
Calories per Serving: 423
Protein per Serving: 65g
Total Fat per Serving: 10g
Carbohydrates per Serving: 15g
Equipment: Pan, Bowl, Grater, Knife, Cutting Board, Measuring Spoons

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Cooking Tips

• Marinate Longer: For deeper flavors, marinate the chicken for several hours or overnight.
• Spice Levels: Adjust the chili powder to your preferred heat level.
• Storage: Store wraps in the fridge for up to 4 days. For longer storage, freeze the chicken separately.

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