These Low Calorie Tandoori Chicken Wrap Recipes are just 253 calories and have 40g of protein each! Plus they travel well, making them a great meal prep lunch!
I love this recipe because it’s done quick, taking only 15 minutes to make (not including marinating time- which I do well before).
And it’s so packed full of flavor, I’m never bored with chicken wraps when I eat this yummy tandoori recipe!
Low Calorie Tandoori Chicken Wrap
To make these lunch wraps extra easy, I have kept the article short and sweet! Below you will find links that help you jump ahead to the sections you’re looking for. And I have included a printable recipe card so you can save it for later too.
What You’ll Find in this Article:
Ingredients in Healthy Chicken Wrap Recipes
You can easily cut the carbs and the calories by getting Cauliflower Tortilla Wraps. But I used regular tortilla wraps because that’s what I already have on hand for my kiddo’s lunch.
Shopping List for Chicken Wraps:
Tandoori Chicken:
- 1/4 cup 0% Greek yogurt
- 1 teaspoon ginger
- 1 garlic clove
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoons ground cumin
- 1/4 teaspoons dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 chicken breast
- Olive oil spray
Mint-Yogurt Dressing:
- 1/2 cup 0% Greek yogurt
- 1/8 teaspoon ground cumin
- 1 tablespoon fresh mint
- 1/8 teaspoon salt
Chicken Wraps:
- 2 8-inch tortilla wraps
- 2 cups baby spinach
- 1 carrot
- 1/4 cup shredded mozzarella (optional)
How to Make Healthy Tandoori Chicken Wraps
You can easily whip these chicken wrap recipes up in just 15 minutes, including prep time. But I do recommend marinating the chicken the night before for maximum flavor.
I do this after I come home from shopping. I slice the chicken and make the marinade. Then I add it all to a freezer bag and pop it in the freezer for later in the week. Then all I need to do is defrost and cook, and enjoy the yummy tandoori wraps.
How to Make Chicken Wraps:
Tandoori Chicken Directions:
- In a large bowl or gallon freezer bag marinate the tandoori chicken.
- Combine the yogurt, ginger, garlic, red pepper flakes, cumin, oregano, salt and pepper.
- Add in the chicken and mix well to coat with the marinade.
- Marinade for 30 minutes to 12 hours.
- Preheat a skillet or grill pan over medium heat and spray with olive oil.
- Remove the chicken strips from the marinade (and discard the marinade) and add to the hot skillet.
- Cook for 5-8 minutes each side until cooked through with no pink in the center.
Mint-Yogurt Dressing Directions:
- To a medium bowl combine the ingredients and mix well.
- Cover and set aside until ready to make the wraps, this can be done 30 minutes to 12 hours ahead of time.
Make the Tandoori Chicken Wraps:
- Lay the tortilla wraps on a clean surface.
- Add 1 cup of spinach to each, top with cooked chicken, shredded carrots, and mozzarella (if using).
- Drizzle over a little of the Mint-Yogurt Dressing (I like to save some for dipping) and roll up.
- Cut in half and serve seam side down with more Mint-Yogurt Dressing for dipping.
Low Calorie Tandoori Chicken Wrap Recipe
Wraps are a great way to get all the flavors of a sandwich, for less calories and carbs! No wonder I have so many healthy recipes for wraps! Check out these lunch wraps, many are “no cook” recipes making them extra easy and fast!
More Healthy Wrap Recipes:
Low Calorie Tandoori Chicken Wraps
Ingredients
Tandoori Chicken:
- ¼ cup 0% Greek yogurt
- 1 teaspoon ginger minced
- 1 garlic clove minced
- ¼ teaspoon crushed red pepper flakes
- ¼ teaspoons ground cumin
- ¼ teaspoons dried oregano
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 chicken breast sliced into 4 strips
- Olive oil spray
Mint-Yogurt Dressing:
- ½ cup 0% Greek yogurt
- ⅛ teaspoon ground cumin
- 1 tablespoon chopped mint
- ⅛ teaspoon salt
Chicken wraps:
- 2 8-inch tortilla wraps
- 2 cups baby spinach
- 1 carrot grated with a cheese grater
- ¼ cup shredded mozzarella optional
Instructions
Tandoori Chicken Directions:
- In a large bowl or gallon freezer bag marinate the tandoori chicken.
- Combine the yogurt, ginger, garlic, red pepper flakes, cumin, oregano, salt and pepper.
- Add in the chicken and mix well to coat with the marinade.
- Marinade for 30 minutes to 12 hours.
- Preheat a skillet or grill pan over medium heat and spray with olive oil.
- Remove the chicken strips from the marinade (and discard the marinade) and add to the hot skillet.
- Cook for 5-8 minutes each side until cooked through with no pink in the center.
Mint-Yogurt Dressing Directions:
- To a medium bowl combine the ingredients and mix well.
- Cover and set aside until ready to make the wraps, this can be done 30 minutes to 12 hours ahead of time.
Make the Tandoori Chicken Wraps:
- Lay the tortilla wraps on a clean surface.
- Add 1 cup of spinach to each, top with cooked chicken, shredded carrots, and mozzarella (if using).
- Drizzle over a little of the Mint-Yogurt Dressing (I like to save some for dipping) and roll up.
- Cut in half and serve seam side down with more Mint-Yogurt Dressing for dipping.
Nutrition
Nutrition and Calories in Chicken Wraps
You could easily cut the carbs and the calories more by using Cauliflower Tortilla Wraps! But I am ok with carbs, so I chose the traditional tortilla wraps. Choose what is best for your body and your dietary needs.
Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
What to Read Next:
Lose Weight By Eating Cookbooks
Share this Healthy Chicken Wrap Recipe:
Article History:
- Originally written nd published on December 5, 2022 by Audrey Johns
- Updated on May 4, 2023 by Audrey Johns