Tandoori Chicken Wrap Recipes

Tandoori Chicken Wrap Recipes

These 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).

Tandoori Chicken Wrap Recipes

And it’s so packed full of flavor, I’m never bored with chicken wraps when I eat this yummy tandoori recipe!

Tandoori Chicken Wrap Recipes

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.

Tandoori Chicken Wrap Recipes

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.

Tandoori Chicken Wrap Recipes

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 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.

Tandoori Chicken Wrap Recipes

How to Make Chicken Wraps:

Tandoori Chicken Directions:

  1. In a large bowl or gallon freezer bag marinate the tandoori chicken.
  2. Combine the yogurt, ginger, garlic, red pepper flakes, cumin, oregano, salt and pepper.
  3. Add in the chicken and mix well to coat with the marinade.
  4. Marinade for 30 minutes to 12 hours.
  5. Preheat a skillet or grill pan over medium heat and spray with olive oil.
  6. Remove the chicken strips from the marinade (and discard the marinade) and add to the hot skillet.
  7. Cook for 5-8 minutes each side until cooked through with no pink in the center.

Mint-Yogurt Dressing Directions:

  1. To a medium bowl combine the ingredients and mix well.
  2. 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:

  1. Lay the tortilla wraps on a clean surface.
  2. Add 1 cup of spinach to each, top with cooked chicken, shredded carrots, and mozzarella (if using).
  3. Drizzle over a little of the Mint-Yogurt Dressing (I like to save some for dipping) and roll up.
  4. Cut in half and serve seam side down with more Mint-Yogurt Dressing for dipping.

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!

Tandoori Chicken Wrap Recipes

Healthy Tandoori Chicken Wraps

Lose Weight By Eating
These Healthy Tandoori Chicken Wraps are just 253 calories and have 40g of protein each!
They are packed with flavor and are never boring! And with the yummy yogurt mint dressing I know you'll want these flavorful chicken wraps every week!
Special Tip: If you are taking these with you as a "meal-prep" lunch, don't drizzle with mint yogurt dressing. Instead put it in a separate container and dip into it instead.
5 from 1 vote
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course lunch, Main Course
Cuisine American, Indian
Servings 2 servings
Calories 253 kcal

Ingredients
  

Tandoori Chicken:

  • 1/4 cup 0% Greek yogurt
  • 1 teaspoon ginger minced
  • 1 garlic clove minced
  • 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 sliced into 4 strips
  • Olive oil spray

Mint-Yogurt Dressing:

  • 1/2 cup 0% Greek yogurt
  • 1/8 teaspoon ground cumin
  • 1 tablespoon chopped mint
  • 1/8 teaspoon salt

Chicken wraps:

  • 2 8-inch tortilla wraps
  • 2 cups baby spinach
  • 1 carrot grated with a cheese grater
  • 1/4 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

Serving: 1wrapCalories: 253kcalCarbohydrates: 19.8gProtein: 40gFat: 2.6gSaturated Fat: 1.2gCholesterol: 81mgSodium: 459mgPotassium: 928mgFiber: 3.5gSugar: 3.7gCalcium: 130mgIron: 2mg
Keyword lunches, meal prep
Tried this recipe?Let us know how it was!

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:

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