Low Calorie Tandoori Chicken Wrap

Tandoori Chicken Wrap Recipes

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).

Tandoori Chicken Wrap Recipes

Ingredients You’ll Need:

  • 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

Low Calorie Tandoori Chicken Wrap

Tandoori Chicken Wrap Recipes

Healthy Tandoori Chicken Wrap Meal Prep and Storage

Meal Prep: You can meal prep this healthy recipe easily. Simply assemble, wrap in parchment paper and add to a plastic bag or container.
Storage: Will hold for 2 days in the fridge (may get soggy, so 1 day is ideal), does not do well in the freezer. 

Tandoori Chicken Wrap Recipes

Low Calorie Tandoori Chicken Wrap

Tandoori Chicken Wrap Recipes

Low Calorie Tandoori Chicken Wrap

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 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course lunch, Main Course
Cuisine American, Indian
Servings 2 servings
Calories 253 kcal


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
  • teaspoon ground cumin
  • 1 tablespoon chopped mint
  • 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


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.


Serving: 1wrapCalories: 253kcalCarbohydrates: 19.8gProtein: 40gFat: 2.6gSaturated Fat: 1.2gCholesterol: 81mgSodium: 459mgPotassium: 928mgFiber: 3.5gSugar: 3.7gCalcium: 130mgIron: 2mg
Keyword lunches, meal prep
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Tandoori Chicken Wrap Recipes

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Chicken Wraps

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Tandoori Chicken Wrap Recipes

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