Chicken Tikka Wraps

Delicious chicken tikka wraps are quick and easy to make. This healthy recipe uses yogurt to make the tandoori sauce and the chicken is grilled.

Folks, here I've made one of the most popular dishes you might find in an Indian restaurant, chicken tikka masala into fantastic chicken tikka wraps!

Chicken tikka masala makes for a tasty treat when you're out enjoying dinner but it can be quite high on the calories side.

A standard restaurant sized portion might even be as high as 768 calories!

So if you want to enjoy the taste, but not the calories look no further than my lower fat chicken tikka wraps recipe.

All in all, including the wraps you'll find these much less calorific and you can easily serve these with plenty more salad to "bulk" up the recipe too! 

I promise that there is no compromise on taste with this chicken tikka recipe.

I've ommited the butter and cream that the traditional Indian recipe uses and substituted them with yogurt instead.

This recipe is really easy to make.

The hardest part is probably having to wait until the chicken has marinated long enough to have absorbed all the delicious spicy flavours before you cook it! 

For making my chicken tikka wraps the chicken that I've used is lean skinless chicken breasts.

As I mentioned above you should try and leave your chicken to marinate as long as possible.

You'll keep the inside of the chicken juicier too if you make sure you turn the skewers throughout the grilling process to ensure they are cooked through evenly.

Jump to:

• Ingredients
• How To Make Chicken Tikka Wraps
• Substitutions
• Top Tips
• Equipment
• FAQ's
• Other Similar Chicken Recipes You Might Also Like
• 📋 Chicken Tikka Wraps Recipe
• Nutrition Label
• Rate The Recipe

Ingredients

• Low Fat Natural Yogurt
• Tandoori Spice Blend Powder
• Minced Ginger And Garlic Pasta
• Lemon Juice
• Salt And Freshly Ground Black Pepper
• Boneless Skinless Chicken Breasts
• Wholemeal Wraps
• Iceberg Lettuce
• Red Onion
• Cucumber

See recipe card for quantities.

Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this chicken tikka wraps recipe:

How To Make Chicken Tikka Wraps

1. Make the marinade. Place the yogurt, spice blend powder, ginger and garlic paste and lemon juice in a large bowl. Mix and season to taste.
2. Add the chicken to the marinade, mix well, cover the bowl and put in the fridge to marinate for at least 4 hours or overnight.
3. Turn your grill on high and line a grill pan with aluminium foil. Thread the marinated chicken pieces onto 4 skewers. Place the skewers onto the lined grill pan and cook under the grill for about 30 minutes turning frequently until the chicken is cooked and slightly charred.
4. Assemble the wraps by allowing them to warm in the same oven you’re grilling the chicken in. Or use your microwave.
5. Fill the wraps with the lettuce, onion and cucumber and cooked chicken tikka. And serve with the Greek yogurt.

Substitutions

• Low Fat Natural Yogurt - Greek Yogurt will also work. Use a dairy free or vegan yogurt as substitute for a dairy free / vegan diet.
• Tandoori Spice Blend Powder - Tikka powder can be used as a substitute
• Minced Ginger And Garlic Pasta - I use shop bought ginger and garlic paste to save time chopping. You could always use 2 crushed garlic cloves and a teaspoon of grated fresh ginger to make ginger garlic paste instead though.
• Lemon Juice - from a bottle is fine.
• Salt And Freshly Ground Black Pepper
• Boneless Skinless Chicken Breasts - use tofu to make a vegetarian version.
• Wholemeal Wraps - other flatbreads like chapati and roti also work.
• Iceberg Lettuce
• Red Onion
• Cucumber

Top Tips

• Have your salad already chopped and prepared before cooking the chicken.
• Don't overcook the skewers or the chicken will be dry.
• Ensure the chicken is cooked before assembling the wraps by breaking off a piece and checking it is no longer pink inside.
• Warm the wraps before assembling in order to get maximum flavour from the bread.

Equipment

For These Tikka Wrap Recipe You May Need….

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These are the metal skewers I use for this recipe.

Great value for money they're heavy duty and can create delicious kebabs for years to come.

They're easy to clean too. Either pop them in the dishwasher or hand wash them, then wipe them with a towel.

They're suitable for BBQ, grill, cheese, chocolate fountain and more!

FAQ's

What Is Chicken Tikka?

It's a traditional dish where small pieces of chicken are marinated in Indian spices and cooked using skewers.

Is A Chicken Tikka Wrap Healthy?

Yes. These homemade chicken tikka wraps are healthy if you compare them to a restaurant version where they're usually made from a sauce that uses butter and cream to make the tandoori sauce.

Here we use low fat natural yogurt instead which helps to keep both the fat and calories down.

What To Put In A Chicken Tikka Wrap?

The great thing about wraps is they are so versatile. The filling really can be whatever ingredients you might have in the fridge. Here are some great toppings to add to the chicken tikka wraps :-

• Lettuce
• Tomatoes
• Red Onion
• Cucumber
• Avocado
• Pepper
• Jalapenos

What To Serve With Chicken Tikka Wraps?

• A simple green side salad.
• Coleslaw
• Potato Salad
• Tomato salad
• You can also serve the chicken tikka on a bed of rice or with Naan breads instead of wraps if you wanted to!

How To Store Leftovers?

Leftover chicken tikka wraps can be stored in an airtight container on the fridge for 1-2 days no longer as the wraps become soggy.

The cooked chicken tikka can be stored in an airtight container in the fridge for 2 - 3 days.

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Other Similar Chicken Recipes You Might Also Like

Nutrition Label

Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

Rate The Recipe

If you’ve made these chicken tikka wraps, or any other recipes on Neil's Healthy Meals, then please let me know.

I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂