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    Home » Recipes » Dinner » Meat and Poultry

    Chicken Tikka Wraps

    Published: Aug 6, 2020 · Updated: Nov 23, 2022 by Neil 12 Comments

    95 shares
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    Jump to Recipe
    An unrolled chicken tikka wrap. Chicken placed on iceberg lettuce with sliced red onion and cucumber. Pin title text overlay at top.
    Two chicken tikka wraps ready to be rolled up. Pin title text overlay at top.

    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.

    Two chicken tikka wraps assembled on plates and ready to be rolled.

    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! 

    Four grilled cooked chicken tikka skewers.

    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! 

    Close up of an open prepared chicken tikkia wrap ready to be rolled.

    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.

    Birds eye view showing an assembed chicken wrap ready to be rolled.
    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….

    The following links and any links in the recipe card below are affiliate links.

    That means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    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

    Jack Daniels Tennessee Honey BBQ Chicken Skewers
    Succulent and tender. These Jack Daniel's Tennessee honey BBQ chicken skewers are sure to be a winner at your next BBQ. This easy to make BBQ sauce marinade makes the chicken taste sweet and delicious!
    Check out this recipe
    Succulent and tender. These Jack Daniel's Tennessee honey BBQ chicken skewers are sure to be a winner at your next BBQ. This easy to make BBQ sauce marinade makes the chicken taste sweet and delicious!
    Honey Mustard Chicken Skewers
    These honey mustard chicken skewers are so easy to make and so tasty too. They're grilled in just 25 minutes and are delicious served in wraps with a salad.
    Check out this recipe
    These honey mustard chicken skewers are so easy to make and so tasty too. They're grilled in just 25 minutes and are delicious served in wraps with a salad.
    Slow Cooker Shredded BBQ Chicken Wraps
    These slow cooker BBQ chicken wraps are not only delicious but they're really easy to make too. Just put everything in the slow cooker and soon your whole family will be enjoying this fantastic recipe!
    Check out this recipe
    Three rolled slow cooker shredded BBQ chicken wraps stacked with a ramekin of coleslaw in the background.
    Two chicken tikka wraps assembled on plates and ready to be rolled.
    Print Recipe Save Recipe Saved Recipe!
    5 from 5 votes

    📋 Chicken Tikka Wraps Recipe

    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.
    Prep Time15 mins
    Cook Time30 mins
    Course: Dinner, Lunch
    Cuisine: Indian
    Servings: 4
    Calories: 504kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Kitchen scale
    • Measuring spoons
    • Chopping board
    • Kitchen knives
    • Wooden skewers

    Ingredients

    • 280 g low-fat natural yogurt
    • 2 tablespoon tandoori spice blend powder
    • 1 tablespoon minced ginger and garlic paste
    • 1 tablespoon lemon juice
    • Salt and freshly ground black pepper
    • 600 g chicken breasts cubed
    • 8 wholemeal wraps
    • Iceberg lettuce shredded
    • Small red onion sliced
    • Small piece of cucumber diced
    • No-fat Greek yogurt to serve
    Metric - US Customary

    Instructions

    • To make the marinade, put the yogurt, spice blend powder, ginger and garlic paste and lemon juice in a large bowl. Mix and season to taste.
    • 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.
    • Turn your grill on high and line a grill pan with aluminium foil.
    • Thread the chicken 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.
    • Assemble the wraps by allowing them to warm in the same oven you’re grilling the chicken or in your microwave then top them with the lettuce, onion and cucumber and cooked chicken tikka.
    • Serve with the Greek yogurt.

    Notes

    *If using wooden skewers make sure you soak them in water first to prevent them from burning.

    Nutrition

    Calories: 504kcal | Carbohydrates: 55g | Protein: 44g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 100mg | Sodium: 798mg | Potassium: 812mg | Fiber: 9g | Sugar: 9g | Vitamin A: 206IU | Vitamin C: 4mg | Calcium: 417mg | Iron: 6mg

    Nutrition Label

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

    Nutrition Facts
    📋 Chicken Tikka Wraps
    Amount Per Serving
    Calories 504 Calories from Fat 99
    % Daily Value*
    Fat 11g17%
    Saturated Fat 4g25%
    Cholesterol 100mg33%
    Sodium 798mg35%
    Potassium 812mg23%
    Carbohydrates 55g18%
    Fiber 9g38%
    Sugar 9g10%
    Protein 44g88%
    Vitamin A 206IU4%
    Vitamin C 4mg5%
    Calcium 417mg42%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.

    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! 🙂

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    Reader Interactions

    Comments

    1. David @ Spiced

      August 06, 2020 at 12:56 pm

      5 stars
      I see you got the grill out! *virtual high-five* I love grilled chicken, and the tikka flavors here sound fantastic. I'm also quite partial to a good wrap. This recipe sounds delicious, and it's also quite healthy. I'm totally on board with this! Looks awesome, my friend. Now keep that grill out for some more summer grillin'!

      Reply
      • Neil

        August 07, 2020 at 6:37 am

        This ia a great recipe for the BBQ/grill David. The chicken takes on amazing flavours too from the BBQ coals. I'd definitely recommend it.

        Reply
    2. Ben | Havocinthekitchen

      August 07, 2020 at 12:43 am

      5 stars
      Yup, it's interesting how a relatively simple restaurant dish might have hundreds of extra calories just because of the use of lots of butter and heavy cream! I am not prejudiced against these two things, using them quite often (butter is many chef's 'nasty' trick that makes everything smooth and velvety), but sometimes it's just ridiculous (I'm talking to you, restaurant noodles! Lol) The bottom line is that almost any homemade dish can be beautifully adjusted to a healthy version, and most important, often it tastes much better than in a restaurant (needless to say, cheaper!) one. These chicken tikka wraps look delicious; love the addition of yogurt.

      Reply
      • Neil

        August 07, 2020 at 6:39 am

        Thanks Ben. I too use butter every now and then. As you mention, I agree that it is many chef's "nasty" trick. I just try and keep its use to a minimum! Yes the addition of the yogurt in these wraps keeps them really moist and tasty. Prevents them from drying out too. 🙂

        Reply
    3. Katerina

      August 07, 2020 at 12:04 pm

      5 stars
      I love a good chicken tikka and, honestly, everything is always better on a stick or in a wrap (or both!). The perfect portion control, right? I love healthier homemade versions of popular restaurant meals and this one is a beauty, Neil. Thanks for sharing!

      Reply
      • Neil

        August 08, 2020 at 5:55 am

        It's always good to be able to recreate restaurant meals at home. Especially when they're healthier. Thanks Katerina! 🙂

        Reply
    4. Laura

      August 10, 2020 at 11:22 pm

      5 stars
      I always love a recipe that uses yogurt in a marinade, Neil! and Indian food is famous for it! All the flavors and spices are only enhanced by the juiciness the yogurt provides. Love this recipe!

      Reply
      • Neil

        August 11, 2020 at 11:17 am

        Thanks Laura. It's great how Indian cuisine uses such simple ingredients to create amazing flavours!

        Reply
    5. Shashi

      August 12, 2020 at 2:26 pm

      5 stars
      I am a huge chicken tikka fan and I love how you lightened up the marinade with yogurt for this chicken and served it in wrap-form. Such a tasty and brilliant idea! Bookmarking these to try soon!

      Reply
      • Neil

        August 12, 2020 at 4:39 pm

        Thanks Shashi. With the weather here actually quite warm at the moment I'm all about making nice, quick and easy meals like this. So I can sit in the garden! 🙂

        Reply
    6. Jeff the Chef

      August 13, 2020 at 4:58 pm

      I love chicken tikka masala, and I love wraps! I'm in!

      Reply
      • Neil

        August 14, 2020 at 6:25 am

        Such a great combination. Glad you like it. Thanks Jeff!

        Reply

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