Tandoori Chicken Wraps Budget Friendly Meal Prep

Ingredients

• 1 kg Chicken Breast (boneless, skinless, butterfly and slice into thin strips)
• 60 g High-Protein Yogurt (for marinating the chicken)
• 180 g High-Protein Yogurt (for the cucumber sauce)
• 2 tsp Garam Masala
• 2 tsp Ground Cumin
• 1.5 tsp Ground Turmeric
• 1 tsp Ground Coriander
• 1 tsp Sweet Paprika
• 1 tsp Kashmiri Chili Powder (or any chili powder of choice)
• 2 cloves Garlic (grated)
• 5 g Ginger (peeled and grated)
• to taste Salt
• to taste Black Pepper (cracked black or ground white)
• 1 Lebanese Cucumber (grated, moisture squeezed)
• 1 tbsp Lemon Juice (from half a lemon, adjust to taste)
• 5 g Fresh Cilantro (roughly chopped)
• 0.5 Red Onion (sliced into strips)
• 4 Lettuce Leaves (for wrapping)
• optional Tomato (sliced; remove pulp if soggy)
• 4 High-Protein Wraps (large, suitable for high‑protein diet)
• as needed Cooking Spray (for pan)

Instructions

1. Marinate Chicken

   Butterfly the chicken breast, slice into thin strips, place in a mixing bowl and add 60 g high‑protein yogurt, garam masala, ground cumin, turmeric, coriander, sweet paprika, Kashmiri chili powder, grated garlic, grated ginger, salt and pepper. Mix with a spatula (wear gloves to avoid turmeric stains), cover and refrigerate for at least 30 minutes.

   Time: PT40M

2. Prepare Cucumber Yogurt Sauce

   Grate the Lebanese cucumber on the large side of a box grater, then place the shreds in a clean kitchen towel and squeeze out as much moisture as possible. In a bowl combine 180 g high‑protein yogurt, the squeezed cucumber, 1 tbsp lemon juice, chopped cilantro, salt and pepper. Mix until smooth.

   Time: PT10M

3. Slice Vegetables

   Thinly slice half a red onion into strips. Wash and pat dry lettuce leaves. If using, slice tomato and set aside.

   Time: PT5M

4. Cook Tandoori Chicken

   Heat a large skillet over high heat and lightly coat with cooking spray. Add the marinated chicken strips in a single layer, making sure they are not crowded. Let the chicken sit undisturbed for 1–1.5 minutes to develop a crust, then stir and repeat until all pieces have a golden color, about 5–6 minutes total. Remove from heat; the chicken will finish cooking off‑heat.

   Time: PT7M

   Temperature: High heat

5. Assemble Wraps

   Lay a high‑protein wrap flat, spread a generous layer of cucumber‑yogurt sauce, add a handful of cooked chicken, top with red onion strips, cilantro, lettuce leaf and optional tomato. Fold the sides in and roll tightly, tucking the seam underneath. Wrap each roll in foil to keep warm.

   Time: PT5M

6. Store or Serve

   Serve immediately or place wrapped rolls in an airtight container. Refrigerate up to 4 days. For longer storage, freeze the cooked chicken separately; thaw overnight before reheating or using cold.

   Time: PT2M

Nutrition Facts

Calories

640

Protein

100 g

Carbohydrates

30 g

Fat

7 g

Fiber

3 g

Ingredient Substitutions

• Instead of Chicken Breast: Chicken Thighs
• Instead of High-Protein Yogurt: Greek Yogurt, Skyr
• Instead of High-Protein Yogurt: Greek Yogurt, Skyr
• Instead of Kashmiri Chili Powder: Regular Chili Powder
• Instead of Lebanese Cucumber: Regular cucumber
• Instead of High-Protein Wraps: Low‑carb tortillas
• Instead of Cooking Spray: Oil

Equipment Needed

• Mixing Bowl
• Box Grater
• Microplane (optional)
• Kitchen Towel or Cloth
• Large Skillet
• Spatula
• Tongs (optional)
• Measuring Spoons
• Kitchen Scale
• Chef’s Knife
• Cutting Board
• Aluminum Foil (optional)
• Airtight Container (optional)

Critical Steps — Do Not Skip

• Marinate chicken for at least 30 minutes to develop flavor and tenderness.
• Squeeze excess moisture from grated cucumber to avoid a watery sauce.
• Let chicken sit undisturbed in the hot pan to build a crust before stirring.
• Do not overcook the chicken; it will continue cooking after removal.

Chef Tips from the Video

• A light coating of cooking spray keeps the wrap low‑fat while preventing sticking.
• Let the cooked chicken rest for 2 minutes before assembling to lock in juices.
• For extra smoky flavor, finish the chicken under a broiler for 1‑2 minutes.
• A microplane yields the finest ginger and garlic texture, blending smoothly into the marinade.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight container or foil‑wrapped.

Freezer: Freeze cooked chicken only; thaw overnight before use.

Room temperature: Do not leave assembled wraps at room temperature for more than 2 hours.

Make-Ahead Tips

• Marinate the chicken up to 24 hours ahead for deeper flavor.
• Prepare the cucumber‑yogurt sauce and refrigerate; it keeps well for 3 days.
• Cook the chicken in advance and store in the fridge; reheat briefly before assembling.
• Assemble wraps just before eating to maintain texture.

Frequently Asked Questions