This Wrap Proves Meal Prep Can Be Cheap, Easy, and Not Suck

Ingredients

• 500 g Chicken Breast (boneless, skinless, cut into thin strips)
• 180 g Greek Yogurt (plain, full‑fat; 120 g for marinating, 60 g for sauce)
• 2 tbsp Tandoori Spice Mix (store‑bought or homemade blend)
• 1 tbsp Lemon Juice (freshly squeezed)
• 2 cloves Garlic (minced)
• 1 tsp Ginger (freshly grated)
• 1 tbsp Olive Oil (for cooking the chicken)
• 5 pieces Whole Wheat Tortillas (8‑inch diameter, can substitute gluten‑free wraps)
• 2 cups Lettuce (shredded, preferably romaine or butter lettuce)
• 1/2 Cucumber (thinly sliced)
• 1 medium Tomato (diced)
• 1/4 Red Onion (thinly sliced)
• 2 tbsp Fresh Cilantro (chopped)
• 30 g Mayonnaise (regular or light)
• 1 tsp Lime Juice (freshly squeezed, for sauce)
• to taste Salt

Instructions

1. Make the Tandoori Marinade

   In a mixing bowl combine 120 g Greek yogurt, 2 tbsp tandoori spice, 1 tbsp lemon juice, minced garlic, grated ginger, and a pinch of salt. Stir until smooth.

   Time: PT5M

2. Marinate the Chicken

   Add the chicken strips to the bowl, toss to coat, and let sit for 5 minutes at room temperature (or longer if you have time).

   Time: PT5M

3. Cook the Chicken

   Heat 1 tbsp olive oil in a skillet over medium‑high heat. Add the chicken strips in a single layer and cook 4‑5 minutes, turning once, until cooked through and lightly charred.

   Time: PT5M

   Temperature: medium‑high heat

4. Prepare the Fresh Vegetables

   While the chicken cooks, slice cucumber, dice tomato, thinly slice red onion, shred lettuce, and chop cilantro.

   Time: PT5M

5. Mix the Creamy Yogurt Sauce

   In a small bowl combine the remaining 60 g Greek yogurt, 30 g mayonnaise, 1 tsp lime juice, and a pinch of salt. Stir until smooth.

   Time: PT2M

6. Warm the Tortillas

   Place each tortilla in the skillet for 10‑15 seconds per side, just until pliable.

   Time: PT2M

   Temperature: medium heat

7. Assemble the Wraps

   Spread a thin layer of sauce on a warm tortilla, add a handful of chicken strips, then top with lettuce, cucumber, tomato, red onion, and cilantro. Roll tightly and slice in half if desired.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

13 g

Carbohydrates

14 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Greek Yogurt: Regular plain yogurt, Dairy‑free yogurt
• Instead of Tandoori Spice Mix: Garam masala + paprika + cumin
• Instead of Lemon Juice: Lime juice
• Instead of Garlic: Garlic powder (1/2 tsp)
• Instead of Ginger: Ground ginger (1/4 tsp)
• Instead of Olive Oil: Vegetable oil, Canola oil
• Instead of Whole Wheat Tortillas: Gluten‑free tortillas, Lettuce leaves
• Instead of Lettuce: Spinach, Mixed greens
• Instead of Cucumber: Zucchini (thinly sliced)
• Instead of Tomato: Roasted red pepper
• Instead of Red Onion: Shallots
• Instead of Fresh Cilantro: Parsley
• Instead of Mayonnaise: Greek yogurt only, Vegan mayo
• Instead of Lime Juice: Lemon juice
• Instead of Salt: Sea salt, Kosher salt

Equipment Needed

• Skillet
• Mixing Bowl
• Small Bowl
• Cutting Board
• Chef's Knife
• Tongs
• Measuring Spoons
• Spatula (optional)

Critical Steps — Do Not Skip

• Marinating the chicken long enough for flavor but not too long.
• Cooking chicken quickly over high heat to achieve a smoky char without drying out.
• Warming tortillas just enough to be pliable but not crispy.

Chef Tips from the Video

• For an extra smoky flavor, finish the chicken under a broiler for 1‑2 minutes.
• Add a pinch of smoked paprika to the marinade if you don’t have a grill.
• Use a squeeze bottle for the sauce to control the amount.

Troubleshooting

Storage

Refrigerator: Store assembled wraps in an airtight container for up to 3 days.

Freezer: Do not freeze assembled wraps; you can freeze cooked chicken separately for up to 2 months.

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

Make-Ahead Tips

• Marinate chicken the night before for deeper flavor.
• Store sauce, cooked chicken, and veggies in separate containers; assemble each morning.
• Wraps stay fresh longer if you place a paper towel inside to absorb moisture.

Frequently Asked Questions