High Protein Tandoori Chicken Wraps (Easy Meal Prep Recipe)
These high-protein tandoori chicken wraps are packed with bold flavour and 65g of protein per serve. They’re perfect for healthy meal prep, gym meals, or a quick and satisfying lunch or dinner. They’re made with spiced yogurt-marinated chicken, crisp veggies, and a creamy sauce, all wrapped in a high-protein flatbread. They’re great for clean eating, bodybuilding, or anyone looking to level up their meals.
Ingredients
Tandoori Chicken
- Spray Oil
- 1kg (2.2lb) - Chicken Breast, Sliced
- ¼ Cup (60g) - High Protein Yogurt
- 2 - Garlic Cloves, Grated
- 5g (0.2oz) - Ginger, Grated
- 2 tsp (8g) - Garam Masala
- 2 tsp (8g) - Ground Cumin
- 1 ½ tsp (6g) - Ground Turmeric
- 1 tsp (4g) - Ground Coriander
- 1 tsp (4g) - Sweet Paprika
- 1 tsp (4g) - Kashmiri Chilli Powder
- Salt & Ground White Pepper
Garlic Raita Sauce
- ¾ Cup (180g) - 180g - High Protein Yogurt
- 1 - Garlic Cloves, Grated
- ½ - Cucumber, Grated and Squeezed
- ½ - Lemon, Juiced
- 5g (0.2oz) - Coriander (Cilantro), Chopped
- Salt & Ground White Pepper
Fillings
- 5 - High Protein Wraps
- 200g (7.05oz) - Tandoori Chicken
- 40g (1.4oz) - Raita
- 1 - Baby Romaine Lettuce, Shredded
- ½ - Red Onion, Thinly Sliced
Instructions
- Add all of the marinade ingredients and chicken in a bowl and mix well to combine. Marinate for a minimum of 30 minutes up to 48 hours.
- For the raita, combine all ingredients in a bowl and mix thoroughly. Keep it in the fridge until you're ready to serve.
- Place a large pan over medium-high heat, add spray oil and sear the chicken in batches until golden and cooked. Alternatively, cook the chicken unsliced on the BBQ to achieve the chargrilled marks or put it in the oven or air fryer. Remove and set aside.
- Gently warm the wraps to make them easier to fold. Place half of the raita on the wrap, add the tandoori chicken, lettuce, onion, and the remaining raita, and wrap tightly. Serve fresh or toasted.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
These high-protein tandoori chicken wraps are best served cold, making them ideal for grab-and-go meals or quick lunches.
Fridge
For the best texture, store the assembled wraps in an airtight container in the fridge for up to 4 days. Keep the raita separate until ready to eat.
Freezer
Do not freeze the assembled wraps.
Only freeze the cooked tandoori chicken, stored in an airtight container or freezer bag, for up to 3 months. Defrost overnight in the fridge before use and assemble the wraps fresh with raita and flatbread, as the other ingredients don’t freeze well.
Reheating Instructions
If you prefer warm chicken, reheat the thawed chicken in a microwave or skillet until hot before adding it to your wrap.
Watch How To Make The Recipe
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Hi, can I freeze the chicken and use it later in the week, as there’s only one of me! Thank you.
Hey! Yes the chicken can be frozen.
Thank you!