Tandoori Chicken Wraps
Chicken breast marinated in yogurt, garlic, ginger and a proper spice blend, then seared until golden and wrapped up with a cooling garlic raita, lettuce and red onion. High protein and genuinely tastes like it came from a tandoori grill.
The yogurt marinade is gentle enough to go anywhere from 30 minutes up to 48 hours without toughening the chicken, so it’s worth marinating overnight if you’ve got the time. The raita needs one extra step most people skip — squeezing the water out of the grated cucumber first, so it stays thick instead of turning the wrap soggy.
Keep the chicken, raita and fresh toppings separate through the week and assemble just before eating — warm the wrap first and it’ll fold without cracking.
Tandoori Chicken Wraps
CHICKEN · LUNCH · EASY
Bold spice, cool raita, seriously high protein
The yogurt marinade does double duty — it tenderises the chicken and carries the spice blend deep into it, and because it's yogurt-based rather than acidic, you can leave it marinating for up to 48 hours without the texture suffering.
Squeezing the water out of the grated cucumber before it goes into the raita keeps the sauce thick and creamy instead of watering out the wrap. It's a small step but it makes a real difference to the final texture.
At 65g of protein per wrap, these hold their own as a proper meal, not just a quick lunch. Keep everything separate through the week and they assemble in under five minutes.
Tandoori Chicken Wraps
Ingredients
Tandoori Chicken
- Spray Oil
- 1 kg Chicken Breast Sliced
- 60 g High Protein Yogurt
- 2 Garlic Cloves Grated
- 5 g Ginger Peeled & Grated
- 8 g Garam Masala
- 8 g Ground Cumin
- 6 g Ground Turmeric
- 4 g Ground Coriander
- 4 g Sweet Paprika
- 4 g Kashmiri Chilli Powder
- Salt & Ground White Pepper
Garlic Raita Sauce
- 180 g High Protein Yogurt
- 1 Garlic Clove Grated
- ½ Cucumber Grated & Squeezed
- ½ Lemon Juiced
- 5 g Coriander (Cilantro) Chopped
- Salt & Ground White Pepper
Fillings
- 5 High Protein Wraps
- 1 Romaine (Cos) Lettuce Shredded
- ½ Red Onion Sliced
Method
- 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.
How long should I marinate the chicken?⌄
A minimum of 30 minutes is enough to get good flavour into the chicken, but you can marinate for up to 48 hours since it's yogurt-based and won't toughen the meat. The longer it sits, the deeper the flavour.
Can I cook the chicken on the BBQ instead of pan-searing?⌄
Yes, grilling whole marinated chicken breasts on the BBQ gives you those chargrilled marks and extra flavour — just slice it after cooking rather than before. The oven or air fryer both work well too if you'd rather cook it indoors.
How do I stop the raita from turning watery?⌄
Squeeze the grated cucumber firmly in a clean tea towel or paper towel before mixing it in — this is the step that keeps the raita thick rather than thin and runny.
Can I meal prep this ahead of time?⌄
Yes, but keep the chicken, raita and fresh toppings stored separately in the fridge rather than pre-assembling. The chicken and raita both keep well for a few days — just warm the wrap and build it fresh when you're ready to eat.
