Tandoori Chicken Tikka Wraps

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Meet your new favorite lunch: Tandoori Chicken Tikka Wraps. These wraps are all about that bold flavor, but without the guilt. We’re talking juicy chicken breast marinated in plain Greek yogurt, tandoori spices, and a touch of garam masala to give it that perfect kick.

Once grilled to perfection, it’s wrapped up in a soft, gluten-free wrap with crunchy cucumber, kale, and red onion for that fresh, crisp bite.

This recipe is not only super tasty but also healthy and totally meal-prep friendly. You can whip up a batch at the start of the week, and you’ve got lunch ready to go—no more sad desk salads. And did I mention it’s gluten-free?

So, if you’re avoiding gluten or just want to switch things up, this one’s for you. Plus, it’s light enough to keep you energized but packed with enough flavor to make your taste buds do a little happy dance. Trust me, once you try these, you’ll never go back to your old lunch routine.

two Tandoori Chicken Tikka Wraps

Ingredients for Tandoori Chicken Tikka Wraps

Chicken Breast: The protein hero of our wraps. It’s lean, cooks fast, and absorbs all the flavors like a pro. Go for boneless, skinless pieces to make life easier. But, if you want something a bit richer and more tender, chicken thighs are a solid option. They might take a little longer to cook, but they’ll reward you with juiciness that’s hard to beat.

Plain Greek Yogurt: This is the base for our marinade and the reason your chicken is going to be so tender and flavorful. It locks in moisture and gives that tangy kick we love. Don’t skip this! If you’re avoiding dairy, coconut yogurt can work too, just make sure it’s unsweetened. Trust me, vanilla-flavored chicken is not the vibe we’re going for here.

Tandoori Spices: The MVP of this dish. A tandoori spice mix usually has paprika, cumin, coriander, and turmeric—basically a flavor bomb waiting to happen. If you don’t have a pre-made mix, you can easily whip up your own with these spices. Want to add a little extra heat? Throw in some cayenne pepper. Prefer it mild? Stick to the basics and keep it paprika-forward.

Garam Masala: This is what brings that extra layer of warmth and depth to the chicken. It’s a blend of spices like cinnamon, cloves, and nutmeg, which gives a hint of sweetness and complexity. No garam masala on hand? You can sub it with curry powder in a pinch, but the flavor profile won’t be as deep (shhh, we won’t tell anyone).

Cucumber: The cool and crisp element that balances out the spices and gives the wrap that refreshing bite. Slice it thin for the best crunch. Not a cucumber fan? Swap it for thinly sliced bell peppers or even shredded carrots—they’ll give you that crunch factor while keeping things fresh.

Kale: The green that makes us all feel like health gods. It’s crunchy, packed with nutrients, and adds a nice texture to the wrap. If kale feels too intense (because, let’s be honest, sometimes it’s a lot), go with spinach or even lettuce for a milder, still-healthy option. Pro tip: massage the kale with a little olive oil and salt to soften it up and take away the bitterness.

Red Onion: This is your pop of color and bite. Thinly sliced, it adds just the right amount of sharpness without overpowering the wrap. If you want a milder flavor, you can soak the slices in cold water for a few minutes before adding them in, or swap them with shallots if you prefer something more subtle.

Salt: The essential seasoning that brings everything together. Don’t skip it, and definitely don’t underestimate it—seasoning is what makes the difference between a bland wrap and a flavor-packed one. You could also add a squeeze of lemon juice or a pinch of black pepper for an extra zing.

Gluten-Free Wraps: The trusty vehicle for all this deliciousness. Gluten-free wraps come in all sorts of varieties, so pick your favorite—whether it’s a chickpea flour wrap, a cauliflower wrap, or something else entirely. If gluten’s not a concern for you, you can swap these with whole wheat wraps, tortillas, or even pita bread. Just note that the healthier the wrap, the better you’ll feel after devouring one (or two). Want to skip the wrap altogether? Make it a salad bowl and load it up with the same toppings!

Tandoori Chicken Tikka Wraps on a plate

Frequently Asked Questions

Can I use chicken thighs instead of chicken breast?
Absolutely! Thighs are naturally juicier and have a richer flavor, which can take these wraps to the next level. They’re perfect for this recipe and cook up nicely, but keep in mind they may take a little longer than chicken breast. Just make sure they’re cooked through, and you’re good to go. Bonus: thighs are often more forgiving if you accidentally leave them on the heat a bit too long.

Is there a dairy-free option for the yogurt marinade?
Yes! If dairy isn’t your thing, plain coconut yogurt is a great substitute. It’s creamy and tangy, just like Greek yogurt, but be sure it’s unsweetened—unless you want a dessert-tandoori crossover (probably not what you’re going for). Almond or cashew yogurt can work too, as long as it’s plain and unsweetened. The marinade’s job is to tenderize the chicken and add flavor, so as long as it’s got that tangy base, you’re set!

What if I don’t have tandoori spices?
Don’t worry! You can easily create your own mix with spices you probably already have. Combine paprika, cumin, coriander, and turmeric, and you’ve got a basic tandoori blend. Want to add a little extra heat? Throw in some cayenne or chili powder. Prefer a milder flavor? Stick with a little paprika and turmeric—it’ll still give you that vibrant color and a touch of warmth without overpowering your taste buds.

Can I skip the garam masala?
Technically, yes, but garam masala adds that essential warmth and depth that make tandoori dishes stand out. If you don’t have it on hand, curry powder is a decent backup. It won’t give you the exact same flavor, but it’ll still add that comforting spice profile. Want a more DIY approach? You can make your own garam masala blend with ground cinnamon, cloves, nutmeg, and a little black pepper—it’s surprisingly easy!

Do I really need to use kale?
Not at all! Kale is a great choice because it’s hearty and holds up well in wraps, but if it’s not your thing, swap it out for spinach, arugula, or even romaine lettuce. If you’re sticking with kale but find it a bit too tough or bitter, try massaging it with a drizzle of olive oil and a pinch of salt. This softens it up and mellows the flavor, making it a lot more enjoyable to eat.

Can I make this without the gluten-free wraps?
Of course! If gluten isn’t a concern for you, feel free to use whole wheat wraps, tortillas, pita bread, or even naan for a more authentic twist. And if you want to skip the wraps altogether, this recipe works great as a salad bowl—just layer all the ingredients over a bed of greens or rice. You’ll still get all the flavors, but in a lighter, deconstructed version. Perfect if you’re trying to cut down on carbs!

How do I keep the red onion from being too strong?
If raw red onion feels a bit too intense, there’s a simple trick: slice it thin and soak it in cold water for 10-15 minutes. This takes out some of the bite and leaves you with a milder, sweeter flavor that’s perfect for these wraps. You can also use shallots instead if you prefer a subtler onion flavor, or caramelize the red onion if you want something totally different and a bit sweeter.

Can I meal prep these wraps?
Yes, these wraps are meal-prep champions! Cook a big batch of chicken, and store it in the fridge for 3-4 days. When you’re ready to eat, just warm up the chicken and assemble your wrap fresh with the cucumber, kale, and onion for the best texture and crunch.

Is there a way to make this spicier/milder?
Absolutely. The beauty of this recipe is that it’s super customizable. For a spicier kick, add extra cayenne pepper, chopped green chilies, or even a dash of hot sauce to the marinade. Want to tone things down? Reduce the tandoori spice mix or leave out any chili-based spices altogether. You can also add more yogurt to mellow out the heat—think of it as your flavor dial.

Can I grill the chicken instead of cooking it on the stovetop?
Absolutely! Grilling the chicken adds a nice smoky flavor that pairs perfectly with the tandoori spices. Just preheat your grill, cook the chicken until it’s charred and cooked through, and then slice it up for the wraps. If you’ve got a grill pan, you can use that indoors too for those nice char marks without firing up the BBQ.

What’s the best way to store leftovers?
Store the cooked chicken in an airtight container in the fridge for up to 3-4 days. Keep the veggies, sauce and wraps separate so they stay fresh and don’t get soggy. When you’re ready to eat, just reheat the chicken and assemble everything fresh. If you’re really short on time, you can pre-assemble the wraps and store them in foil or meal prep containers, but eat them within a day or two for the best texture.

Can I add other veggies to the wrap?
Definitely! This recipe is super versatile. Bell peppers, shredded carrots, or even avocado are great additions for extra crunch and flavor. Feel free to mix and match based on what you like or what’s in your fridge. The key is keeping it fresh and colorful—because eating healthy doesn’t have to be boring!

How can I tell when the chicken is done?
The easiest way is to use a meat thermometer—cook the chicken until it hits 165°F (75°C) at the thickest part. If you don’t have a thermometer, just cut into the thickest part of the chicken; it should be white all the way through with no pink. And remember, letting the chicken rest for a few minutes after cooking helps keep it juicy—no one likes dry chicken!

Tandoori Chicken Tikka Wraps on a plate

Tips and Tricks for this Tandoori Chicken Tikka Wraps Recipe

Marinate the Chicken Ahead: For that deep, bold flavor, marinate the chicken for at least 30 minutes. But if you’ve got the time (and the patience), letting it marinate overnight is the secret to the juiciest, most flavorful chicken. This also makes meal prep easier—just pull out your pre-marinated chicken and cook when you’re ready. Less time in the kitchen, more time enjoying!

Cook in Batches for Meal Prep: To make your life easier, cook a big batch of chicken at once. Divide it into meal-sized portions and store them in individual containers. When you’re ready for a wrap, you’ve already got everything set. A pro tip: don’t overcrowd the pan when cooking; you want the chicken to get a nice golden sear. Overcrowded pans create steam, and no one wants soggy chicken.

Don’t Skip the Resting Time: After cooking, let the chicken rest for about 5 minutes before slicing it. This step helps the juices redistribute throughout the meat, making every bite tender and flavorful. It’s tempting to dig in right away, but trust me, giving the chicken a little time to chill will make all the difference.

Slice Veggies Fresh for Crunch: Freshly sliced veggies are key for that crisp texture. The cucumber, kale, and red onion are all about bringing that fresh, crunchy element to the wrap, and if they sit too long, they can lose their texture. When meal prepping, store sliced veggies separately in airtight containers with a paper towel to absorb any moisture—this keeps them crisp and fresh for longer.

Assemble Just Before Eating: If you’re prepping ahead, keep your components separate—chicken in one container, veggies in another, and wraps in their packaging. When you’re ready to eat, warm up the chicken and assemble your wrap fresh. This keeps everything crisp, crunchy, and not soggy, which is especially important if you like your wraps packed to the brim like I do.

How to Reheat the Chicken: To reheat the chicken without drying it out, warm it in a pan with a splash of water and cover it with a lid. This little trick uses steam to bring back the moisture, making the chicken as juicy as when you first cooked it. In a hurry? The microwave works too—just cover it with a damp paper towel to prevent it from drying out. A minute or two, and you’re back in business.

Store Properly for Freshness: For meal prep success, store the cooked chicken in airtight containers to keep it fresh for up to 4 days. Sliced veggies should be kept in separate containers to avoid mixing with the chicken—this keeps them crisp and fresh. As for the gluten-free wraps, keep them sealed and at room temperature before opening. Once opened, store them in the fridge to maintain their freshness. No one wants a dry wrap!

Warm Up the Wraps: Heating the wraps makes them more pliable and less likely to tear when you’re wrapping everything up. Warm them in a dry pan for a few seconds on each side, or give them a quick 10-second zap in the microwave. This softens them up and makes rolling up all that deliciousness way easier.

Freeze Extra Chicken: If you’ve made more chicken than you need, don’t let it go to waste—freeze it! Portion it out into freezer-safe containers or bags for easy grab-and-go meals later. When you’re ready to use it, defrost in the fridge overnight, and then reheat as usual. It’s a great way to always have a protein option ready for those days when you just don’t have time to cook.

Mix Up the Toppings: Keep things exciting by rotating your toppings. Bell peppers, shredded carrots, avocado—anything goes! Changing up the veggies keeps your meal preps from getting boring. Plus, colorful veggies add more nutrition and texture, making each bite a little different and a lot more exciting. It’s like giving your wrap a mini makeover every day.

Keep the Sauce Game Strong: If you’re into sauces, go ahead and make a simple yogurt-based one using some of the leftover Greek yogurt. You can add a dash of lemon juice, a pinch of tandoori spices, or even some chopped mint for a quick, flavor-packed drizzle. Want something different? A mint or cilantro chutney adds freshness and spice. Store sauces separately in small containers to keep everything as fresh as possible.

Make It a Bowl: No wraps left? No problem. Turn this recipe into a bowl by layering the chicken over a bed of greens, quinoa, or brown rice. Add the veggies on top and drizzle with your favorite sauce for a healthy, deconstructed version of the wrap. It’s a perfect way to switch things up during the week, especially when you’re trying to mix up your meal preps.

Be Flexible with Storage: If you’re packing these for work, school, or just a busy day out, wrap them tightly in foil or use a reusable container to keep everything in place. For extra freshness, keep the chicken separate and reheat it just before you assemble the wrap. This gives you that fresh-off-the-pan flavor even when you’re not at home.

Reheat Tips for On-the-Go: If you’re reheating at work or on the go, make sure to pack the chicken separately from the wrap and veggies. Use the microwave with a cover or damp paper towel to keep the chicken moist, and then assemble everything fresh. This way, your wrap stays as crunchy and fresh as possible without that sad, soggy texture we all try to avoid.

Double Up on the Spices: If you love bold flavors, make a double batch of the spice mix and store it in an airtight jar. This way, you can quickly whip up the marinade whenever you want, saving time for future wraps or even other dishes like tandoori veggies or grilled tofu.

Try a Different Green Base: While kale is fantastic for its crunch and nutrition, feel free to swap it with other greens if you want variety. Arugula brings a peppery bite, spinach is soft and mild, and even shredded cabbage works if you want a bit more texture. Experimenting with greens keeps your wraps interesting and adds a different flavor profile each time.

Batch Cook and Freeze for Emergencies: To really maximize meal prep, cook a big batch of chicken, divide it into single-meal portions, and freeze half for later. This way, you’ve always got a backup plan when life gets busy, and you don’t have time to cook. It’s a lifesaver for those hectic days when you just need a quick, nutritious meal.

Add a Little Crunch: Want to take your wraps to the next level? Toss in some nuts like sliced almonds or cashews for an extra crunch. It’s a simple way to change things up and add a new texture to your wrap, giving it that extra something that keeps you coming back for more.

Play with Fresh Herbs: Fresh cilantro or mint makes a great addition to these wraps. It brightens up the flavor and gives a nice contrast to the smoky chicken. Chop some up and toss it in for an easy upgrade. And if you have extra, blend them with some yogurt for a quick sauce—boom, double win!

Use the Chicken for More Than Wraps: Got leftover chicken but no more wraps? Use it as a topping for salads, mix it into pasta, or even make a chicken tikka sandwich. The possibilities are endless. It’s all about getting creative with what you have and turning it into something new.

two Tandoori Chicken Tikka Wraps

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Recipe

two Tandoori Chicken Tikka Wraps

Tandoori Chicken Tikka Wraps

Meet your new favorite lunch: Tandoori Chicken Tikka Wraps. These wraps are all about that bold flavor, but without the guilt. We’re talking juicy chicken breast marinated in plain Greek yogurt, tandoori spices, and a touch of garam masala to give it that perfect kick.
Once grilled to perfection, it’s wrapped up in a soft, gluten-free wrap with crunchy cucumber, kale, and red onion for that fresh, crisp bite.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Marinating 30 minutes
Servings 5 Wraps
Calories 258 kcal
Proteins 27 g
Carbs 26 g
Fats 5 g

Ingredients
  

Base Ingredients

  • 1 lb boneless skinless chicken breasts cut into large strips
  • 5 gluten-free wraps

Marinade

  • ½ cup plain greek yogurt
  • 2 tablespoon tandoori spices i use gluten-free
  • 1 tablespoon garam masala
  • ½ teaspoon kosher salt

Sauce

  • ¾ cup plain greek yogurt
  • 2 tablespoon white vinegar
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 3 tablespoon cilantro chopped

Veggies

  • 1 cup english cucumber diced or julienned
  • 2 cups kale chopped
  • 1 cup red onion sliced

Instructions
 

Marinate the Chicken

  • In a large mixing bowl, stir all ingredients from the marinade section until well combined. Add the chicken strips and gently stir until properly coated with the marinade. Transfer to the fridge and marinate for a minimum of 30 minutes. (Overnight is even better!)

Cook the Chicken

  • Heat 1 tablespoon olive oil in a cast iron pan (or any other pan if you don't have one) on medium-high heat. Add the chicken and cook it on each side for about 4-5 minutes, or until the internal temperature reaches 165F.
  • Alternatively, you could skewer the chicken pieces and cook them on the grill.
  • Let the chicken sit for 4-5 minutes before eating or slicing.

Making the Sauce

  • Stir all of the ingredients from the Sauce section together in a bowl until well combined.

Make the wraps

  • Place a wrap on a plate and spread some of the sauce in the center. Layer with some red onion, chicken strips, cucumber, and kale.
  • Wrap it as you like 🙂

Meal Prepping

  • Pack the sauce, veggies, wraps, and meat in individual containers and build your wrap when ready to heat for meal prepping. If you have a microwave, you can reheat the chicken for about 45 seconds.
  • Alternatively, if it is more convenient for you, you can make the wrap a few hours before eating it and eat it on the go.
  • Can be kept in the fridge for up to 4 days for optimal freshness.

Notes

Please refer to the sections above the recipe card for any further instructions or questions.

Nutrition

Serving: 1WrapCalories: 258kcalCarbohydrates: 26gProtein: 27gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 61mgSodium: 555mgPotassium: 547mgFiber: 7gSugar: 5gVitamin A: 907IUVitamin C: 12mgCalcium: 99mgIron: 1mg
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Hi, I'm Gabriel

Welcome to One Clever Chef, where I create and share healthy, gluten-free recipes to help you survive the week. My recipes mostly consist of quick & easy to make meal preps, weeknight dinners and snacks.

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