This chicken tikka masala wrap is my absolute go-to when I need to mix up my weekday lunches but I’m short on time – no more boring sandwiches!
If you’re anything like me then sometimes you get in a rut when it comes to healthy but filling lunch recipes. I want to eat meals that are flavorful, satisfying and nutrient-dense, but you’re just not going to find me spending 30 minutes in the kitchen every morning cutting up ingredients for a giant salad or bowl. I often find myself falling back into the same old sandwich recipes, get bored and end up just buying my lunch out! That’s where this chicken tikka masala wrap comes in.
Tikka masala is a traditional Indian dish, with tons of spices like ginger, turmeric, garam masala and cumin, with a tomato and cream base. It’s slightly sweet and earthy in flavor, and it makes an amazing marinade for meat. The flavors are big, and bold, just like you would get when you buy your lunch out somewhere, and if you prepare the chicken the night before this wrap comes together in 10 minutes or less, so no excuses for not making your lunch!
This wrap starts with a spinach tortilla (feel free to sub-in whichever wrap you prefer), and then a layer of tahini, fresh romaine lettuce, tikka masala marinated/grilled chicken, shredded carrots, and a spoonful of tikka masala sauce for an added punch. Oh, and to make this even more delicious, I made a simple tzatziki dipping sauce to really take this wrap over the top.
This wrap is packed with protein from the grilled chicken, as well as fiber and micronutrients from the tahini and vegetables, so it will keep you full all afternoon. You can enjoy it cold, or heated up in a sandwich press for extra crunch, and it’s super portable and easy to eat on the go. Not only that, but there are heaps of great swaps and substitutions that you could include to make this recipe fresh and exciting every day of the week, and it really does come together in no time!
Chicken Tikka Wrap Ingredients
- Chicken: For this recipe I’m using chicken breasts, but you could also use skin-off chicken thighs if you prefer them. When grilling, just make sure that your chicken comes to an internal temperature of 165F and let it rest well before slicing.
- Tikka Masala Marinade: This rich, slightly sweet marinade can usually be found in jars in your local supermarket or, if you have the time and you’re feeling adventurous, whip up a batch at home!
- Tahini: Tahini paste is made from ground sesame seeds, and is a powerhouse of nutrition! Packed with protein, fiber, vitamin B1 and B6, and essential micronutrients, I love sneaking tahini into recipes whenever I can!
- Romaine Lettuce: I like to use hardy greens like romaine in wraps because it keeps its texture really well all day, but you could always swap this out for other leafy greens like cos, kale or even shredded iceberg.
- Greek Yogurt: Greek yogurt is packed with calcium and lactic acid, which helps to break down the chicken to make it super tender! Make sure you get no sugar added yogurt otherwise it might make the recipe too sweet.
(Scroll down to the bottom for the printable recipe card with exact measurements and instructions.)
- Marinade: Toss your chicken with the marinade and Greek yogurt, and let sit for around 20 minutes.
- Grill: Sear your chicken on high heat for around 5 minutes on each side, then cover and cook on medium-low for another 15 minutes. Once cooked, set aside to cool.
- Assemble: Spread the tahini on your wrap, then top with the lettuce, carrots, chicken and another spoonful of the marinade.
- Wrap: Fold the top and bottom of the wrap in, then roll it like a burrito. Cut down the middle or simply pack into a container whole.
You can pre-cook your chicken the night before, and store it in an airtight container in the fridge. I like to make a few servings of chicken which last around 3 days in the fridge, so I can make a wrap each morning in under 10 minutes! You can also pre-shred your lettuce and carrots and keep them in an airtight container in the fridge for up to 3 days. Wrap everything up together the morning that you want to eat the wrap, as the marinade may make the wrap too soft if stored overnight.
- Vegetarian: A fantastic Indian alternative to chicken is Paneer, a firm, non-melting cheese that is pressed into blocks. You can slice it into blocks, marinade and pan fry until the edges are slightly crispy. Tofu, plant-based meats and Seitan are tasty vegetarian options as well.
- Sesame Free: If you don’t have any tahini on hand, you can spread a thin layer of the Greek yogurt on your wrap or even mix it up with hummus or peanut butter.
- Low Carb: There are so many fantastic low carb wrap options out there these days that you could use one of them, or if you want something a bit lighter and fresher, I love making lettuce wraps by layering cos or romaine lettuce. It’s a good idea to wrap lettuce wraps up in baking paper because it makes it a little easier to cut them, and keeps everything together!
- 2 chicken breasts
- 1 jar of Tikka Masala Marinade (I found mine at my local grocery store)
- 2 tbs. plain Greek yogurt
- 2 spinach tortilla wraps
- 2-3 tbs. tahini
- Romaine lettuce
- To a large bowl, add about 1 cup of the marinade with the plain greek yogurt and mix together. Add the chicken and toss until well coated then let sit for about 20 minutes.
- Add the marinated breasts to a hot skillet and sear on each side for about 5-6 minutes. Once the chicken has developed a nice sear, lower the temp to medium-low and cover with a lid (I used tin foil) and let cook for another 15 minutes.
- Once cooked set aside to cool. (If preparing the night before, simply place in a container and refrigerate).
- Lay out the wraps and spread about 1 tbs. of tahini on each (use more/less depending on your taste) then add the lettuce, sliced chicken breasts, shredded carrots and about 1 tbs. of the tikka masala marinade.
- Fold the bottom and the top in towards the middle then roll up the wrap like a burrito.
- If serving immediately, simply cut in half and serve.
- If you are packing the wrap for lunch later, wrap in butcher paper or saran wrap and store in a container.
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