High Protein Tandoori Chicken Wraps (Easy Meal Prep Recipe)
These high-protein tandoori chicken wraps combine bold Indian-inspired flavours with a clean, protein-forward approach. Each serving delivers a substantial protein boost—about 65g—making the recipe ideal for meal prep, post-gym refueling, or a quick, satisfying lunch or dinner. Sliced chicken is marinated in a spiced high-protein yogurt, then paired with crisp lettuce, thinly sliced red onion and a garlicky raita for a creamy, refreshing contrast. Wrapped in a high-protein flatbread, these wraps are easy to assemble, travel well when chilled, and work equally well for clean eating or bodybuilding meal plans.
Tandoori Chicken Wraps
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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
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Combine the sliced chicken with the high-protein yogurt, grated garlic, grated ginger and spices in a bowl. Mix thoroughly so the chicken is evenly coated. For the best flavour marinate for at least 30 minutes; you can refrigerate for up to 48 hours if preparing ahead.
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Prepare the garlic raita by mixing the high-protein yogurt, grated cucumber (squeezed to remove excess water), grated garlic, lemon juice and chopped coriander. Season with salt and white pepper to taste. Chill until ready to serve.
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Heat a large non-stick pan over medium-high heat and lightly spray with oil. Cook the marinated chicken in batches until seared, charred at the edges and cooked through. For extra char and smoky flavour you can grill the chicken on a barbecue, or use an oven or air fryer. Remove from the heat and keep warm.
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Warm the protein wraps briefly so they’re pliable. Spread a little raita on each wrap, add shredded romaine, sliced onion and the tandoori chicken, then finish with more raita. Fold tightly and serve immediately, or toast lightly if you prefer them warm and crisp.
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, which makes them ideal for grab-and-go meals or quick lunches. For best texture, store assembled wraps in an airtight container in the refrigerator for up to 4 days. Keep the raita separate until serving to avoid soggy bread.
Freezing
Do not freeze assembled wraps. You can freeze cooked tandoori chicken on its own in an airtight container or freezer bag for up to 3 months. Thaw overnight in the refrigerator and reassemble with fresh raita and flatbread when ready to eat, since lettuce, onion and raita don’t freeze well.
Reheating Instructions
If you prefer warm chicken, fully defrost frozen cooked chicken overnight in the fridge, then reheat in a skillet or microwave until piping hot before adding to the wrap. Warm the wrap briefly to make folding easier and to avoid tearing.
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