These protein-rich Tandoori Chicken Wraps combine aromatic spices, tender chicken, and fresh ingredients for a delicious meal that's perfect for lunch or dinner. Each serving provides 43g of protein and can be made in either an air fryer or conventional oven.

Serves: 2
Prep time: 10 mins
Cook time: 20 mins

INGREDIENTS

For the chicken:

• 200g chicken breast, diced
• 2 tbsp 2% fat or less Greek yoghurt / SKYR
• 1 tsp tomato puree
• 1 garlic clove, crushed
• 2 tsp tandoori curry powder
• ½ tsp cumin
• 1 tsp coriander
• ½ tsp garam masala
• Salt and pepper, to taste
• ½ lemon, juiced

For the mint sauce:

• 30g 2% fat or less Greek yoghurt / SKYR
• 1 tsp mint sauce

To serve:

• 2 flatbreads
• 2 tsp mango chutney
• ¼ red onion, sliced
• ¼ red chilli, sliced (optional)
• Fresh coriander

METHOD

1. Mix chicken breast, yoghurt, tomato puree, garlic, and all spices in a bowl until well combined.

2. For air fryer cooking:

   • Spray basket with low-calorie oil spray
   • Place chicken in a single layer
   • Cook at 200°C for 15-18 minutes, flipping halfway
   • Cook in batches if needed

3. For oven cooking:

   • Preheat to 200°C
   • Place on a greased, lined baking tray
   • Cook for 20-25 minutes

4. Mix yoghurt and mint sauce together.

5. Assemble wraps:

   • Heat flatbreads
   • Layer with mint yoghurt
   • Add chicken tikka
   • Top with red onion, mango chutney, chilli, and coriander

Meal Prep Tip: Make 3-4 portions of chicken and store in the refrigerator for 3-4 days. Reheat in microwave or air fryer before serving with rice, salad, or flatbreads for varied lunch options.

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