Quick Tandoori-Spiced Chicken Wraps

By AislePrompt Editorial · Published 2026-07-29 · Updated 2026-07-29

Tender chicken marinated in vibrant tandoori spices, quickly grilled and wrapped with crisp veggies and cooling yogurt sauce. This Indian-inspired sandwich and wrap recipe, ready in about 30 minutes, pairs boneless chicken breasts, plain yogurt, tandoori masala powder for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 (6 oz each), sliced into strips boneless chicken breasts
• 1/2 cup plain yogurt
• 2 tbsp tandoori masala powder
• 1 tbsp lemon juice
• 2, minced garlic cloves
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 4 large whole wheat tortillas
• 1 small, thinly sliced cucumber
• 1 small, thinly sliced red onion
• 1/4 cup fresh cilantro leaves
• 1/2 cup plain yogurt (for sauce)
• 2 tbsp mint leaves, chopped
• 1 tsp lemon zest

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Instructions

1. Step 1: In a medium bowl, combine 1/2 cup plain yogurt, 2 tbsp tandoori masala powder, 1 tbsp lemon juice, 2 minced garlic cloves, 1 tsp salt, and 1/2 tsp black pepper to create a marinade.
2. Step 2: Add 4 boneless chicken breasts sliced into strips to the marinade, tossing to coat thoroughly. Let marinate for at least 15 minutes at room temperature.
3. Step 3: Heat 2 tbsp olive oil in a grill pan over medium-high heat. Add the marinated chicken strips and cook for 4-5 minutes per side until cooked through and slightly charred.
4. Step 4: In a small bowl, mix 1/2 cup plain yogurt with 2 tbsp chopped mint leaves and 1 tsp lemon zest to make a cooling sauce.
5. Step 5: Warm 4 large whole wheat tortillas in a dry skillet for 30 seconds per side. Assemble wraps by dividing the cooked chicken strips, 1 small thinly sliced cucumber, 1 small thinly sliced red onion, and 1/4 cup fresh cilantro leaves evenly among tortillas. Drizzle with the mint yogurt sauce and roll tightly before serving.