Quick Tandoori-Spiced Chicken Wraps
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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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
Frequently asked questions
How long does Quick Tandoori-Spiced Chicken Wraps take to make?
Total time is about 30 minutes (20 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Quick Tandoori-Spiced Chicken Wraps?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep boneless chicken breasts from drying out.
Can I substitute ingredients in Quick Tandoori-Spiced Chicken Wraps?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Quick Tandoori-Spiced Chicken Wraps for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Quick Tandoori-Spiced Chicken Wraps?
Indian sandwiches & wraps like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
