Quick Tandoori-Spiced Grilled Chicken Wraps

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fast and flavorful grilled chicken wraps marinated in a tandoori spice blend, paired with cooling yogurt sauce and crisp veggies. This indian-inspired sandwiches & wraps ready in about 35 minutes pairs plain yogurt, tandoori spice mix, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 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.

Prep: 25 min Cook: 10 min Serves 4 Indian cuisine 380 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a medium bowl, combine 1/2 cup plain yogurt, 2 tbsp tandoori spice mix, 2 minced garlic cloves, 1 tbsp lemon juice, 1 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Stir until smooth.
  2. Step 2: Add 1 lb sliced boneless skinless chicken breasts to the marinade and toss to coat completely. Let marinate for 20 minutes at room temperature.
  3. Step 3: Heat a grill pan over medium-high heat. Grill the chicken strips for 3-4 minutes per side until cooked through and slightly charred.
  4. Step 4: Warm 4 flour tortillas in a dry skillet or microwave for 20 seconds.
  5. Step 5: Assemble each wrap by placing grilled chicken strips, 1/8 medium sliced cucumber, 1 tbsp thinly sliced red onion, and 1 tbsp fresh cilantro leaves onto each tortilla.
  6. Step 6: Drizzle with prepared yogurt sauce and roll up tightly. Serve immediately.

Frequently asked questions

How long does Quick Tandoori-Spiced Grilled Chicken Wraps take to make?

Total time is about 35 minutes (25 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 Grilled 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 plain yogurt from drying out.

Can I substitute ingredients in Quick Tandoori-Spiced Grilled 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 Grilled 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 Grilled 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.

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