Mediterranean Diet Chicken Tikka Wrap
Elevate your lunch routine with this Mediterranean Diet Chicken Tikka Wrap, a flavorful fusion of Indian spices and fresh Mediterranean ingredients. Tender strips of marinated chicken, infused with a bold blend of cumin, coriander, paprika, and turmeric, are grilled to perfection and nestled in warm whole wheat flatbreads. Layered with crunchy cucumber, sweet cherry tomatoes, zesty red onion, and fragrant herbs like mint and parsley, each wrap is finished with a dollop of tangy Greek yogurt sauce for a creamy, refreshing touch. This healthy, protein-packed recipe is quick to prepare, with just 35 minutes of combined prep and cook time, making it ideal for a busy weeknight dinner or meal prep. Bursting with wholesome, vibrant flavors, these wraps are a delightful way to embrace the Mediterranean diet while enjoying the exotic flair of chicken tikka.
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Recipe Information
Ingredients
- 400 grams chicken breast
- 200 grams Greek yogurt, plain
- 2 tablespoons lemon juice
- 3 units garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon turmeric
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 units whole wheat flatbreads
- 1 unit cucumber, sliced
- 1 unit red onion, thinly sliced
- 150 grams cherry tomatoes, halved
- 0.25 cup fresh mint leaves
- 0.25 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 100 grams baby spinach leaves
Instructions
Slice the chicken breast into thin strips.
In a large bowl, mix together 150 grams plain Greek yogurt, 2 tablespoons lemon juice, minced garlic, ground cumin, coriander, paprika, turmeric, cayenne pepper, salt, and black pepper until well combined.
Add the chicken strips to the marinade, making sure each piece is well coated. Cover and refrigerate for at least 30 minutes, or overnight for best results.
Preheat a grill or grill pan over medium-high heat and lightly grease it with olive oil.
Remove the chicken from the marinade and grill each side for about 5-7 minutes or until fully cooked and nicely charred.
While the chicken cooks, prepare the yogurt sauce by whisking together the remaining 50 grams of Greek yogurt with a tablespoon of lemon juice and a pinch of salt in a small bowl.
Warm the whole wheat flatbreads on the grill for about 1 minute on each side.
To assemble the wrap, lay a flatbread on a plate. Spread a spoonful of yogurt sauce over it, add a few grilled chicken slices, then top with cucumber slices, red onion, cherry tomatoes, mint leaves, parsley, and spinach leaves.
Wrap the flatbread tightly, tucking in the sides as you roll.
Repeat the process for the remaining ingredients. Serve immediately and enjoy your Mediterranean Diet Chicken Tikka Wraps.
Nutrition Facts
Calories |
1874 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 360 mg | 120% | |
| Sodium | 3455 mg | 150% | |
| Total Carbohydrate | 177.2 g | 64% | |
| Dietary Fiber | 32.7 g | 117% | |
| Total Sugars | 30.6 g | ||
| Protein | 178.9 g | 358% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 855 mg | 66% | |
| Iron | 23.7 mg | 132% | |
| Potassium | 4401 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
