Tandoori Chicken Wraps with Tzatziki and Arugula
Quick and flavorful Tandoori Chicken Wraps with Tzatziki—perfect for any meal. Easy recipe with rich spices and creamy sauce.
Ingredients
Tandoori spices
- ½ teaspoon ground black pepper
- 2 tablespoons cumin seeds
- 1 tablespoon coriander seeds
- 3 cloves
- 2 tablespoons paprika powder
- ⅛ teaspoon cayenne pepper ground
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ⅛ teaspoon sea salt
Preparation wraps
- 3 tablespoons yogurt
- 1 pound chicken breast cut into strips
- 3 tablespoons vegetable oil
- 1 onion chopped
- 2 tablespoons Tandoori spice mix
- 1 cup peas
- 4 tortilla wraps
- 2 cups arugula
- 4 tablespoons Tzatziki
Ingredients you need per step are listed below the step in Italic
Instructions
Tandoori Spice Mix:
- Put all the spices in a blender or spice grinder. Mix until you get a fine powder.½ teaspoon ground black pepper, 2 tablespoons cumin seeds, 1 tablespoon coriander seeds, 3 cloves, 2 tablespoons paprika powder, ⅛ teaspoon cayenne pepper ground, ¼ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, ⅛ teaspoon sea salt
- Use two tablespoons for this recipe. Keep the rest in a jar for next time.
Preparation wraps
- In a bowl, mix the yogurt with two tablespoons of the spice mix. Add the chicken strips. Mix well. Let it sit in the fridge for 30 minutes.3 tablespoons yogurt, 1 pound chicken breast, 2 tablespoons Tandoori spice mix
- Heat the oil in a pan. Add the onion and cook for 3 minutes until soft.3 tablespoons vegetable oil, 1 onion
- Add the chicken and cook for 5 minutes on high heat.
- Add the peas and ¼ cup of water. Cover the pan and let it simmer for 10 minutes.1 cup peas
- Heat the tortilla wraps in a dry pan until warm and soft.4 tortilla wraps
- Put the chicken on each wrap, add arugula, and a spoon of tzatziki.2 cups arugula, 4 tablespoons Tzatziki
- Roll the wraps and serve right away.
NOTES
1. Can I eat the wraps cold?
Yes! Let the chicken cool down, pack the wraps, and take them with you. Keep the tzatziki in a separate container for freshness.
2. Are these wraps a good choice for kids?
Yes, kids like them too. Just skip the cayenne pepper if they don’t like spicy food.
3. Can I use store-bought tandoori spice mix?
Of course! A ready-made mix works fine. But making your own gives you more control over the taste.
4. No chicken? No problem.
Use paneer, tofu, or chickpeas instead. Just marinate them the same way.
5. Storage Tips
Serving tip: Make the wraps just before eating. That way, the arugula stays fresh, and the wraps don’t get soggy.
- Refrigerator: Keep the cooked chicken in a closed container for up to 2 days. Store tzatziki and wraps separately.
- Freezer: You can freeze the chicken mix for up to 1 month. Let it thaw in the fridge before using.
- Reheat: Warm it in the microwave or oven before serving.
Nutrition
Calories: 398kcal | Carbohydrates: 27g | Protein: 30g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 77mg | Sodium: 443mg | Fiber: 4g | Sugar: 6g | Vitamin A: 630IU | Vitamin C: 20mg | Iron: 3mg
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