Hey there, food lovers! Are you ready to try a dish that’s as delicious as it is healthy? Let me introduce you to these amazing High Protein Tikka Rolls! Packed with juicy chicken tikka, creamy yoghurt mint sauce, and wrapped in a soft, garlicky flatbread, this recipe is perfect for anyone looking for a protein-packed meal that doesn’t compromise on flavor. Whether you’re making it for a family meal or meal prepping for the week, these rolls will be a hit with everyone!
Method in Detail
1. Marinate the Chicken
To start, grab a large mixing bowl and combine the diced skinless chicken breast with 125g of low-fat Greek yoghurt. Add the turmeric, cumin powder, coriander powder, chilli powder, and salt to the bowl. Also, squeeze in 1 tablespoon of lemon juice, add 1 tablespoon of tomato paste, and finish with a drop of red food coloring for that signature tikka color.
Stir everything together until the chicken is fully coated in the marinade. Once mixed, cover the bowl and set it aside, allowing the chicken to marinate for at least 15 minutes. If you have more time, letting it marinate for longer will help the flavors soak in even deeper, so feel free to let it sit for up to an hour.
2. Prepare the Yoghurt Mint Sauce
Next, grab your blender and add the 240g of low-fat yoghurt, mint leaves, garlic cloves, cumin powder, green chilli, and salt. Blend everything together until it’s smooth and creamy. You should have a fragrant, fresh mint sauce that perfectly complements the spiced chicken. Set this aside, as you’ll be drizzling it over your tikka rolls later on. The yoghurt mint sauce brings a cool contrast to the warm, spicy chicken and adds a creamy texture to every bite.
3. Make the Garlic Flatbread
Now, it’s time to make the flatbread! In a separate mixing bowl, combine the 180g of self-raising flour with 225g of low-fat yoghurt. Stir the mixture together, adding more flour as necessary until you have a soft but not sticky dough. If your dough becomes too sticky at any point, slowly add more flour a little at a time. Once you’ve got a smooth dough, divide it into three equal portions and roll each portion into a ball.
Next, use a rolling pin to roll each dough ball into a flat circle, about 6 inches wide. Heat a non-stick skillet or grill pan over medium heat, and cook each flatbread for 2-3 minutes on each side, or until golden brown and puffed up. The flatbread should have a soft, slightly chewy texture with a beautiful golden crust. Once cooked, remove them from the skillet and set them aside to cool slightly.
4. Cook the Chicken Tikka
While the flatbreads are cooking, you can begin to cook the marinated chicken. In the same skillet or grill pan, heat a small amount of oil or spray with cooking spray over medium-high heat. Once the pan is hot, add the marinated chicken and spread it out into a single layer. Cook the chicken for about 7-10 minutes, stirring occasionally, until it is fully cooked through and has developed a nice, golden-brown color.
The chicken should be tender, juicy, and packed with all the wonderful flavors from the marinade. Ensure that the chicken is cooked through and has no pink spots left. When done, remove from heat.
5. Assemble the Tikka Rolls
Finally, it’s time to assemble your delicious tikka rolls! Start by placing one of your freshly made garlic flatbreads on a plate. Spoon a generous portion of the chicken tikka onto the center of the flatbread, making sure to spread it evenly. Drizzle the homemade yoghurt mint sauce over the chicken, adding as much or as little as you prefer.
Once everything is nicely packed in the flatbread, carefully roll it up, folding in the sides to create a neat wrap. Slice the roll in half, and you’re ready to serve! The combination of the warm, spiced chicken with the cool, creamy yoghurt mint sauce wrapped in soft, garlicky flatbread is irresistible.
Necessary Tools
- Mixing bowls
- Skillet or grill pan
- Rolling pin (for flatbread)
- Parchment paper (for rolling dough)
- Blender (for the yoghurt mint sauce)
- Measuring spoons
Non-stick cooking spray or oil (for cooking the flatbread)
High Protein Tikka Rolls: A Flavorful, Healthy Delight!
Cuisine: IndianDifficulty: Easy3
servings14
minutes20
minutes34
minutesIngredients
For the Chicken Tikka Marinade:
600g Diced Skinless Chicken Breast (raw weight)
125g Low Fat Greek Yoghurt (Brand: YoPro Plain)
1 Tsp Salt (NOT 1 Tbsp, typo on the video!)
1 Tsp Turmeric
1 Tsp Cumin Powder
1 Tsp Coriander Powder
1 Tsp Chilli Powder
1 Tbsp Lemon Juice
1 Tbsp Tomato Paste
Drop of Red Food Coloring
For the Yoghurt Mint Sauce (blended):
240g Low Fat Yoghurt
15g Fresh or Dried Mint
3 Garlic Cloves
1 Tsp Cumin Powder
1/2 Green Chilli
1 Tsp Salt
For the Garlic Flatbread (recipe makes 3):
180g Self-Raising Flour (Brand: Vetta Smart Protein Self Raising Flour – OR plain flour mixed with 3 Tsp of baking powder & salt)
225g Low Fat Yoghurt
Garlic Powder
Directions
- Marinate the Chicken:
Start by preparing the chicken tikka marinade. In a large mixing bowl, combine the diced chicken with the low-fat Greek yoghurt, turmeric, cumin powder, coriander powder, chilli powder, salt, lemon juice, tomato paste, and a drop of red food coloring. Stir everything together until the chicken is evenly coated. Let it marinate for at least 15 minutes (or longer if you have the time) - Prepare the Yoghurt Mint Sauce:
In a blender, combine the low-fat yoghurt, mint, garlic cloves, cumin powder, green chilli, and salt. Blend until smooth. Set aside. - Make the Garlic Flatbread:
In a mixing bowl, combine the self-raising flour with the low-fat yoghurt. Gradually add more flour until the dough reaches a workable consistency (it should be soft but not too sticky). If the dough gets too sticky, slowly add a little more flour. Roll the dough into three equal-sized balls. Use a rolling pin to roll each ball into a flat circle. Heat a non-stick skillet or grill pan over medium heat and cook the flatbreads for 2-3 minutes on each side, or until golden brown and puffed up. - Cook the Chicken Tikka:
In a skillet or grill pan, heat a bit of oil or cooking spray over medium-high heat. Add the marinated chicken and cook for 7-10 minutes, stirring occasionally, until the chicken is fully cooked and browned. - Assemble the Tikka Rolls:
Place a warm garlic flatbread on a plate. Add a generous amount of chicken tikka and drizzle with the yoghurt mint sauce. Roll it up and serve!
Notes
- When making the garlic flatbread, keep in mind that the moisture level in different brands of yoghurt can vary. If your dough becomes too sticky, add more flour gradually until it reaches the right consistency.
- When rolling out the flatbread, always use parchment paper or lightly flour the surface to avoid the dough sticking.
- You can skip making the flatbread from scratch if you’re in a hurry,store-bought naan or parathas will work just fine!
Serving Suggestions
These High Protein Tikka Rolls are perfect for a quick dinner, lunch, or even a snack. Serve them with a side of crispy salad or roasted vegetables to keep the meal balanced and refreshing. You could also pair them with a cool cucumber raita or a simple tomato and onion salad for an extra burst of freshness.
Fun Fact
Did you know that Greek yoghurt is a great source of protein and calcium? It not only helps with bone health but also aids in muscle recovery—making it the perfect addition to a high-protein meal like these tikka rolls!
Conclusion
There you have it! These High Protein Tikka Rolls are not only delicious but also packed with protein to fuel your day. Whether you’re feeding the whole family or prepping meals for the week, this recipe is sure to become a favorite. Try it today and let me know what you think in the comments below! Enjoy your healthy, flavorful meal!
