Vibrant Turmeric Chicken Wraps with Mint Dip

These turmeric chicken wraps feature tender, golden-spiced chicken tucked into soft whole wheat flatbreads, paired with a cooling mint yogurt sauce. The bright, earthy turmeric and warm spices create a fragrant filling, while the yogurt sauce’s creamy tang balances each bite. Crispy lettuce adds crunch, making it a quick, satisfying meal for busy evenings.

Time + Yield

Prep: 15 min (active)

Cook: 15 min (active)

Total: 30 min

Servings: 4 wraps

Active Time: 30 min

Passive Time: None

Ingredients Chicken Marinade:

• 400 g boneless chicken breast, cut into 2 cm cubes [~2 cups]

• 100 g plain yogurt [~½ cup]

• 5 g turmeric powder [1 tsp]

• 5 g cumin powder [1 tsp]

• 3 g red chili powder [½ tsp]

• 5 mL lemon juice [1 tsp]

• 5 g salt [1 tsp]

• 10 mL vegetable oil [2 tsp]

Yogurt Sauce:

• 150 g plain yogurt [~¾ cup]

• 20 g fresh mint leaves, finely chopped [¼ cup]

• 50 g cucumber, grated [¼ cup]

• 2 g salt [½ tsp]

• 2 g roasted cumin powder [½ tsp]

Wrap Assembly:

• 4 whole wheat flatbreads (store-bought or homemade, ~20 cm diameter) [4 medium flatbreads]

• 100 g lettuce, shredded [~2 cups]

• 1 medium red onion (100 g), thinly sliced [~½ cup]

Substitutes:

• Fresh mint unavailable? Use 5 g dried mint (available at major supermarkets like Reliance Fresh).

• Whole wheat flatbread alternative: Whole-wheat tortillas (available at Nature’s Basket or Big Bazaar).

Method

1. Marinate Chicken: In a bowl, mix yogurt, turmeric, cumin, chili powder, lemon juice, salt, and oil. Add chicken cubes, coat evenly. Cover and refrigerate for 10 min (or up to 2 hr for deeper flavor). Smell the earthy turmeric bloom.

2. Prepare Yogurt Sauce: Combine yogurt, mint, cucumber, salt, and roasted cumin in a bowl. Stir until smooth. Taste for balanced tang and spice. Chill until serving. Texture should be creamy, not watery.

3. Cook Chicken: Heat a non-stick skillet over medium heat (180°C/350°F). Add marinated chicken, spreading evenly. Cook 8–10 min, stirring occasionally, until edges are golden and internal temp reaches 74°C/165°F. Oil should sizzle gently.

4. Warm Flatbreads: On a hot tawa (200°C/400°F), warm whole wheat flatbreads 30 sec per side until soft and slightly charred. Stack in a cloth to keep warm.

5. Assemble Wraps: Lay flatbread flat. Add 25 g lettuce, ¼ of the chicken, onion slices, and 2 tbsp yogurt sauce. Roll tightly, tucking ends. Serve immediately or wrap in foil for portability.

Pressure-Cooker Variant: Cook marinated chicken in a pressure cooker with 50 mL water, 1 whistle on medium (5 min). Release pressure, check internal temp (74°C/165°F). Air-Fryer Variant: Air-fry chicken at 180°C/350°F for 10 min, shaking halfway, until golden.

Parallelization Timeline

• While chicken marinates (10 min), grate cucumber, chop mint, and prep yogurt sauce.

• While chicken cooks (8–10 min), warm flatbreads and shred lettuce.

• Assemble wraps as chicken finishes to hit 30-min total.

Substitutions & Swaps

• Veg/Vegan: Swap chicken for 400 g paneer or tofu cubes (same marinade).

• Gluten-Free: Use gluten-free whole wheat flatbreads (available at Nature’s Basket) or lettuce wraps.

• Budget: Replace chicken with 400 g boiled chickpeas (same spices, pan-fry 5 min).

Scaling

• Halve: Use 200 g chicken, 2 flatbreads; cook in a smaller skillet (20 cm).

• Double: Use 800 g chicken, 8 flatbreads; cook in two batches to avoid crowding (same 24 cm skillet). Texture stays juicy if not overcrowded.

Make-Ahead, Storage & Reheat

• Make-Ahead: Marinate chicken up to 24 hr in fridge. Prep yogurt sauce 1 day ahead.

• Storage: Store cooked chicken and yogurt sauce separately in airtight containers (fridge, 3 days; freezer, 1 month).

• Reheat: Microwave chicken (800W, 1–2 min) or reheat in skillet (180°C/350°F, 3 min) to restore juiciness. Crisp flatbreads on tawa (30 sec).

• Safety: Ensure chicken reheats to 74°C/165°F internally.

Troubleshooting

• Split Yogurt Sauce: If watery, strain cucumber before mixing or add 1 tsp yogurt.

• Soggy Wraps: Avoid overfilling with yogurt sauce; serve immediately or wrap in foil.

• Under-Spiced: Taste marinade before cooking; add 1 g extra cumin or chili if needed.

Nutrition per Serving (Estimated via recipe calculator)

• Calories: 320 kcal

• Macros: 25 g protein, 35 g carbs, 10 g fat

• Method: Calculated using Cronometer with standard ingredient values.

Cost per Serving
The ingredients for these vibrant turmeric chicken wraps are budget-friendly, with costs primarily in USD and approximate conversions for global readers:

• Chicken (400 g): $1.20 (~€1.08 EUR, ~₹100 INR)

• Yogurt (250 g): $0.36 (~€0.32 EUR, ~₹30 INR)

• Whole wheat flatbreads (4): $0.24 (~€0.22 EUR, ~₹20 INR)

• Spices, oil, veggies: $0.24 (~€0.22 EUR, ~₹20 INR) (amortized)

• Total: ~$0.52/serving (~€0.47 EUR, ~₹43 INR)

Variations

• Tandoori Tofu Wrap: Swap chicken for tofu, add 5 g tandoori masala to marinade, grill at 200°C/400°F for 12 min.

• Smoky Chipotle Paneer: Use paneer, replace turmeric with 5 g smoked paprika, add 2 g chipotle powder (available at gourmet stores).

• Chana Tikka Wrap: Use chickpeas, marinate with 5 g tikka masala, pan-fry 5 min for crisp edges.

Plating & Garnish Layer lettuce for crunch, drizzle yogurt sauce for creaminess, and top with extra mint leaves for freshness. Add a lemon wedge for a bright, acidic hit. Serve on a wooden board for rustic appeal.

FAQ

• Can I skip yogurt? Yes, use 10 mL lemon juice + 5 mL oil for marinade; yogurt sauce can be replaced with tomato-cucumber salsa.

• Whole-wheat flatbreads vs refined flour flatbreads? Whole-wheat adds nutty flavor and fiber but may be denser; refined is softer.

• No oven? Skillet or air-fryer works perfectly; no oven needed.