Nutrition per serve

Kcal: 385 Fat: 14g Saturates: 2g Protein: 16g Carbs: 45g Sugars: 14g Fibre: 4g Salt: 1g Iron: 1mg Calcium: 62mg 


Chicken Tikka Masala Wrap

This recipe has been reviewed and approved by Everyday Nutrition Founder and Accredited Practising Dietitian, Joanna Baker.

Prep time: 10 mins, Cook time: 5 mins, Total time: 15 mins


3 x 40g Gluten Free Low FODMAP wraps

130g/Half a jar Slightly Different Tikka Masala Sauce

100g Cooked chicken

75g M/W White rice

1 Tbsp Garlic infused oil.

12g Mango chutney, (check ingredients for onion or garlic!)

2g Fresh Coriander

12 Small lettuce leaves, (Herb lettuce is best for extra flavour)

10-15g Mayonnaise, (to stick wraps when folding)


30g Mini poppadum's, (check ingredients for lentil or beanflour)


150g White grapes

45g Blueberries


Shred the cooked chicken into small pieces, (it will spread easier once in the wrap)

Pour the oil into a frying pan and heat. Add the shredded chicken and Tikka Sauce. Simmer until warmed through.

Once cooked place in a bowl and leave to cool.

Follow the cooking instructions on the back of the rice packet. Once cooked empty into a bowl and leave to cool.

Chop the coriander finely. 

Weigh rice.

Mix in the Tikka, cooled rice and chopped coriander.

Place the wraps on a board and evenly spread the mayonnaise around the outside of each wrap, (this will help to seal the rolled wrap)

Spread the mango chutney evenly down the centre of each wrap.

Place the 3-4 lettuce leaves over the top of the chutney.

Divide and place the Chicken Tikka mixture on top of the lettuce leaves.

Turn the filled wrap 45 degrees so that the mixture is at horizontal.

Place each hand under the wrap slightly and slowly lift and roll the closest part of the wrap away from you sealing the rolled wrap with the mayonnaise already on it.

Divide the poppadum's and fruit evenly and serve.


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