
Lighter Chicken Tikka Kebab Recipe
Lighter Chicken Tikka Kebab Recipe
Rated 5.0 stars by 1 users
Category
Calorie Counted
Cuisine
Indian
Servings
4
Prep Time
10 minutes
Cook Time
15 minutes
Calories
471
Now I know some of you may not appreciate a ‘lighter’ or ‘healthier’ recipe because what I may deem as healthier, you may deem as unhealthier.
I’ve put a fair amount of weight on in 2023 (haven’t we all though) so I am using the month of January to try and craft some less calorie dense meals whilst still trying to relieve my takeaway cravings.
This kebab is packed full of protein too – containing around 65g per kebab. Superb if, like me, you’re counting calories whilst trying to hit a protein goal.
The macros for 1 kebab are:
- 21.8g carbs
- 8g fat
- 65g protein
- 433 kcal
The kebab is also on My Fitness Pal if you are tracking your food. Simply search Matt Cooper Bites – Lighter Chicken Tikka Kebab.
The macros for a portion of the mint and coriander dip are:
- 5.8g carbs
- 0.4g fat
- 3.1g protein
- 38 kcal
The dip is also on My Fitness Pal if you are tracking your food. Simply search Matt Cooper Bites – Lighter Mint & Coriander Dip.
Key Points
- The tikka spice blend needed for this recipe is available on our store here
- Leave your chicken to marinade as long as possible up to 24 hours. Trust the process!
- I have used the Deli Kitchen low carb wraps for this as they are the best on calories but you can use whatever you may wish – they are quite grainy. The Weight Watchers wraps are also suitable for calories if you don’t like grainy wraps.
- Charring the wrap on the gas hob will provide a more authentic ‘naan’ taste.A squirt of mayonaise in the kebab also works too!
Matt Cooper Bites
Ingredients
-
4 tbsp Matt Cooper Bites Tikka Spice Blend
- 4 tbsp fat-free greek yoghurt fat free natural yoghurt is a suitable substitute
-
0.5 tsp red food colouring
- 3 tbsp water
-
800g chicken breasts chopped into chunks
- 4 Deli Kitchen low-carb wraps You can use whatever wraps you like but these are the best on calories
- 70 g lettuce shredded or chopped
- 60 g red onion sliced
- 10 g fresh coriander optional garnish
- 120 g fat free natural yoghurt
- 4 tsp natural granulated sweetener
- 1 tsp garlic powder
- 0.5 tsp chilli power
- 1 tsp salt
-
15 g mint sauce - don't use mint jelly
- 10 g fresh coriander chopped
Lighter mint and coriander dip
Directions
Chicken Tikka
Mix the Tikka spice blend with the yoghurt into a bowl
Add the red food colouring mixed with water and mix
Add the chopped chicken breast
Mix well, cover and leave in the fridge for at least 2 hours but for best results, overnight.
When ready to cook the tikka you can either air-fry for 12-14 minutes on 200 ℃ or alternatively you can skewer the chicken and cook under the grill on a high heat until the chicken has a slight char. You don’t have to use the fancy kebab sticks. Truth be told, they aren’t great!
Lighter mint and coriander dip
Mix the ingredients together
Assembling the kebab
This step is optional but I like to char my wraps so it feels a bit more like a naan. If you have a gas hob, turn on one of the rings and place the wrap on top.
Turn every 10 seconds until desired char is achieved. Microwave for 30 seconds so the wrap remains soft.
Add the salad to the wrap and some of the mint and coriander dip.
Then the cooked chicken tikka.
Drizzle more of the dip over the kebab and serve.
Nutrition
Nutrition
- Nutrition Serving Size
- 1 kebab
- per serving
- Calories
- 471
- Carbs
- 28 grams
- Protein
- 68 grams
- Fat
- 8 grams



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