Lighter Chicken Tikka Kebab Recipe

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!

Lighter Chicken Tikka Kebab Recipe

5 from 1 vote
Prep Time 10 mins
Cook Time 15 mins
Marinading time 1 d
Servings 4 kebabs
Calories 480 kcal

Ingredients
  

Chicken Tikka

  • 4 tbsp Matt Cooper Bites Tikka Spice Blend available from our store
  • 4 tbsp fat-free greek yoghurt fat free natural yoghurt is a suitable substitute
  • 0.5 tsp red food colouring available from our store
  • 3 tbsp water
  • 4 chicken breasts chopped into chunks

Kebab and fillings

  • 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

Lighter mint and coriander dip

  • 120 g fat free natural yoghurt
  • 4 tsp natural granulated sweetener
  • 1 tsp garlic powder
  • 1 tsp chilli podwer
  • 1 tsp salt
  • 15 g mint sauce don't use mint jelly
  • 10 g fresh coriander chopped

Instructions
 

Chicken tikka

  • Mix the Tikka spice blend with the yoghurt into a bowl
  • Add the red food colouring 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.

Lighter mint and coriander dip

  • Mix all the ingredients listed 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.

5 thoughts on “Lighter Chicken Tikka Kebab Recipe

  1. Ezra says:

    Hi Matt

    Do you have any views on whether it’s best to use Tofu or chicken alternative, or something else when substituting meat out?

    Thanks,

    • Matt Cooper Bites says:

      Tofu is a great alternative – just follow the same steps as you would with the chicken and cook until slightly charred.

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