Vegan Chicken Tikka Wrap

Savor the bold and vibrant flavors of our Vegan Chicken Tikka Wrap, a plant-based twist on a classic Indian favorite. This quick and easy recipe features marinated and perfectly grilled extra-firm tofu coated in a spiced non-dairy yogurt blend with garam masala, cumin, turmeric, and paprika for an authentic tikka-inspired taste. Nestled in a warm whole wheat tortilla alongside crisp lettuce, juicy tomato, refreshing cucumber, and tangy red onion, this wrap is garnished with a sprinkle of fresh cilantro for a burst of freshness. Ready in just 35 minutes, it’s a healthy, high-protein lunch or dinner option that's packed with flavor and ideal for meal prep or on-the-go dining. Taste the fusion of hearty, smoky, and fresh in every bite of this irresistible vegan recipe.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra firm tofu
• 1 cup plain unsweetened non-dairy yogurt
• 1 teaspoon garam masala
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground coriander
• 1 teaspoon paprika
• 0.25 teaspoon chili powder
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 2 tablespoons olive oil
• 4 pieces whole wheat tortilla
• 4 whole lettuce leaves
• 1 large tomato, sliced
• 0.5 whole cucumber, sliced
• 0.5 whole red onion, thinly sliced
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

Press the tofu to remove excess water. Cut into bite-sized cubes.

Step 2

In a bowl, mix together the non-dairy yogurt, garam masala, cumin, turmeric, coriander, paprika, chili powder, lemon juice, and salt to prepare the marinade.

Step 3

Add the tofu cubes to the marinade, ensuring they are fully coated. Let them marinate for at least 30 minutes to 1 hour in the refrigerator.

Step 4

Preheat a grill pan over medium heat. Add the olive oil.

Step 5

Once hot, add the marinated tofu cubes. Cook for about 5-7 minutes on each side or until the tofu is golden brown and slightly crispy.

Step 6

Warm the whole wheat tortillas in a skillet or microwave for easier rolling and better texture.

Step 7

Place a lettuce leaf in the center of each tortilla.

Step 8

Arrange slices of tomato, cucumber, and red onion on the lettuce.

Step 9

Add grilled tofu on top of the vegetables, then sprinkle with fresh cilantro.

Step 10

Roll the tortilla tightly to enclose the filling, folding in the sides as you go to create a wrap.

Step 11

Secure the wrap with a toothpick if needed, slice in half, and serve immediately.

Nutrition Facts

Serving size	(3693.6g)

Amount per serving	% Daily Value*
Calories	2050.3

Total Fat 95.3g	0%
Saturated Fat 21.0g	0%
Polyunsaturated Fat 4.6g
Cholesterol 0mg	0%
Sodium 3258.9mg	0%
Total Carbohydrate 205.5g	0%
Dietary Fiber 66.8g	0%
Total Sugars 38.3g
Protein 126.4g	0%

Vitamin D 0IU	0%
Calcium 4407.0mg	0%
Iron 51.4mg	0%
Potassium 7217.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.2%

Protein: 23.1%

Carbs: 37.6%