Chicken Tikka Masala Burritos
Get ready to spice up your meal prep with these mouthwatering Chicken Tikka Masala Burritos! Packed with tender, marinated chicken, creamy yogurt, and a zesty blend of spices, these high-protein delights are as satisfying as they are healthy. Wrap them up for a quick lunch or dinner that’s bursting with flavor and low in calories—your taste buds will thank you!
Prep
15
min
Cook
30
min
Serves
11
people
Level
intermediate
📝 Ingredients
Serves 11🥬Fresh Produce(7)
- Chopped Chives/cilantrooptional
- 2 tablespoons minced garlic (30 ml)
- 2 tablespoons ginger paste (30 ml)
- Juice of 2 lemons
- Juice of 1 lemon
- 2 onions, chopped
- 150ml water (5.07 fl oz)
🥩Meat & Seafood(2)
- 350g Chicken bone broth (0.77 lbs)
- 48oz chicken breast (1.36 kg)
🥛Dairy & Eggs(6)
- 30g butter (2.1 tbsp)
- 15g butter (1.05 tbsp)
- 200g low fat Greek yogurt (7.06 oz)
- 600g low fat greek yogurt (21.2 oz)
- 80ml milk (2.7 fl oz)
- 240g yogurt (8.47 oz)
🫙Pantry Staples(4)
- 200g basmati rice (7.06 oz)
- 11 burrito tortillas
- 15g honey (0.53 oz)
- 4 tablespoons tomato paste (60 ml)
🧂Spices & Seasonings(7)
- 1 tsp cayenne (5 ml)
- 1 tablespoon coriander (15 ml)
- 2 tablespoons cumin (30 ml)
- 1 tablespoon garam masala (15 ml)
- 3 tablespoons smoked paprika (45 ml)
- 2 tablespoons salt (30 ml)
- 1 tsp turmeric (5 ml)
📦Other(1)
- 14.5oz can tomatoes (411 g)
👨🍳 Instructions
- 1
For the marinade, add yogurt, garlic, ginger, lemon juice, and half of the spice mix to the chicken breast and marinate for at least a couple of hours.
- 2
For the sauce, cook onions over high heat until translucent, then add garlic and ginger and sauté for 3-4 minutes.
- 3
Add tomato paste and the remaining spice mix, and simmer for 1 minute.
- 4
Add canned tomatoes, water, and chopped cilantro, and simmer for 10-15 minutes, then blend until completely smooth.
- 5
Mix in Greek yogurt, butter, and salt to taste into the blended sauce and keep on low simmer.
- 6
Grill or broil the chicken until charred, about 10 minutes, then dice and add to the sauce, cover, and simmer for 15-20 minutes.
- 7
Cook basmati rice in chicken bone broth for extra protein and flavor.
- 8
Assemble burritos by mixing the chicken tikka masala with cooked rice and dividing into 11 equal portions.
- 9
For the yogurt sauce, mix Greek yogurt, lemon juice, milk, and honey together, and serve with burritos.
💡 Pro Tips
- ✓Marinate chicken for 4-24 hours in yogurt with 1% salt by weight - the lactic acid breaks down proteins while salt penetrates muscle fibers for maximum flavor absorption.timing4-24 hours, 1% salt by weight
- ✓Cook onions at exactly medium-high heat (around 300-350°F pan surface) to achieve translucency without browning - this preserves their sweet flavor base for the sauce.technique300-350°F
- ✓Bloom tomato paste and spices for exactly 1 minute to activate fat-soluble compounds and eliminate raw paste taste without burning the aromatics.timing1 minute
- ✓Use a 2:1 ratio of rice to chicken tikka masala in each burrito portion to prevent sogginess while maintaining structural integrity when wrapped.technique2:1 ratio
- ✓Temper Greek yogurt by whisking in 2-3 tablespoons of hot sauce first before adding the rest - this prevents curdling from temperature shock.technique2-3 tablespoons
Share this recipe
Prep
15
min
Cook
30
min
Serves
11
people
Level
intermediate
Share this recipe
Chicken Tikka Masala Burritos
Get ready to spice up your meal prep with these mouthwatering Chicken Tikka Masala Burritos! Packed with tender, marinated chicken, creamy yogurt, and a zesty blend of spices, these high-protein delights are as satisfying as they are healthy. Wrap them up for a quick lunch or dinner that’s bursting with flavor and low in calories—your taste buds will thank you!
📝 Ingredients
Serves 11🥬Fresh Produce(7)
- Chopped Chives/cilantrooptional
- 2 tablespoons minced garlic (30 ml)
- 2 tablespoons ginger paste (30 ml)
- Juice of 2 lemons
- Juice of 1 lemon
- 2 onions, chopped
- 150ml water (5.07 fl oz)
🥩Meat & Seafood(2)
- 350g Chicken bone broth (0.77 lbs)
- 48oz chicken breast (1.36 kg)
🥛Dairy & Eggs(6)
- 30g butter (2.1 tbsp)
- 15g butter (1.05 tbsp)
- 200g low fat Greek yogurt (7.06 oz)
- 600g low fat greek yogurt (21.2 oz)
- 80ml milk (2.7 fl oz)
- 240g yogurt (8.47 oz)
🫙Pantry Staples(4)
- 200g basmati rice (7.06 oz)
- 11 burrito tortillas
- 15g honey (0.53 oz)
- 4 tablespoons tomato paste (60 ml)
🧂Spices & Seasonings(7)
- 1 tsp cayenne (5 ml)
- 1 tablespoon coriander (15 ml)
- 2 tablespoons cumin (30 ml)
- 1 tablespoon garam masala (15 ml)
- 3 tablespoons smoked paprika (45 ml)
- 2 tablespoons salt (30 ml)
- 1 tsp turmeric (5 ml)
📦Other(1)
- 14.5oz can tomatoes (411 g)
👨🍳 Instructions
- 1
For the marinade, add yogurt, garlic, ginger, lemon juice, and half of the spice mix to the chicken breast and marinate for at least a couple of hours.
- 2
For the sauce, cook onions over high heat until translucent, then add garlic and ginger and sauté for 3-4 minutes.
- 3
Add tomato paste and the remaining spice mix, and simmer for 1 minute.
- 4
Add canned tomatoes, water, and chopped cilantro, and simmer for 10-15 minutes, then blend until completely smooth.
- 5
Mix in Greek yogurt, butter, and salt to taste into the blended sauce and keep on low simmer.
- 6
Grill or broil the chicken until charred, about 10 minutes, then dice and add to the sauce, cover, and simmer for 15-20 minutes.
- 7
Cook basmati rice in chicken bone broth for extra protein and flavor.
- 8
Assemble burritos by mixing the chicken tikka masala with cooked rice and dividing into 11 equal portions.
- 9
For the yogurt sauce, mix Greek yogurt, lemon juice, milk, and honey together, and serve with burritos.
💡 Pro Tips
- ✓Marinate chicken for 4-24 hours in yogurt with 1% salt by weight - the lactic acid breaks down proteins while salt penetrates muscle fibers for maximum flavor absorption.timing4-24 hours, 1% salt by weight
- ✓Cook onions at exactly medium-high heat (around 300-350°F pan surface) to achieve translucency without browning - this preserves their sweet flavor base for the sauce.technique300-350°F
- ✓Bloom tomato paste and spices for exactly 1 minute to activate fat-soluble compounds and eliminate raw paste taste without burning the aromatics.timing1 minute
- ✓Use a 2:1 ratio of rice to chicken tikka masala in each burrito portion to prevent sogginess while maintaining structural integrity when wrapped.technique2:1 ratio
- ✓Temper Greek yogurt by whisking in 2-3 tablespoons of hot sauce first before adding the rest - this prevents curdling from temperature shock.technique2-3 tablespoons