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Paneer Tikka Wrap

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Recipe

Panner Tikka Wrap

About Recipe
ENERGY: 320KCAL
CARBS: 26G
PROTEIN: 16G
FAT: 17G
FIBER: 5G

01. ABOUT RECIPES

A Paneer Tikka Wrap is a popular North Indian snack/meal where spicy marinated paneer cubes (cooked as tikka) are wrapped inside a roti, paratha, or rumali roti, along with onions, capsicum, salad, and chutneys. It’s a tasty vegetarian protein-rich alternative to chicken rolls.

02.INGREDIENTS

  • Paneer (firm, low-fat) –80g
  • Capsicum – 20g
  • Onion – 15g
  • Thick curd (hung curd) – 1 tbsp (15g)
  • Ginger garlic paste – ½ tsp
  • Lemon juice – 1 tsp
  • Turmeric – ¼ tsp
  • Red chilli powder – ½ tsp



  • Garam masala – ½ tsp
  • Cumin powder – ¼ tsp
  • Salt – to taste
  • Whole wheat flour – 40g (1 small chapathi)
  • Optional Veggie Add-ons (inside wrap):
  • Cabbage/carrot – 10g
  • Lettuce – 10g

PREPARATION STEPS:-

Protein Source

Paneer provides good vegetarian protein for muscle repair and satiety.

Bone Health

Rich in calcium and phosphorus, supports strong bones and teeth.






Keeps You Fuller

Balanced with protein, carbs, and veggies to reduce cravings.

04. INSTRUCTIONS:

  • Mix curd, spices, ginger-garlic paste, and lemon juice.
  • Add cubed paneer, sliced onions and capsicum. Marinate for at least 20 mins.
  • Grill, air-fry, or pan-sear the marinated paneer and veggies until slightly charred and cooked.
  • Roll out and cook 1 chapathi using 40g whole wheat flour. No oil.
  • On the roti, spread mint chutney.
  • Layer the grilled paneer mix, and top with shredded cabbage/carrot/lettuce.
  • Roll it tight and serve hot

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