Chicken Kathi Roll
Lunch • India
How to Make Chicken Kathi Roll (Traditional & Healthy Version)
Chicken Kathi Roll is an iconic Indian street food that originated in the bustling lanes of Kolkata. Traditionally, these rolls combine succulent spiced chicken wrapped in a soft whole wheat paratha, garnished with tangy onions and fresh chutney. The dish is a harmonious blend of flavors and textures – spicy, tangy, and slightly smoky from the tawa (griddle) roasting. Kathi Rolls have evolved as a versatile lunch option, especially during festivals like Holi and Durga Puja, when quick, tasty meals are in demand. This healthy version of Chicken Kathi Roll uses minimal oil and incorporates whole wheat atta for the wrap, making it a wholesome and fulfilling meal. Enjoyed across India, it's perfect for lunchboxes or as a quick lunch, providing a burst of traditional Indian spices and nutrition in every bite. The roll’s popularity has led to many regional adaptations, but the classic Kolkata style remains a favorite for its balanced taste and ease of preparation.
Ingredients(for 1 full roll per serving)
- 1 cup Whole wheat atta (for the paratha)
- 200 grams Boneless chicken breast (cut into strips)
- 1 medium Onion (finely sliced (pyaz))
- 1 small Capsicum (thinly sliced (shimla mirch))
- 1/4 cup Thick curd (dahi, for marination)
- 1 tablespoon Ginger garlic paste (adrak-lasoon ka paste)
- 1 tablespoon Lemon juice (nimbu ras)
- 1/2 teaspoon Red chili powder (lal mirch powder)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Coriander powder (dhaniya powder)
- 1/2 teaspoon Cumin powder (jeera powder)
- to taste Salt (namak)
- 1 tablespoon Mustard oil (sarson ka tel, divided use)
- 2 tablespoons Green chutney (fresh coriander-mint) - optional
Instructions
- 1
In a bowl, marinate the chicken with curd, ginger garlic paste, lemon juice, red chili powder, turmeric, coriander, cumin, and salt. Let it rest for at least 10 minutes.
10 minutes
Marinate in the fridge for deeper flavor.
- 2
In another bowl, knead the atta with water and a pinch of salt to make a soft dough. Cover and rest for 10 minutes.
10 minutes
Use lukewarm water for softer parathas.
- 3
Heat half the mustard oil on a tawa. Sauté onions and capsicum for 2-3 minutes until slightly soft. Remove and keep aside.
5 minutes
Don't overcook; veggies should stay crunchy.
- 4
In the same tawa, add remaining oil and cook the marinated chicken on medium heat until cooked through and slightly charred, about 8-10 minutes.
10 minutes
Stir occasionally for even cooking and juicy chicken.
Why This Dish is Healthy
This healthy Chicken Kathi Roll uses minimal oil, whole wheat atta for the wrap, and lean chicken breast, making it low in saturated fat and high in protein. Including fresh vegetables increases fiber and micronutrient content, supporting weight loss, muscle building, and overall wellness. It's a wholesome, portion-controlled meal ideal for calorie tracking.
Chicken Kathi Roll is a balanced dish, offering lean protein from chicken, complex carbs from whole wheat atta, and dietary fiber from capsicum and onions. The use of dahi (curd) boosts probiotics and calcium. Mustard oil adds healthy fats and omega-3s. This roll provides B vitamins, vitamin C, and iron, making it a nutrient-rich meal suitable for a healthy Indian lunch.
Pro Tips
- 💡Tip 1: Marinate the chicken in advance for deeper flavor.
- 💡Tip 2: Slightly char the paratha for a smoky aroma.
- 💡Tip 3: Add a dash of chaat masala before rolling for extra zing.
Storage & Serving
Store assembled rolls in an airtight container in the refrigerator for up to 24 hours. Reheat on a tawa to restore freshness before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 410.0 kcal |
