Chicken Tikka Roll
Lunch • India
How to Make Chicken Tikka Roll (Traditional & Healthy Version)
Chicken Tikka Roll is a popular Indian street food that beautifully blends tender, spiced chicken tikka with crisp veggies, wrapped in a soft atta (whole wheat) roti. Originating from the vibrant food stalls of North India, especially Delhi and Punjab, this dish is loved for its convenience and bold flavors. The roll is a fusion of the classic chicken tikka — marinated in yogurt and robust spices like garam masala and kasuri methi — and the wholesome goodness of a roti, making it a sought-after lunch option for busy urbanites and food enthusiasts alike. Perfect for lunch, Chicken Tikka Roll is commonly served during festivals like Holi and Diwali, when families seek flavorful, easy-to-eat meals. Its growing popularity has sparked regional variations, such as Kolkata’s kathi roll, but the Delhi-style tikka roll remains a favorite. The roll combines succulent, smoky chicken, crunchy onions, and fresh coriander, offering a satisfying bite that’s both hearty and nutritious. It’s a wonderful choice for calorie-conscious eaters, as the use of atta and lean chicken makes it lighter compared to traditional naan-based wraps. Whether enjoyed at roadside stalls or crafted at home, this roll captures the essence of Indian lunch culture — quick, tasty, and authentic.
Ingredients(for 1 large roll per person)
- 200 grams Chicken breast (boneless) (murga)
- 1 cup Whole wheat flour (atta) (for roti)
- 1/4 cup Curd (low-fat yogurt) (dahi)
- 1 medium Onion (finely sliced)
- 1/2 Capsicum (green bell pepper) (thinly sliced)
- 1 small Tomato (finely chopped)
- 1 tablespoon Ginger garlic paste (adrak-lahsun paste)
- 1 teaspoon Garam masala (aromatic spice blend)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1/2 teaspoon Kasuri methi (dried fenugreek) (for authentic flavor)
- 1 tablespoon Lemon juice (nimbu ras)
- 2 tablespoons Fresh coriander leaves (hara dhania, chopped)
- as needed Salt (namak)
- 1 tablespoon Oil (mustard or refined) (for grilling)
Instructions
- 1
Mix dahi, ginger garlic paste, garam masala, lal mirch, kasuri methi, nimbu ras, and namak in a bowl. Add chicken pieces and marinate for at least 15 minutes.
15 minutes
Marinate longer for deeper flavor.
- 2
Knead atta with water and a pinch of salt to form a soft dough. Let it rest for 5 minutes.
5 minutes
Resting dough improves softness.
- 3
Heat a tawa. Roll out the dough into thin rotis and cook each side until golden brown. Set aside.
10 minutes
Use minimal oil for healthier rotis.
- 4
Heat oil in a pan. Grill marinated chicken until cooked and slightly charred. Stir occasionally.
8 minutes
Don't overcrowd the pan for even cooking.
Why This Dish is Healthy
This recipe uses whole wheat flour instead of refined maida, increasing fiber and nutrient density. Grilled chicken offers high protein without excess fat, supporting muscle health and weight loss. The inclusion of fresh vegetables and minimal oil keeps the roll light and digestive-friendly. It’s perfect for those seeking healthy Indian lunch options without sacrificing authentic taste.
Chicken Tikka Roll provides a balanced mix of lean protein from chicken, complex carbs from atta, and dietary fiber from fresh vegetables. Chicken is rich in B vitamins and essential minerals like phosphorus and selenium. Atta adds iron and magnesium, while veggies boost vitamin C and antioxidants. Using low-fat dahi reduces saturated fat, making this roll nutritious and suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Marinate chicken overnight for maximum flavor.
- 💡Tip 2: Use fresh atta for softer rotis.
- 💡Tip 3: Add a mint chutney layer for extra zing.
Storage & Serving
Store leftover chicken tikka filling in an airtight container in the refrigerator for up to 2 days. Rotis can be wrapped and refrigerated. Assemble rolls just before eating to maintain freshness and texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 390.0 kcal |
