High-Protein Paneer Wrap
Crumbled paneer seared with smoky tikka spices, folded into a warm whole-wheat wrap with crunchy peppers and a cool yogurt drizzle.
Nutrition per serving
Ingredients
- 220 g low-fat paneer, crumbled
- 100 g low-fat Greek yogurt, divided
- 2 whole-wheat tortillas or large rotis (about 70 g each)
- 1 medium onion, thinly sliced
- 1 medium bell pepper, thinly sliced
- 1 tbsp tikka masala spice mix
- 1/2 tsp Kashmiri red chili powder
- 1/2 tsp ground cumin
- 1 tbsp lemon juice
- 2 tsp olive oil
- 50 g shredded lettuce
- 1 medium tomato, sliced
- 1/4 tsp salt, or to taste
- 2 tbsp fresh coriander, chopped
- 1/4 tsp chaat masala (optional)
Instructions
Mix 60 g yogurt with the tikka masala, chili powder, cumin, lemon juice, and salt. Fold in the crumbled paneer and let it sit for 10 minutes.
Heat 1 tsp olive oil in a non-stick pan over medium-high heat. Add the onion and bell pepper and sear for 2–3 minutes until lightly charred but crunchy.
Push the vegetables aside, add the remaining 1 tsp oil, and tip in the marinated paneer. Sear for 4–5 minutes, turning, until golden spots appear.
Whisk the remaining 40 g yogurt with the chaat masala and a pinch of salt to make the wrap sauce.
Warm the tortillas directly over a gas flame or in a dry pan for 20–30 seconds per side until soft and pliable.
Spread a spoonful of yogurt sauce down the center of each tortilla. Layer with lettuce, tomato, the seared paneer, and the charred vegetables.
Sprinkle with fresh coriander, fold in the sides, and roll up tightly. Serve immediately, seam-side down.
Crumbled paneer seared with smoky tikka spices, folded into a warm whole-wheat wrap with crunchy peppers and a cool yogurt drizzle. 30g of protein in a handheld lunch that is built for muscle gain, not the deep fryer.
