Egg Whites And Smoked Chicken In Wrap
A high-protein, guilt-free wrap loaded with fluffy scrambled egg whites, smoky shredded chicken, and crunchy fresh vegetables. This Indian-style frankie comes together in 25 minutes and makes a satisfying lunch or light dinner that keeps you full for hours.
For 4 servings
- prep · ~5 min
Knead the roti dough.
In a large mixing bowl, combine atta and water gradually. Knead for 5 minutes to a soft, smooth dough. Cover with a damp cloth and set aside.
TIPThe dough should be soft but not sticky — add water a tablespoon at a time. - prep · ~10 min
Marinate the chicken strips.
1.In a small bowl, mix yogurt, ginger, garlic, green chili, lemon juice, liquid smoke, cumin powder, and salt.2.Add chicken strips, coat well, and let rest for 10 minutes.TIPDon't skip the rest — it lets the smoky flavor penetrate the chicken. - grill · ~10 min
Grill the smoked chicken.
1.Heat a grill pan over medium-high heat until smoking hot.2.Cook marinated chicken strips in a single layer for 4-5 minutes per side until charred and cooked through.3.Remove from heat and shred the chicken using two forks.TIPGet a good char on the edges for that authentic smoky flavor — don't crowd the pan. - saute · ~3 min
Scramble the egg whites.
1.Heat 1 tsp oil in a non-stick pan over medium heat.2.Pour in egg whites and let set for 30 seconds, then gently scramble until soft and fluffy.3.Remove from heat immediately — they'll continue cooking off the heat.TIPKeep the scrambled egg whites soft and slightly moist — they'll dry out if overcooked. - prep · ~2 min
Make the green chutney.
1.In a blender, combine mint leaves, coriander leaves, green chili, ginger, garlic, lemon juice, chaat masala, and a pinch of salt.2.Blend to a smooth paste, adding a splash of water only if needed. - fry · ~8 min
Roll out and cook the rotis.
1.Divide dough into 4 equal balls. Dust with flour and roll each into a thin 8-inch round.2.Heat a tawa over medium-high heat. Cook each roti for 30 seconds per side until light brown spots appear.3.Brush lightly with remaining 1 tsp oil and cook 15 seconds more on each side.TIPRotis should be soft and pliable — don't overcook them or they'll crack when rolled. - assemble · ~3 min
Assemble the wraps.
1.Lay one warm roti flat. Spread 1 tbsp green chutney down the center.2.Add a portion of scrambled egg whites, then top with shredded smoked chicken.3.Add sliced onion and bell pepper. Sprinkle with black pepper and a squeeze of lemon juice.TIPDon't overfill — leave 2 inches at the bottom to fold and prevent leaking. - assemble · ~1 min
Roll and seal the wraps.
Fold the bottom edge up, then roll tightly from one side to the other like a frankie. Place seam-side down on the hot tawa for 30 seconds to seal.
- serve
Serve immediately with extra green chutney on the side.
What to keep in mind.
8 tips from the recipe — small details that make a real difference to the final dish.
- 1Knead the atta dough until very smooth—at least 5 minutes—so the rotis are pliable and won't crack when rolled.
- 2Marinate the chicken for the full 10 minutes so the liquid smoke and yogurt penetrate deeply for a real smokey taste.
- 3Grill the chicken strips in a single layer over high heat to get a good char; overcrowding steams them instead.
- 4Scramble the egg whites only until just set and still moist—they will overcook quickly and turn rubbery.
- 5Roll the rotis evenly thin (about 8 inches) for a balanced wrap that holds all the filling without tearing.
- 6Spread the green chutney in a line down the center, not all over, so the wrap stays tight and flavors layer neatly.
- 7Place the assembled wrap seam-side down on the hot tawa for 30 seconds to seal it shut—this prevents unrolling.
- 8These wraps are best served immediately; if storing, wrap tightly in foil and reheat on a dry tawa for 2 minutes.
Adapt it for your goals.
Vegetarian
Omit the chicken and replace with grilled paneer or smoky grilled mushrooms. The yogurt marinade and liquid smoke work beautifully on paneer for a similar charred, savory bite.
low carbLow-carb
Swap the atta roti for large lettuce leaves or low-carb tortillas. Keep all other fillings same; the crunchy vegetables and smoked chicken still shine.
extra spicyExtra-spicy
Add 1-2 finely chopped bird's eye chilies to the green chutney and sprinkle red chili flakes over the finished wrap. Great for heat seekers who want an extra kick.
dairy freeDairy-free
Replace yogurt in the marinade with 2 tablespoons of coconut yogurt or a splash of lemon juice + olive oil. Skip the yogurt drizzle and use a tahini-based chutney instead.
Why this is on our healthy list.
High in Lean Protein
Chicken breast and egg whites deliver a substantial dose of protein with very little fat, supporting muscle repair and keeping you full for hours.
Rich in Fiber from Whole Wheat
Atta (whole wheat flour) rotis provide dietary fiber that aids digestion and helps maintain stable blood sugar levels.
Packed with Antioxidants
Fresh mint, coriander, bell peppers, and onions contribute antioxidants like vitamin C and quercetin, which support immune function.
Low in Added Fats
Minimal oil is used—just a brush on the rotis and a teaspoon for scrambling—making this a lighter take on a classic Indian wrap.
Frequently asked questions
Yes, you can beat 4 whole eggs instead of 8 whites, but the wrap will be richer and higher in fat. The texture will be less fluffy and more custard-like.
