Do you often crave flavourful street food but worry about its impact on your health? If so, then chicken kathi rolls can be the perfect snack choice. Made with protein-rich chicken, fresh veggies, and aromatic spices, these chicken kathi rolls recipes strike the ideal balance between taste and wellness. These kathi rolls are an easy-to-prepare, wholesome option that doesn’t compromise flavour. Plus, they can be customised to suit specific dietary needs, from low-carb to gluten-free.
Whether you want a high-protein meal for muscle recovery, a fibrous snack for better digestion, or an antioxidant option for improved immunity, these chicken kathi rolls recipes have you covered. Each kathi roll satisfies you, ensuring you get the nutrients like lean protein, minerals, and healthy fats in every bite.
So why settle for unhealthy choices when you can enjoy a dish that is both satisfying and good for you? To help you get started, this blog lists seven nutritious variations of chicken kathi roll recipes that cater to different wellness goals. So, let’s begin!
Table Of Contents
1. 7 Nutritious Chicken Kathi Rolls Recipes
2. Is Kathi Roll Good For Health?
3. The Final Say
4. FAQs
5. References
7 Nutritious Chicken Kathi Rolls Recipes
Get ready for a flavour explosion with these seven delicious and nutritious Chicken Kathi Roll recipes. We'll show you how to make these healthy Indian snacks using wholesome ingredients like lean protein, fresh vegetables, and flavourful spices, perfect for a quick and satisfying meal. So, let's get cooking!
1. Garlic Parmesan Chicken Kathi Roll
This roll is a delicious blend of garlic's immune-boosting compounds and Parmesan cheese's calcium, protein, and vitamin B12. Chicken, the primary ingredient, provides lean protein that supports muscle growth and repair. Healthy wraps add fibre for better digestion, while garlic adds antioxidants to boost immunity and heart health. However rich and creamy, Parmesan cheese is low in lactose and suitable for those with mild dairy sensitivities.
Ingredients:
- Chicken breast (boneless, cubed) - 200 g
- Garlic (minced) - 2 tsp
- Parmesan cheese (grated) - 3 tbsp
- Greek yoghurt - 2 tbsp
- Olive oil - 1 tbsp
- Whole wheat wraps - 2
- Mixed greens (lettuce, spinach, or kale) - 1 cup
- Lemon juice - 1 tsp
- Salt - to taste
- Black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Marinate the chicken cubes with minced garlic, Greek yoghurt, healthy olive oil, lemon juice, salt, and pepper. Let it sit for 30 minutes.
2. Heat a skillet, add the marinated chicken, and cook until golden brown and tender.
3. Sprinkle grated Parmesan cheese over the chicken and let it melt slightly.
4. Warm the whole wheat wraps on a pan.
5. Layer the wrap with mixed greens and the cooked chicken.
6. Roll tightly and serve warm with a side of Greek yoghurt or hummus.
2. Chipotle Mayo Chicken Kathi Roll
This roll combines the smoky spiciness of chipotle with the creamy goodness of mayonnaise, which perfectly balances flavour and nutrition. The benefits of eating chicken come from its high-quality protein, while chipotle peppers deliver antioxidants and capsaicin for metabolism boosting. These wraps with veggies healthily aid your satiety.
Ingredients:
- Chicken thigh (boneless, cooked, and shredded) - 200 g
- Chipotle mayo - 2 tbsp
- Onion (sliced) - 1 medium
- Bell peppers (thinly sliced) - ½ cup
- Whole wheat wraps - 2
- Fresh coriander leaves - 2 tbsp
- Lime juice - 1 tsp
- Salt and pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Toss shredded chicken with chipotle mayo, lime juice, salt, and pepper. Let the chicken marinate for at least 15 minutes to allow the flavours to meld.
2. Sauté onions and bell peppers in a pan until slightly caramelised.
3. Warm the whole wheat wraps and place the chicken mixture in the centre.
4. Top with sautéed vegetables and fresh coriander leaves.
5. Add a few jalapeño slices or a sprinkle of red chilli flakes for a spicy kick.
6. Roll tightly and serve warm with a yoghurt-based raita.
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3. Teriyaki Grilled Egg Chicken Kathi Roll
This kathi roll with chicken and eggs ensures high-quality protein for muscle repair and body strength. Eggs also provide choline, which supports brain health, while the teriyaki sauce adds a savoury sweetness with minimal added fats. The kathi roll promotes healthy digestion by including fibrous cabbage and carrots, plus it gives vitamins A & K for improved immunity and bone health. Having these ensures a slower release of energy.
Ingredients:
- Chicken breast (thinly sliced) - 200 g
- Eggs (organic or free-range) - 2
- Teriyaki sauce (low-sodium) - 2 tbsp
- Cabbage (shredded) - ½ cup
- Carrot (julienned) - ½ cup
- Whole wheat wraps (or multigrain wraps) - 2
- Sesame seeds (toasted) - 1 tsp
- Olive oil (or avocado oil) - 1 tbsp
- Salt - to taste
- Black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Marinate chicken slices in the low-sodium teriyaki sauce for 20 minutes to infuse flavour.
2. Heat a grill pan, lightly brush with olive oil, and properly cook the chicken until golden brown and slightly charred. Set aside.
3. In a separate pan, scramble eggs with a pinch of salt plus toasted sesame seeds for added crunch and nutty flavour.
4. Lightly sauté the cabbage and carrots in olive oil to soften them while retaining their crunch and nutrients—season with black pepper.
5. Warm the whole wheat wraps on a pan to make them pliable.
6. Assemble the roll by layering scrambled eggs, grilled chicken, and sautéed veggies on the wrap. Roll tightly and slice in half for easy serving.
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4. Spinach And Ricotta Chicken Kathi Roll
This chicken roll is a nutritious meal offering a balanced lean protein from chicken, iron and folate from spinach, and calcium from ricotta cheese. Spinach, a leafy green powerhouse, helps overcome anaemia and boosts energy, while ricotta benefits strong bones and muscles. The lemon enhances flavour and gives vitamin C, which aids in iron absorption. Having these wraps increases fibre intake, supporting gut health.
Ingredients:
- Chicken breast (diced, free-range or antibiotic-free) - 200 g
- Spinach (fresh, chopped) - 1 cup
- Ricotta cheese (low-fat) - 3 tbsp
- Garlic (minced) - 1 tsp
- Olive oil (or avocado oil) - 1 tbsp
- Whole wheat wraps (or gluten-free wraps) - 2
- Lemon zest - ½ tsp
- Salt and black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Heat olive oil and sauté garlic until fragrant. Add diced chicken and cook until tender and lightly browned.
2. Add chopped spinach to the pan and cook until it wilts, ensuring it retains its bright green colour and nutrients. Season with salt and pepper.
3. Remove the pan carefully from heat and stir in ricotta cheese and lemon zest for a creamy, tangy finish.
4. Warm the whole wheat wraps on a pan to soften them.
5. Spread the chicken and spinach mixture evenly on each wrap. Roll tightly and enjoy warm for a quick, nutrient-dense meal.
5. Roasted Vegetable Chicken Kathi Roll
This kathi roll can be one of the best choices for 30-gram protein meals, offering antioxidants and vitamins, with lean chicken for a nutritious meal. Sweet potatoes provide complex carbohydrates, beta-carotene, and fibre, supporting sustained energy and better digestion. Zucchini and bell peppers add vitamin C and potassium, promoting heart health. Maintain natural flavours while keeping the meal low in unhealthy fats. This increases the fibre, keeping you full for hours.
Ingredients:
- Chicken thigh (cubed, skinless) - 200 g
- Zucchini (sliced) - ½ cup
- Bell peppers (red and yellow, sliced) - ½ cup
- Sweet potato (cubed) - ½ cup
- Olive oil (or avocado oil) - 1 tbsp
- Garlic powder - 1 tsp
- Paprika - ½ tsp
- Whole wheat wraps (or multigrain wraps) - 2
- Salt and black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Preheat the set oven and toss chicken and fresh vegetables with healthy olive oil, garlic powder, paprika, salt, and pepper.
2. Spread the mixture evenly on a clean baking tray and roast for nearly 20-25 minutes, flipping halfway through for even cooking.
3. Warm the wraps on a skillet and layer with the roasted chicken and vegetables.
4. Drizzle some low-fat yoghurt dressing or hummus for added creaminess if desired.
5. Roll tightly and serve immediately for a wholesome and flavourful meal.
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6. Herby Curd Butter Chicken Kathi Roll
This chicken roll offers a tangy flavour while offering health benefits. Yoghurt adds probiotics, which are good for gut health, while butter chicken delivers lean protein and essential amino acids. Adding fresh herbs with these best foods for height growth, like parsley and mint, enhances antioxidant intake, which supports detoxification and boosts immunity. Using low-fat butter chicken curry paste and whole wheat wraps, the roll remains light yet satisfying.
Ingredients:
- Chicken breast (diced, skinless) - 200 g
- Low-fat butter chicken curry paste - 2 tbsp
- yoghurt (low-fat or Greek) - 2 tbsp
- Fresh parsley and mint (chopped) - 2 tbsp
- Whole wheat wraps (or low-carb wraps) - 2
- Lemon juice - 1 tsp
- Salt and black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Cook diced chicken with the low-fat butter chicken curry paste in a non-stick pan until tender and coated with a flavourful sauce.
2. In a small bowl, mix yoghurt with parsley, mint, lemon juice, cooking salt, and pepper to create a herby, creamy spread.
3. Warm the wraps on a skillet.
4. Spread the herbed yoghurt on the wraps, then layer with the butter chicken.
5. Roll tightly and slice into halves for easy serving.
7. Thai Basil Grilled Chicken Kathi Roll
This kathi roll is a fragrant option that combines lean grilled chicken with the herbal goodness of Thai basil. Thai basil offers essential oils and antioxidants that support immune health, whereas grilled chicken for weight loss is highly recommended. Bell peppers add vitamin C, while the soy sauce provides umami flavour with minimal calories. This wrap ensures you get slow-releasing energy for sustained fullness.
Ingredients:
- Chicken breast (sliced, free-range) - 200 g
- Thai basil leaves (fresh, chopped) - 2 tbsp
- Soy sauce (low-sodium) - 2 tsp
- Lime juice - 1 tsp
- Bell peppers (sliced) - ½ cup
- Whole wheat wraps (or multigrain wraps) - 2
- Olive oil (or sesame oil) - 1 tbsp
- Salt and black pepper - to taste
Steps to Make this Chicken Kathi Rolls Recipe:
1. Marinate chicken slices with soy sauce, lime juice, and chopped Thai basil for 20-30 minutes.
2. Heat a grill pan, brush with olive oil, and cook the chicken slices until tender and slightly charred.
3. Sauté sliced bell peppers in olive oil until soft yet slightly crunchy.
4. Warm the wraps on a pan, then layer them with grilled chicken and sautéed bell peppers.
5. Roll tightly and serve with spicy Thai chilli sauce for an authentic touch.
Also Read: 3 Healthy Chicken Salad Recipes With 4 Low-Calorie Options For Weight Loss!
Is Kathi Roll Good For Health?
Kathi rolls are a popular street food in India, but are they good for your health? Well, it depends! Traditional kathi roll recipes are made with fibrous whole wheat parathas, which help keep your feeling full and your digestion smooth. They allow slow-release energy thanks to their complex carbohydrates. Specifically, chicken kathi rolls are perfect for a high-protein diet, which helps build and repair your muscles. Chicken also gives iron, which helps your blood carry oxygen, and vitamin B12, a must for your brain and nerves.
However, kathi rolls can also be high in calories plus fat, especially if they are deep-fried or made with excessive butter. These extra ingredients can add unwanted calories and unhealthy fats. So, can you enjoy a chicken kathi roll while still being healthy? Absolutely! It's all about balance and making smart dietary choices. Opt for grilled chicken, add veggies, use whole wheat flour and go easy on the sauces, as these adjustments give healthy chicken kathi rolls a recipe for wellness.
Also Read: 9 Health Benefits of Chicken Biryani & Healthy Tips
The Final Say
All in all, these healthy chicken Kathi rolls recipes offer a delicious and versatile eating experience. Ensure you make them with different marinades like lemon pepper, garlic ginger, or even a spicy tandoori blend. Add flavours with bell peppers, onions, and even shredded cabbage. Also, mix tangy mint chutney or yoghurt raita. This way, you can create countless flavourful combinations with these for a quick meal, making chicken Kathi rolls that are sure to impress.
FAQs
1. What is a Kathi roll?
A Kathi roll is a beloved Indian street food that resembles a flavourful wrap. It's crafted with a filling of grilled meat or vegetables snugly encased within a soft and flaky flatbread known as paratha.
2. What's the difference between a roll and a Kathi roll?
While both are wraps, a Kathi roll specifically designates the Indian version. The filling typically features grilled meats like chicken or paneer (Indian cottage cheese) and is usually infused with a medley of Indian spices.
3. How to make a high-protein chicken roll?
To make a high-protein chicken roll, marinate the chicken with yoghurt, spices, and ginger-garlic paste for nearly an hour. Subsequently, grill the chicken, then assemble the roll filling in chicken, onions, and peppers onto a paratha. Add some green chutney and roll it up tightly. And it’s ready to serve!
4. What are chicken Kathi roll calories?
Well, a chicken Kathi roll can range from 300-500 calories. But this range of calories fluctuates depending on your specific ingredients and cooking methods.
5. How to make a healthy Chicken Kathi Roll?
To make a healthier version, opt for boneless, skinless chicken breast. Prioritise grilling or baking over frying. Load the roll with peppers and spinach. Use whole-grain paratha, and finally, add minimal sauces and opt for yoghurt chutneys while serving.
References
- https://ministryofcurry.com/chicken-kathi-rolls/
- https://www.steffisrecipes.com/2016/11/chicken-kathi-roll-recipe.html
- https://cookpad.com/in/search/chicken%20kathi%20rolls
- https://www.yummytummyaarthi.com/chicken-kathi-rolls/
- https://www.cult.fit/live/recipe/chicken-roll/RECIPE427
- https://frescobene.com/blogs/recipes/spinach-and-ricotta-chicken-roll-ups
- https://www.cookwithkushi.com/chicken-kathi-rolls-kati-roll/
- https://thesassyfoodie.com/chicken-kathi-rolls/
- https://www.fitatu.com/catalog/en/chicken-kathi-roll--54599128#:~:text=Chicken%20Kathi%20Roll%20Street%20Delights,207.0%20calories%20per%20100%20grams.
- https://www.carbmanager.com/food-detail/md:4fb6de3f665bbcbce4f1993b357c1bd9/chicken-kathi-roll#:~:text=Street%20Delights%20Chicken%20Kathi%20Roll%20(1%20serving)%20contains%2034.6g,18g%20protein%2C%20and%20413%20calories.
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