Chicken kathi rolls are a popular Indian street food: spiced chicken wrapped in a flaky paratha with onions, peppers, and a tangy sauce. This version keeps the flavors bold while giving you control over the calories—using lean chicken breast, minimal oil, and a light yogurt sauce. It’s a satisfying handheld meal that works for lunch, dinner, or a game-day snack.
Ingredients
- For the chicken marinade:
- 1 lb (450 g) boneless, skinless chicken breast, cut into thin strips
- 1/2 cup (120 g) plain Greek yogurt
- 1 tbsp (15 ml) lemon juice
- 2 tsp (5 g) ground cumin
- 2 tsp (5 g) ground coriander
- 1 tsp (2 g) garam masala
- 1/2 tsp (1 g) turmeric
- 1/2 tsp (1 g) chili powder (adjust to taste)
- 1 tsp (5 g) salt
- 1 tbsp (15 ml) vegetable oil
- For the parathas:
- 2 cups (250 g) whole wheat flour (or all-purpose)
- 1/2 tsp (3 g) salt
- 1 tbsp (15 ml) oil, plus more for cooking
- 3/4 cup (180 ml) water, warm
- For the filling and sauce:
- 1 medium onion, thinly sliced
- 1 bell pepper, thinly sliced
- 1/2 cup (120 g) plain yogurt (or Greek yogurt)
- 2 tbsp (30 g) mint chutney (store-bought or homemade)
- 1 tbsp (15 ml) lemon juice
- Fresh cilantro, chopped (optional)
Instructions
- Marinate the chicken: In a bowl, mix yogurt, lemon juice, cumin, coriander, garam masala, turmeric, chili powder, and salt. Add chicken strips and coat well. Cover and refrigerate for at least 20 minutes (or up to 2 hours).
- Make the paratha dough: In a large bowl, combine flour and salt. Add oil and rub in with your fingers. Gradually add warm water and mix until a soft dough forms. Knead for 2-3 minutes until smooth. Cover and let rest for 15 minutes.
- Cook the chicken: Heat 1 tbsp oil in a large skillet over medium-high heat. Add the marinated chicken (shake off excess marinade) and cook for 6-8 minutes, stirring occasionally, until chicken is cooked through and reaches an internal temperature of 165°F (74°C) as checked with a food thermometer (USDA FSIS safe minimum). Remove from pan and set aside.
- Sauté vegetables: In the same pan, add onion and bell pepper. Cook for 3-4 minutes until softened and lightly charred. Remove from heat.
- Roll the parathas: Divide dough into 4 equal balls. Roll each into a 6-inch (15 cm) circle. Heat a flat griddle or skillet over medium heat. Cook each paratha for 1-2 minutes per side, brushing with a little oil until golden spots appear. Keep warm under a clean towel.
- Assemble the rolls: Mix yogurt with mint chutney and lemon juice. Spread a spoonful of sauce on each paratha. Place chicken and vegetables in the center, sprinkle with cilantro if using, and roll up tightly. Serve immediately.
Tips
- Substitutions: Use whole wheat or all-purpose flour; gluten-free? Use a store-bought gluten-free paratha or tortilla. Greek yogurt can be replaced with regular yogurt (drain excess liquid).
- Don’t skip the rest: Resting the dough makes it pliable and easier to roll without tearing.
- Calorie control: To reduce calories further, skip the oil for parathas and use a nonstick pan. Also, use low-fat yogurt.
- Common mistake: Overcooking chicken makes it dry. Cook just until done and let it rest a minute before assembling.
Serving Suggestions
Serve hot with extra mint chutney or a squeeze of lemon. Pair with a side of cucumber salad or roasted vegetables for a complete meal. For a low-carb option, serve the filling over a bed of lettuce.
Variations
- Spicy: Add more chili powder or a sliced green chili to the marinade.
- Paneer: Replace chicken with paneer (cubed) for a vegetarian version.
- Egg wrap: Add a scrambled egg layer to the paratha before filling.
- Sauce swap: Use tamarind chutney or a squeeze of hot sauce instead of mint chutney.
Storage and Reheating
Store assembled rolls in an airtight container in the refrigerator for up to 3 days. To reheat, wrap in a damp paper towel and microwave for 1-2 minutes, or heat in a dry skillet over medium heat for 2-3 minutes per side. Reheat leftovers to an internal temperature of 165°F (74°C). Parathas can be frozen (uncooked) for up to 1 month; thaw before cooking.
Frequently Asked Questions
How many calories are in a chicken kathi roll?
This recipe has approximately 350-400 calories per roll, depending on the amount of oil and yogurt used. For a lighter version, use low-fat yogurt and minimal oil.
Can I use roti instead of paratha?
Yes, roti is thinner and lower in calories, but it may tear more easily. Use it if you prefer a lighter wrap.
Can I make the filling ahead of time?
Yes, cook the chicken and vegetables up to 2 days ahead. Store separately and assemble just before serving to keep the paratha crisp.
Is it safe to eat cold?
If refrigerated promptly, it’s safe to eat cold, but it tastes better warm. Always reheat leftovers to 165°F (74°C) to be safe.
What if I don’t have mint chutney?
Use a mix of yogurt, lemon juice, and a little chopped mint or cilantro. Or use a store-bought green chutney.
Can I grill the chicken instead?
Yes, grilling adds a smoky flavor. Cook until it reaches 165°F (74°C).
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More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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