Lunch

Chicken Tikka Pitta with Mint Yogurt

Name: Chicken Tikka Pitta with Mint Yogurt
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 160 g Chicken breast; 1 tbsp (15 g) Indian curry paste; 60 g Greek yogurt, 0% fat; 1 pitta, about 60 g Wholemeal pitta; 60 g Cucumber; 30 g Red onion; A few leaves, chopped Fresh mint; A squeeze Lemon juice; 3 sprays Olive oil spray; To taste Salt

Chicken marinated in curry paste and yogurt, grilled until the edges catch, in a pitta with cucumber and a mint yogurt. 50 g of protein for 435 kcal.

Calories: 435kcal
Protein: 50g
Fat: 8g
Carbs: 37g

Per serving, makes 1. 20 minutes of work, then twenty minutes to marinate, longer if you have it. Published 8 September 2026.

Allergens

Gluten
Milk

Some jars contain mustard seed. Check the label.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast160 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Indian curry paste1 tbsp (15 g)
Most of the fat in this dish is in the paste. Level the spoon.
Greek yogurt, 0% fat60 g
Half goes in the marinade, half is mixed with mint for the sauce.
Wholemeal pitta1 pitta, about 60 g
Cucumber60 g
Red onion30 g
Fresh mintA few leaves, chopped
Lemon juiceA squeeze
Olive oil spray3 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste

Method

Cut the chicken into chunks about 3 cm across and stir it through the curry paste and 30 g of the yogurt. Leave it for twenty minutes, or overnight covered in the fridge.
Heat the grill to its highest setting. Spread the chicken on a sprayed tray in one layer and grill for six minutes a side, until the edges have blackened in places and the thickest piece is no longer pink when cut.
Mix the rest of the yogurt with the mint, a squeeze of lemon and a pinch of salt. Slice the cucumber and onion thinly.
Warm the pitta in the toaster for a minute, split it, and fill with the cucumber, onion and chicken. Spoon the yogurt over.

Worth knowing

The yogurt in the marinade is what stops the chicken drying out under a grill this hot. The chicken is 160 g raw and gives most of the 50 g of protein.
A wholemeal pitta from a packet is about 60 g. Some are nearer 80 g, so weigh the first one from a new brand of packet and adjust.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.