Paneer Tikka Wrap with Mint Raita and Crunchy Salad – Kid-Friendly High-Calcium Lunch

Name: Paneer Tikka Wrap with Mint Raita and Crunchy Salad – Kid-Friendly High-Calcium Lunch
Prep time: 20 min
Cook time: 10 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 200 g paneer, cut into 2.5 cm cubes; 150 g low-fat plain Greek yoghurt; 1 tbsp lemon juice; 1 tsp ground cumin; 1 tsp smoked paprika; 1 tsp garam masala; ½ tsp turmeric powder; 1 tsp ginger paste; 1 tsp garlic paste; 1 tbsp olive oil; 4 whole-grain wraps (≈70 g each); 100 g mixed salad leaves; 50 g grated carrot; 30 g thinly sliced red cabbage; 30 g cucumber, diced; 2 tbsp fresh mint leaves, finely chopped; ½ tsp salt; pinch black pepper

A colourful, calcium-rich wrap that kids love

Paneer Tikka Wrap with Mint Raita and Crunchy Salad – Kid-Friendly High-Calcium Lunch

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A kid-friendly paneer tikka wrap with cool mint raita and crunchy salad – high in calcium and protein, perfect for school lunchboxes. Ready in 20 minutes.

Prep20 min

Cook10 min

Serves4 servings

Nutrition per serving

377kcal

16gProtein

3gFibre

40gCarbs

17gFat

Nutritionist’s Note

I often recommend this wrap to families looking for a calcium boost without compromising taste; the paneer provides a high-quality protein source while the yoghurt-based raita adds probiotics for gut health. The fresh salad adds fibre and antioxidants, making it a balanced mid-day meal for growing children. It’s also quick to assemble, so it fits busy school-day schedules.

Ingredients

200 g paneer, cut into 2.5 cm cubes
150 g low-fat plain Greek yoghurt
1 tbsp lemon juice
1 tsp ground cumin
1 tsp smoked paprika
1 tsp garam masala
½ tsp turmeric powder
1 tsp ginger paste
1 tsp garlic paste
1 tbsp olive oil
4 whole-grain wraps (≈70 g each)
100 g mixed salad leaves
50 g grated carrot
30 g thinly sliced red cabbage
30 g cucumber, diced
2 tbsp fresh mint leaves, finely chopped
½ tsp salt
pinch black pepper

Method

Combine yoghurt, lemon juice, cumin, paprika, garam masala, turmeric, ginger paste, garlic paste, olive oil and half the salt in a bowl to create a smooth marinate; this balances acidity and spice for the paneer.
Add the paneer cubes, toss gently to coat, and refrigerate for 20 minutes so the flavours penetrate the cheese.
Heat a grill pan over medium-high heat and cook the marinated paneer 3-4 minutes per side until golden-brown and slightly charred, which adds a pleasant smoky note.
While the paneer grills, mix the remaining yoghurt with chopped mint, a pinch of salt and black pepper to form the cooling raita; set aside to let the flavours meld.
In a separate bowl combine salad leaves, grated carrot, red cabbage and cucumber, drizzle with a tiny splash of olive oil and season lightly – this provides crunch and fibre.
Warm each wrap in a dry skillet for about 20 seconds per side; gentle heating makes the tortilla pliable and prevents tearing during folding.
To assemble, spread a tablespoon of mint raita onto the centre of a wrap, layer three to four grilled paneer pieces, then top with a generous handful of the crunchy salad; fold the sides inward and roll tightly.
Serve the wraps immediately, optionally cutting them in half for smaller hands, ensuring the raita stays creamy and the salad stays crisp.

Tips

For extra calcium, sprinkle a teaspoon of grated cheddar on the paneer before grilling.
If you prefer a milder spice level, reduce the smoked paprika to half a teaspoon.
Use a non-stick grill pan to minimise sticking and retain the paneer’s delicate texture.

Storage

Store the grilled paneer, raita and salad separately in airtight containers in the fridge for up to 2 days; keep the wraps wrapped in parchment to stay soft. Reheat paneer briefly in a pan before assembling, and assemble fresh salad just before serving to retain crunch.