Tandoori Paneer Protein Wrap with Besan Cheela

Turn a simple besan cheela into a hearty wrap with spiced tandoori paneer tucked inside. The soft, savoury wrapper pairs with smoky paneer and fresh vegetables for a meal that brings plenty of flavour to every bite.

The cheela gets a protein boost from unflavoured Horlicks protein powder, while besan gives it a naturally nutty taste and sturdy texture. Fill it with tandoori style paneer, roll it up and enjoy it for breakfast, lunch or a filling evening snack.

Tandoori Paneer Protein Wrap Recipe at a Glance

Protein Approximately 45g per serving
Fibre Approximately 7 to 8g per serving
Calories Approximately 500 to 550 kcal
Prep Time Under 20 minutes
Cook Time 10 to 15 minutes
Serves 1
Recipe Type Wrap, Cheela, Indian Snack
Dietary Vegetarian; contains milk

Note:Nutrition values are approximate and may vary depending on the paneer, vegetables and other ingredients used.

WHAT YOU'LL NEED INGREDIENTS

1 sachet unflavoured Horlicks protein powder

½ cup besan

⅛ teaspoon baking soda

¼ teaspoon salt

¾ cup water

Oil, for cooking

75g paneer, cut into small cubes

2 tablespoons curd

¼ teaspoon red chilli powder

¼ teaspoon cumin powder

¼ teaspoon garam masala

A pinch of salt

1 tablespoon finely chopped onion

1 tablespoon finely chopped capsicum

Fresh coriander, for serving

How to Make Tandoori Paneer Protein Wrap

Prepare a soft protein rich cheela, fill it with spiced paneer and roll it into an easy, satisfying wrap.

Step 1

Step 1: Prepare the Cheela Batter

Add besan, unflavoured Horlicks protein powder, baking soda and salt to a bowl. Gradually add water while whisking until you have a smooth, pourable batter without lumps. Let it rest for a few minutes.

Step 2

Step 2: Prepare the Paneer Filling

Add the paneer cubes, curd, red chilli powder, cumin powder, garam masala and salt to a bowl. Mix gently until the paneer is evenly coated with the spices.

Step 3

Step 3: Cook the Paneer

Heat a pan over medium heat and lightly grease it with oil. Add the marinated paneer, onion and capsicum. Cook until the paneer develops light golden edges and the vegetables soften slightly.

Step 4

Step 4: Cook the Protein Cheela

Heat a non stick pan and lightly grease it. Pour in the cheela batter and spread it into a thin, even circle. Cook over medium heat until the edges begin to lift and the underside turns lightly golden. Flip and cook the other side until done.

Step 5

Step 5: Assemble the Wrap

Place the cooked cheela on a plate and spoon the tandoori paneer filling down the centre. Add fresh coriander and any extra vegetables you like. Fold the sides inward and roll firmly. Serve warm.

Why This Recipe Works

Besan gives the cheela a naturally savoury base that pairs well with the smoky spices in the paneer filling. Unflavoured Horlicks protein powder blends into the batter without adding a strong flavour, making the wrapper an easy way to increase its protein content. The combination of soft cheela, spiced paneer and crunchy vegetables also gives the wrap a satisfying mix of textures.

Smart Protein Upgrades

  • Add a creamy side: Serve with a spoonful of Greek yoghurt or hung curd for an additional protein rich element.
  • Make the filling heartier: Add roasted chickpeas or sprouts alongside the paneer.
  • Add more vegetables: Include shredded cabbage, lettuce, cucumber or capsicum for extra crunch and freshness.

Nutrition Tip

Pairing a protein rich wrapper with paneer gives this wrap protein from more than one ingredient. Adding vegetables to the filling also brings colour, fibre and texture, making it easier to build a more balanced meal in one wrap.

Frequently Asked Questions

Can I make the protein cheela wrapper ahead of time?

Yes. You can prepare the cheela a little ahead and keep it covered so it stays soft. Warm it briefly before adding the filling and rolling the wrap

How do I keep the cheela from breaking while making the wrap?

Make sure the batter is smooth and not too thin. Cook the cheela over medium heat and avoid overcooking it, as a slightly soft wrapper is easier to fold and roll.

Can I change the filling in this protein wrap?

Yes. You can replace the tandoori paneer with grilled vegetables, tofu or another filling of your choice while keeping the protein cheela wrapper the same.
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