MeaningIn EveryMacro

Meal Prep

Tandoori Chicken Bowls

Name: Tandoori Chicken Bowls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 2 lbs boneless skinless chicken breast tenderloins; 1 cup nonfat plain Greek yogurt; 1 tbsp paprika; 2 tsp cumin; 2 tsp coriander; 1 tsp garam masala; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp salt; ½ tsp black pepper; ½ tsp cayenne pepper adjust to heat preference; 1/3 lemons juiced; 1 large head cauliflower chopped into florets; 1 tsp olive oil spray; 1 tsp garlic powder; 1 tsp cumin; ½ tsp paprika; ½ tsp turmeric; ½ tsp salt; ½ tsp black pepper; 1 cup nonfat plain Greek yogurt; 1 cup cucumber finely diced or grated; ¼ cup cilantro finely chopped; 1/3 lemons juiced; 2 cloves garlic minced; ½ tsp salt; ½ tsp cumin; 1 cup dry jasmine rice; 1 tbsp rice vinegar

Delicious High Protein Tandoori Chicken Bowls are apparently what happens when Pinterest user Gregor starts talking smack on a butter chicken recipe. Turns out the man had a point... because these yogurt-marinated chicken bowls turned out freaking awesome. The chicken gets loaded with smoky, garlicky tandoori flavor while the roasted cauliflower and cooling cucumber herb sauce balance everything out perfectly. Shoutout Gregor - Proverbs 27:17 says iron sharpens iron, and apparently butter chicken comment sections sharpen recipes too.

Prep: 20 min
Cook: 25 min
Makes: 4 servings

609Calories

71.7gProtein

58.6gCarbs

9.5gFat

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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Instructions

Prep the Oven & Rice:

Preheat the oven to 425°F. Line one large baking sheet with parchment paper for the chicken and lightly coat a second baking sheet with olive oil spray for the cauliflower.

Cook the jasmine rice according to your preferred method (My go-to is the rice cooker). Once cooked, mix in a splash of rice vinegar and fluff with a fork.

1 cup dry jasmine rice, 1 tbsp rice vinegar

Marinate the Chicken:

In a large mixing bowl, combine the Greek yogurt, paprika, cumin, coriander, garam masala, garlic powder, onion powder, salt, black pepper, cayenne pepper, and lemon juice.

1 cup nonfat plain Greek yogurt, 1 tbsp paprika, 2 tsp cumin, 2 tsp coriander, 1 tsp garam masala, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, ½ tsp black pepper, ½ tsp cayenne pepper, ⅜ lemons

Add the chicken tenderloins and toss until fully coated. Let marinate while you prep the remaining ingredients, or refrigerate for 15-30 minutes if time allows.

2 lb boneless skinless chicken breast tenderloins

Prep the Cauliflower:

Spread the cauliflower florets evenly across the prepared baking sheet. Lightly spray with olive oil spray, then season with garlic powder, cumin, paprika, turmeric, salt, and black pepper.

1 large head cauliflower, 1 tsp olive oil spray, 1 tsp garlic powder, 1 tsp cumin, ½ tsp paprika, ½ tsp turmeric, ½ tsp salt, ½ tsp black pepper

Toss until evenly coated.

Bake the Chicken & Cauliflower:

Arrange the marinated chicken tenderloins on the parchment-lined baking sheet, allowing excess marinade to remain on the chicken for maximum flavor.

Place both baking sheets in the oven and bake for 20-25 minutes, flipping the cauliflower halfway through cooking.

After 20-25 minutes of baking, check the chicken for an internal temperature of 165°F. If desired, broil the chicken for 1-3 minutes at the end for additional char and color.

Make the Cucumber Herb Yogurt Sauce:

While everything bakes, combine the Greek yogurt, cucumber, cilantro, lemon juice, garlic, salt, and cumin in a bowl. Stir until fully combined, then portion into side containers.

1 cup nonfat plain Greek yogurt, 1 cup cucumber, ¼ cup cilantro, ⅜ lemons, 2 cloves garlic, ½ tsp salt, ½ tsp cumin

For a smoother sauce consistency, grate the cucumber instead of dicing it.

Assemble & Serve:

Divide the rice, roasted cauliflower, and tandoori chicken evenly between meal prep containers. It is highly recommended to store the sauce separately until serving.

Enjoy your high-protein tandoori chicken bowls throughout the week!

See it come together

Watch: Tandoori Chicken Bowls

Nutrition

Per serving

Estimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Calories: 609 kcal
Carbohydrates: 58.6 g
Protein: 71.7 g
Fat: 9.5 g
Saturated Fat: 2.03 g
Polyunsaturated Fat: 1.54 g
Monounsaturated Fat: 3.1 g
Trans Fat: 0.02 g
Cholesterol: 171 mg
Sodium: 1,379 mg
Potassium: 1,799 mg
Fiber: 7 g
Sugar: 8.8 g
Added Sugar: 0 g
Vitamin A: 81 mcg RAE
Vitamin C: 107.03 mg
Vitamin D: 0 mcg
Calcium: 243 mg
Iron: 6.15 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$4.50 per serving · $18.02 for this batch

Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.

Ingredient costs and assumptions

Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.

boneless skinless chicken breast tenderloins: $7.36
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Raw chicken tenderloins; listed sale price per pound, not estimated package price.
Walmart: Freshness Guaranteed Chicken Breast Tenderloins, 1.0 - 4.2 lb Tray · Price checked 2026-09-21
nonfat plain Greek yogurt: $0.82
227 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 227 g; Editorial Greek-yogurt volume proxy using King Arthur's generic yogurt weight, 227 g/cup. Plain nonfat Greek yogurt reference; unspecified-fat Greek yogurt uses this as a price estimate.
Walmart: Great Value Greek Plain Nonfat Yogurt, 32 oz Tub · Price checked 2026-09-21
paprika: $0.10
6.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.8 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
cumin: $0.08
4.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.1 g; texture=ground; Editorial ground-cumin estimate: 2.1 g/tsp. Grinding/packing varies; this is not a USDA ground-cumin portion. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Cumin, 2.5 oz · Price checked 2026-09-21
coriander: $0.37
3.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Ground Coriander, 1.5 oz · Price checked 2026-09-21
garam masala: $0.21
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Rani Garam Masala Indian 11-Spice Blend 3oz (85g) PET Jar ~ All Natural, Salt-Free | Vegan | No Colors | Gluten Friendly | NON-GMO| Kosher | Indian Origin · Price checked 2026-09-21
garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
onion powder: $0.03
2.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.4 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
cayenne pepper: $0.05
0.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Cayenne Pepper, 2.25 oz · Price checked 2026-09-21
lemons: $0.17
40 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
large head cauliflower: $5.56
840 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 head (large) = 840 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole White Cauliflower, 1 Each · Price checked 2026-09-21
olive oil spray: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
cumin: $0.04
2.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.1 g; texture=ground; Editorial ground-cumin estimate: 2.1 g/tsp. Grinding/packing varies; this is not a USDA ground-cumin portion. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Cumin, 2.5 oz · Price checked 2026-09-21
paprika: $0.02
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
turmeric: $0.06
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3 g Representative product; brand and package size may differ.
Walmart: Great Value Ground Turmeric · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
nonfat plain Greek yogurt: $0.82
227 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 227 g; Editorial Greek-yogurt volume proxy using King Arthur's generic yogurt weight, 227 g/cup. Plain nonfat Greek yogurt reference; unspecified-fat Greek yogurt uses this as a price estimate.
Walmart: Great Value Greek Plain Nonfat Yogurt, 32 oz Tub · Price checked 2026-09-21
cucumber: $0.48
104 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 104 g; Editorial chopped-cucumber proxy: 104 g/cup, transferred from USDA's sliced measure. A medium whole cucumber defaults to USDA's unsized 301 g cucumber. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Mini Cucumbers, 16 oz · Price checked 2026-09-21
cilantro: $0.54
4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 cup = 4 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Cut Cilantro, 0.5 oz Clamshell · Price checked 2026-09-21
lemons: $0.17
40 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
garlic: $0.11
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
cumin: $0.02
1.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.1 g; texture=ground; Editorial ground-cumin estimate: 2.1 g/tsp. Grinding/packing varies; this is not a USDA ground-cumin portion. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Cumin, 2.5 oz · Price checked 2026-09-21
dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein71.7g47%
Carbs58.6g39%
Fat9.5g14%

Per serving · Share of calories from macros

Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.

Triple B's Meal Prep Notes

Keep the cucumber-yogurt sauce in side cups from the start. The tandoori chicken and cauliflower are warm and spiced; the sauce gives you a cool finish after reheating. Grated cucumber makes a smoother sauce than diced cucumber, while diced pieces give more crunch. If grating, squeeze out excess water before mixing so the sauce is not thin by the time you pack it.

The yogurt has two separate roles: one portion coats raw chicken, and another makes the ready-to-eat sauce. Measure those portions into separate bowls and keep utensils separate as you work. Start the rice first, then bake the chicken and cauliflower on their own trays while you make the cold sauce. This is a practical use of the oven-baked meal-prep approach.

Remove the sauce cup before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and turn the chicken and cauliflower at the pause, then spoon the cold sauce over the meal. Adjust cayenne in the chicken marinade for a milder batch while keeping the other warm spices. More variations on that flavor direction are in the Indian-inspired recipes, and the chicken archive can help you choose a second meal with a completely different finish.

Notes from your kitchen

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Tandoori Chicken Bowls