Tandoori Chicken Bowls
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 Time
20 Minutes
Cook Time
25 Minutes
Per Serving – Makes 4
560 Calories
66g P | 55g C | 8g F
How to make Tandoori Chicken Bowls
Tandoori Chicken Bowls
Equipment
Ingredients
For the Tandoori Chicken:
- 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 tbsp lemon juice
For the Roasted Cauliflower:
- 1 large head cauliflower chopped into florets
- olive oil spray
- 1 tsp garlic powder
- 1 tsp cumin
- ½ tsp paprika
- ½ tsp turmeric
- ½ tsp salt
- ½ tsp black pepper
For the Cucumber Herb Yogurt Sauce:
- 1 cup nonfat plain Greek yogurt
- 1 cup cucumber finely diced or grated
- ¼ cup cilantro finely chopped
- 1 tbsp lemon juice
- 2 garlic cloves minced
- ½ tsp salt
- ½ tsp cumin
For the Rice:
- 1 cup dry jasmine rice
- 1 tbsp rice vinegar
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, 1 tbsp lemon juice
- 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 lbs 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, 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.
- 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, 1 tbsp lemon juice, 2 garlic cloves, 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!
Nutrition
Click Here For Recipe Notes & Meal Prep Tips
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Approx. 11 WW Points per serving, depending on your specific plan.
Why You’ll Love These Tandoori Chicken Bowls
These Tandoori Chicken Bowls are built for big flavor without turning your weekly meal prep into a full-blown culinary hostage situation. The chicken tenderloins get coated in a Greek yogurt tandoori-style marinade, baked until juicy, and paired with roasted cauliflower, jasmine rice, and a cooling cucumber herb yogurt sauce.
This is a strong option if you’re looking for lean chicken meal prep ideas that are flavorful, filling, and easy to scale across the week. At 560 calories and 66 grams of protein per serving, it also fits perfectly with other low-calorie high-protein meals that still leave room for rice, sauce, and actual joy!
Ingredient Substitutions & Customizations
If you prefer chicken breast over tenderloins, you can use full chicken breasts and slice them after baking. Just keep an eye on internal temperature and cook until the chicken reaches 165°F. Chicken thighs would also taste incredible here, but they will push the calories and fat higher.
The roasted cauliflower keeps this recipe high-volume and meal prep friendly, but you could swap in broccoli, carrots, or a cauliflower-carrot mix if that’s what you have on hand. For another easy weekly dinner option, this same tandoori-style setup would also work well with other oven-baked meal prep recipes.
The cucumber herb yogurt sauce is intentionally simple, but you can adjust it depending on your taste. Grated cucumber makes it smoother and more sauce-like, while diced cucumber keeps it chunkier and closer to a raita-style side. Add extra lemon juice for brightness, extra garlic for punch, or more cilantro if you want the sauce to carry more of the bowl.
Expert Tips for Perfect Tandoori Chicken Bowls
For the best texture, let the chicken marinate while you prep the rice, cauliflower, and yogurt sauce. Even a short marinade helps the Greek yogurt and spices cling to the chicken and gives the tenderloins better flavor throughout.
Do not overcrowd the cauliflower pan. Roasted cauliflower is at its best when it has room to brown instead of steam. A hot oven, olive oil spray, and enough space on the baking sheet will help create those crispy edges that make the bowl feel more complete.
If you want more color on the chicken, use the broiler for the final 1-3 minutes. That quick blast of heat helps mimic some of the charred tandoori-style effect without needing a grill, skewer setup, or actual tandoor oven.
Serving Suggestions & Storage Tips
These bowls are best stored with the cucumber herb yogurt sauce separate until serving. The chicken, rice, and cauliflower can be portioned together in meal prep containers, then reheated before adding the cold sauce on top.
Store the bowls in the fridge for up to 4 days. For the best reheating texture, microwave the chicken, rice, and cauliflower first, then add the sauce after everything is warm. This keeps the yogurt sauce fresh, cool, and creamy instead of turning it into hot cucumber chaos.
If you enjoy this style of meal, these bowls fit right alongside other high-protein chicken meals, moderate-calorie meal prep recipes, and easy sheet pan-style meal prep ideas depending on your calorie target for the week.
FAQs
Can I make these tandoori chicken bowls ahead of time?
Yes. These bowls are built for meal prep. Store the chicken, rice, and roasted cauliflower together, then keep the cucumber herb yogurt sauce in a separate container until serving.
Can I use chicken thighs instead of chicken tenderloins?
Yes, chicken thighs will work and taste great, but they will increase the calories and fat. Chicken breast tenderloins keep this recipe lean, high-protein, and firmly in the low-calorie meal prep lane.
Is this recipe gluten free?
Yes, this recipe is naturally gluten free as written, assuming your spices and ingredients are certified gluten free if needed. It fits well with other gluten-free meal prep recipes.
Is this recipe high fiber?
Yes. With cauliflower, cucumber, and rice in the mix, each serving has about 6 grams of fiber. That makes it a solid fit for anyone looking for more high-fiber meal prep options.
Can I make the yogurt sauce smoother?
Yes. Grate the cucumber instead of dicing it if you want a smoother, more drizzle-friendly sauce. Diced cucumber will give it more of a chunky raita-style texture!
Why These Tandoori Chicken Bowls Work for Meal Prep
These Tandoori Chicken Bowls work because they hit the sweet spot between bold flavor, lean protein, and simple prep. The oven-baked chicken tenderloins keep the cooking process straightforward, the cauliflower adds volume and fiber, the rice keeps the meal satisfying, and the cucumber herb yogurt sauce brings everything together with a cool, creamy finish.
If you enjoy bold spices, rice bowls, and globally inspired comfort food, you’ll probably love the rest of my Indian-inspired meal prep recipes.
If you’re building a week of meals around high protein, lower calories, and actual flavor, this is exactly the kind of recipe that belongs in the rotation. For more meals like this, explore the full high-protein meal prep recipe archive and filter by calories, protein source, cooking method, and more.
