This Tandoori Chicken Meal Prep has all the flavor without any hard-to-find ingredients! I've tried my fair share of disappointing tandoori chicken recipes, but this one is incredibly succulent and perfectly spiced. Serve this India-inspired chicken recipe with roasted curry vegetables and turmeric brown rice for a balanced meal. This recipe is gluten-free and can be made dairy-free with cultured plant based yogurt.
Did you know? Common Indian spices are anti-inflammatory and rich in antioxidants (garlic, ginger, black pepper, cinnamon, coriander, and turmeric). They are a great addition to a heart healthy diet! (source)
Choosing the best chicken
I always buy chicken that's free range and free of antibiotics. For this recipe, I used boneless skinless chicken thighs, which tend to be juicer and more flavorful than chicken breasts. However, you can use chicken breasts to lower the fat content!
Tandoori marinade
The tandoori marinade is what makes the chicken incredibly flavorful and juicy! You're going to need plain Greek yogurt (not fat free), lemon juice, celery leaves (substitute for fenugreek leaves), yellow mustard, olive oil, fresh ginger and garlic, plus a few spices. The yellow mustard and olive oil serve as a substitute for mustard oil, which is found in many traditional Indian recipes.
Now for the spices! You're going to need garam masala, red chili powder, ground coriander, ground turmeric, sweet paprika (for color), black pepper, and salt. This recipe calls for more spices than usual, but at least they're common spices you can use in other dishes!
Turmeric brown rice
Since the chicken is a bit more labor intensive, I cheated and used Healthee USA's Turmeric Brown Rice. All you have to do is open the bowl and heat in the microwave for 90 seconds... easy peasy! The bowls combine organic brown rice, organic turmeric spices, chicken soup, olive oil, and onions. There are no artificial preservatives, additives, or GMO ingredients! Healthee USA has lots of other rice bowl flavors, such as vegetable risotto, coconut, fried style, and more.
Curry roasted vegetables
The curry roasted vegetables are also pretty easy! Just wash and cut cauliflower and carrots into bite-sized chunks, then toss with olive oil, garlic powder, curry powder, and salt. Then roast in the oven at 425 degrees Fahrenheit for about 15-20 minutes. It's such a yummy way to get more veggies in!
This makes a great family meal, or you can divide it evenly into six sealed containers for a delicious meal prep option.
Here's the printable recipe for this Tandoori Chicken Meal Prep. I hope you'll rate and comment below if you try it :)
This post contains affiliate links and is sponsored by Healthee USA.
This Tandoori Chicken Meal Prep has all the flavor without any hard-to-find ingredients! I've tried my fair share of disappointing tandoori chicken recipes, but this one is incredibly succulent and perfectly spiced. Serve this India-inspired chicken recipe with roasted curry vegetables and turmeric brown rice for a balanced meal. This recipe is gluten-free and can be made dairy-free with cultured plant based yogurt.
Combine all ingredients except paprika and chicken thighs in a large mixing bowl for tandoori marinade (yogurt through salt).
Pat chicken thighs dry with a paper towel, trim excess fat, and score with a knife 3-4 times to allow marinade to soak in.
Coat chicken with marinade, then place in the fridge (covered) for a minimum of 4 hours or overnight. Skipping this step will result in less tender chicken!
Once the chicken is done marinating, rub a wired rack pan with olive oil and arrange chicken thighs on rack. You can also line underneath the rack with parchment paper for easier cleanup.
Preheat oven to 475 degrees F.
Roast tandoori chicken on first side for 12-15 minutes, then turn oven and roast another 10-12 minutes until meat is white and cooked through. You can broil for the last 5 minutes for blackened chicken.
If cooking on an outdoor grill, rub grate with oil and cook over medium-high heat for 12-15 minutes per side until cooked through.
Curry roasted vegetables:
Wash cauliflower and carrots then slice into bite-sized chunks.
Toss with olive oil, curry powder, garlic powder, and salt.
If using the oven, preheat to 425 and roast for 17-20 minutes, turning once in between time for even cooking.
If using outdoor grill, cook in a foil packet (in a single layer) or on a grill pan over medium-high heat for about 20 minutes.
Serve tandoori chicken and curry roasted vegetables with instant brown rice for an easy side!
For meal prep, divide chicken, vegetables, and rice evenly into six sealed meal prep containers and store in the freezer for up to a month. Reheat for 4-5 minutes in the microwave when ready to eat!
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