Muscle-Building Chicken Tikka Meal Prep

Chicken tikka, named for bite-sized pieces in Hindi, is an Indian classic of yogurt-marinated meat grilled tender. This version bathes chicken in Greek yogurt and tikka spices, then teams it with basmati rice, peas, and cauliflower for simple meal prep.

Serves 5 · 25 min prep · 22 min cook

Estimate for one serving

• 485 cal
• 52g protein
• 42g carbs
• 12g fat

Every recipe here is free to read.

Ingredients

• 2 lb boneless skinless chicken breast
• 1 cup plain Greek yogurt
• 3 tbsp tikka masala spice blend
• 4 garlic cloves
• 1 tbsp grated fresh ginger
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 3.5 cups cooked basmati rice
• 1.5 cups frozen peas
• 4 cups cauliflower florets
• 1.5 tsp salt
• 3/4 tsp black pepper
• 1/3 cup fresh cilantro
• 5 lime wedges

Instructions

1. 1Cut the chicken into 1.5-inch cubes and place in a large bowl.
2. 2Whisk Greek yogurt with tikka spice blend, minced garlic, grated ginger, lemon juice, half the olive oil, salt, and black pepper into a thick marinade.
3. 3Coat the chicken thoroughly in the marinade, cover, and refrigerate at least 20 minutes (or up to overnight for deeper flavor).
4. 4Preheat oven to 425°F. Toss cauliflower florets with remaining olive oil, salt, and pepper; spread on one side of a large sheet pan.
5. 5Arrange marinated chicken pieces on the other side of the same pan in a single layer.
6. 6Roast 18 to 22 minutes, flipping chicken halfway, until chicken is cooked through at 165°F and cauliflower is tender with browned edges.
7. 7Meanwhile warm the cooked basmati rice and stir in the frozen peas so they thaw and heat through from residual warmth.
8. 8Divide the rice-pea mixture evenly among five meal-prep containers.
9. 9Top each with equal portions of tikka chicken and roasted cauliflower.
10. 10Garnish with chopped cilantro and pack a lime wedge on the side; cool completely before sealing and refrigerating up to 4 days. Reheat gently in microwave until steaming.