High-Protein Chicken Tikka Sheet-Pan Bowl

Chicken tikka draws its bold character from India's yogurt-and-spice marinades, traditionally kissed by tandoor heat. This sheet-pan bowl keeps that tangy tikka spirit with Greek yogurt and a quick roast of chicken, cauliflower, and peppers over basmati rice.

Serves 4 · 15 min prep · 22 min cook

Estimate for one serving

• 485 cal
• 42g protein
• 38g carbs
• 16g fat
• 3g fiber

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Ingredients

• 1.5 lb boneless skinless chicken thighs
• 1/2 cup plain Greek yogurt
• 2 tbsp tikka masala spice blend
• 3 garlic cloves, minced
• 2 tbsp fresh lemon juice
• 4 cups cauliflower florets
• 1 large red bell pepper, sliced
• 1 medium red onion, wedges
• 2 tbsp olive oil
• 3 cups cooked basmati rice
• 1/4 cup fresh cilantro, chopped
• 1 tsp salt
• 1/2 tsp black pepper

Instructions

1. 1Pat the chicken thighs dry and cut them into even bite-size chunks so they cook at the same rate. In a large bowl, stir together the Greek yogurt, tikka masala spice blend, minced garlic, lemon juice, salt, and black pepper until smooth.
2. 2Add the chicken pieces to the yogurt mixture and toss thoroughly so every surface is coated. Let the chicken sit at room temperature for 10 minutes while you prep the vegetables; this short marinate builds flavor without slowing lunch.
3. 3Preheat the oven to 425°F and line a large rimmed sheet pan with parchment for easy cleanup. Spread the cauliflower florets, bell pepper slices, and onion wedges on the pan, drizzle with olive oil, and season lightly with salt.
4. 4Nestle the marinated chicken pieces among the vegetables in a single layer, scraping any leftover marinade over the top. Roast for 18 to 22 minutes, flipping the chicken halfway, until the edges are charred in spots and the chicken reaches 165°F inside.
5. 5While the pan roasts, warm the cooked basmati rice if it is cold from the fridge so it is fluffy and ready for assembly. Taste a cauliflower floret; it should be tender with golden edges and the peppers slightly blistered.
6. 6Remove the sheet pan from the oven and let everything rest 3 minutes so juices redistribute. Divide the warm rice among four bowls or meal-prep containers as the base.
7. 7Top each portion with a generous scoop of the roasted chicken and vegetables, making sure every bowl gets some charred onion and pepper. Sprinkle chopped cilantro over the top for brightness and a fresh finish.
8. 8Serve immediately for a hot midday plate or cool completely, seal the containers, and refrigerate up to 4 days for grab-and-go high-protein lunches. Reheat gently in the microwave with a splash of water to keep the rice moist.