Meal-Prep Chicken Tikka High-Protein Boxes

Chicken tikka takes its name from the Hindi word for bite-sized pieces, a North Indian classic of yogurt-marinated meat. Here, spiced chicken thighs meet basmati rice and spinach in ready lunch boxes for the week ahead.

Serves 4 · 25 min prep · 22 min cook

Estimate for one serving

• 520 cal
• 48g protein
• 42g carbs
• 16g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 1.75 lb boneless skinless chicken thighs
• 1 cup plain Greek yogurt
• 4 garlic cloves
• 1 tbsp grated fresh ginger
• 1.5 tsp garam masala
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp Kashmiri chili powder
• 2 tbsp lemon juice
• 1.25 tsp salt
• 3 cups cooked basmati rice
• 4 cups baby spinach
• 1 large cucumber
• 1/2 red onion
• 1/4 cup fresh cilantro
• 1/2 cup extra Greek yogurt for sauce
• 1 tbsp neutral oil

Instructions

1. 1Cut the chicken thighs into even 1.5-inch pieces and place them in a large bowl. Mince the garlic and grate the ginger so they are ready for the marinade.
2. 2Whisk together the Greek yogurt, garlic, ginger, garam masala, turmeric, cumin, chili powder, lemon juice, and salt until smooth and vividly yellow. Pour over the chicken and massage until every piece is coated.
3. 3Cover and marinate at least 20 minutes at room temperature, or up to overnight in the fridge for deeper flavor. The yogurt tenderizes while the spices bloom.
4. 4Preheat the oven to 425°F and line a sheet pan with foil. Arrange the marinated chicken in a single layer, leaving space between pieces, and drizzle lightly with oil.
5. 5Roast for 18 to 22 minutes until the edges char in spots and the internal temperature reaches 165°F. For extra color, broil the last 2 minutes while watching closely.
6. 6While the chicken roasts, warm the basmati rice if needed and dice the cucumber and red onion into small pieces. Chop the cilantro.
7. 7Stir the extra Greek yogurt with salt and a squeeze of lemon to make a quick cooling sauce. Keep it thick enough to dollop.
8. 8Build four meal-prep boxes: start with a bed of spinach, add a scoop of rice, then pile on the hot tikka chicken. Scatter cucumber, onion, and cilantro over each box.
9. 9Add a spoonful of yogurt sauce in a corner or in a small separate cup so it stays fresh. Cool completely before sealing the lids.
10. 10Refrigerate up to 4 days. Reheat the chicken and rice gently, then add the cold vegetables and sauce just before eating for the best texture contrast.