This tandoori chicken rice bowl is the perfect healthy and meal prep-friendly dinner recipe that will become a regular in your household. So easy and quick to make, and tastes absolutely delicious!
This tandoori chicken rice bowl has become a weekly meal that is loved in our household. It’s the perfect meal prep recipe, ideal for those busy days when you don’t have much time to cook.
What I love most about this dish—besides its incredible flavour—is how quick and easy it is to make. Even on my busiest days, I can cook this and still enjoy a satisfying, delicious meal despite not having much time to cook a big meal.
This chicken rice bowl features a delicious tandoori chicken recipe made with chicken thighs and full-fat Greek yogurt, making it high in protein. It’s a well-balanced meal, packed with fiber from the salad, protein from the chicken and yogurt sauce, healthy fats from the avocado and extra virgin olive oil, and carbs from the white rice. I’m confident that once you try it, this will become a regular in your meal rotation!
Your feedback means so much to me, so if you give this recipe a try, please leave a comment and a rating below. And if you share your creation on Instagram, don’t forget to tag me @lotsoflovemariam —I’d love to see your recreations!
This post is all about a delicious tandoori chicken rice bowl recipe.
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Tandoori Chicken Rice Bowl
Ingredients To Make This Healthy Chicken Rice Bowl Recipe
Tandoori Chicken:
- Chicken thighs: You can get chicken thighs with bone or without. I used with bone
- Full-fat plain Greek yogurt
- Extra virgin olive oil
- Fresh lemon juice
- Spices: salt, black pepper, garlic granules, ginger powder, turmeric, paprika, garam masala, cumin, coriander powder, fenugreek
Rice:
- White rice
- Butter and extra virgin olive oil: this will be mixed into the rice. This is totally optional but I highly recommend it as it makes the rice taste so good!
Salad:
You can make your own preferred salad if you wish. But this is what I used in the salad and it is amazing!!
- Romaine lettuce
- Cucumber
- Plum tomatoes
- Avocados
- Beetroot
- Dressing: salt, extra virgin olive oil, and balsamic vinegar
Chicken rice bowl sauce:
- Full-fat plain Greek yogurt
- Mayonnaise
- Fresh lemon juice
- Salt
- Black pepper
- Dried chopped mint
Other Healthy Dinner Recipes You’ll Also Enjoy:
- Burger Tacos
- Moroccan Fish Recipe
- Wellness Bowl Recipe: Moroccan-flavoured
- Moroccan Meatballs Recipe
How To Make This Delicious Chicken Rice Bowl
Tandoori Chicken:
- Rinse the chicken thoroughly and allow it to drain completely.
- Preheat your oven to 200C
- Add your yogurt, lemon, olive oil, and all the spices in a large bowl and mix until the yogurt changes colour. Then add your chicken and marinate well.
- In a baking tray, add nonstick baking paper. Place your tandoori chicken on top. Then, let it bake in the oven for 35-40 minutes.
- After 20-25 minutes flip the chicken and then let it cook for another 10-15 minutes until its nice and golden.
- Once, cooked remove from the oven.
Rice:
- Cook the white rice according to the instructions on the package.
- Once cooked, add to a large bowl, add butter and extra virgin olive oil, and mix well.
Salad:
- Wash all ingredients and finely chop them all. Add to a bowl
- Add salt, olive oil, and balsamic vinegar and mix well.
Chicken Rice Bowl Sauce:
- In a small bowl, add all the ingredients and mix well. You can adjust the lemon juice and yogurt to make it nice and sauce so it drizzles nicely on the chicken rice bowl.
Assemble:
- On a deep plate, add your salad, rice, and chicken then drizzle your yogurt sauce on top.
- Enjoy!
How To Store:
If you’re meal-prepping this chicken rice bowl for the week, cook the chicken and rice, then let them cool completely before storing them in a container in the fridge.
For the salad, be sure to keep the dressing separate to prevent it from getting soggy. Prepare the dressing and store it in a small container, ready to pour over the salad just before eating.
You can make the chicken rice bowl sauce, store it in an airtight container, and place it in the fridge.
This recipe will stay fresh and delicious in the fridge for up to 3 days!
Tandoori Chicken Rice Bowl
Ingredients
Tandoori Chicken
- 6 chicken thighs (with or without bone)
- 2 tbsp full fat plain Greek yogurt
- 1 tbsp fresh lemon juice
- 2 tbsp extra virgin olive oil
- 1 tsp salt (or to taste)
- 1 tsp paprika
- 1 tsp garam masala
- 1 tsp cumin
- 1 tsp coriander powder
- 1 tsp fenugreek
- 1/2 tsp garlic granules
- 1/2 tsp ginger powder
- 1/2 tsp turmeric
- 1/2 tsp black pepper
Rice
- 2- 2 1/2 cups rice (this depends on how much rice you want per person)
- 1 tbsp butter (adjust based on how much rice you make) optional but highly recommend
- 1 tbsp extra virgin olive oil (adjust based on how much rice you make) optional but highly recommend
Salad
- 2 cups finely sliced romaine lettuce
- 1 cup cucumber
- 5 plum tomatoes
- 1 whole avocado
- 1-2 large beetroots
- salt to taste
- 1 tbsp extra virgin olive oil
- 1/2 tbsp balsamic vinegar (taste to see if you want more)
Chicken rice bowl sauce
- 2 1/2 tbsp full fat plain Greek yogurt
- 2 tbsp mayonnaise
- 1-2 tbsp fresh lemon juice (adjust to taste and how runny you want the sauce to be – make sure you taste before you add more)
- salt and black pepper to taste
- 1 tsp dried chopped mint
Instructions
Tandoori Chicken
- Wash your chicken thighs well.
- Preheat oven to 200C.
- In a large bowl, add the yogurt, lemon juice, olive oil, and all spices and mix well.
- Add your chicken thighs and marinate well.
- In a baking tray, add non-stick baking paper and place your chicken. Place in the oven and let it bake for 35-40 minutes.
- After 20-25 minutes, flip the chicken and let it cook for another 10-15 minutes or until nice and golden.
Rice
- Prepare the white rice according to the instructions on the package.
- Once cooked, add the butter and olive oil, and mix well.
Salad
- Wash and chop your salad ingredients, and add to a bowl.
- Add your dressing (salt, olive oil, and balsamic vinegar). Then mix well.
Chicken Rice Bowl Sauce
- Add all the ingredients into a bowl and mix well.
Assemble
- On a deep place, add your salad, rice, and chicken thighs. Then drizzle the sauce on top.
- Enjoy!
This post was all about a chicken rice bowl recipe.
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I would like to know the weight of the chicken thighs used. We bought 6 of them but it weighs about 1.2kg. and I am not sure if the quantity of spices used would be sufficient for the same.
It should be ok lovely! We usually use 6-10 thighs with bones and use the same amount of spices
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