Tandoori Chicken and Cauliflower Sheet Pan Dinner
This Tandoori Chicken and Cauliflower Sheet Pan Dinner delivers 34g protein and 371 calories per serving — a high-protein, moderate-calorie option built for muscle building. Batch-preps 6 servings quickly on the stovetop, eliminating decision fatigue through the week. Works for both cutting and lean bulks when protein density matters most.
Ingredients
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Cauliflower(907g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Greek Yogurt (Nonfat)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Lemon Juice, Fresh(45g)
- •Ginger, Fresh Root(15g)
- •Garlic
- •Turmeric, Ground(5g)
- •Chili powder(5g)
- •Cayenne Pepper, Ground(1g)
- •Cinnamon, Ground(3g)
- •Cumin, Ground(5g)
- •Cilantro, Fresh(60g)
- •1 teaspoon kosher salt
- •Chickpeas, Canned, Drained
- •Yellow Onion
- •Rice, Basmati, White
- •Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Bread, Naan
Instructions
- 1Preheat the oven to 425°F with a rack in the center position. Line a rimmed sheet pan with parchment paper.
- 2In a large bowl, whisk together the olive oil, yogurt, lemon juice, ginger, garlic, turmeric, chili powder, cayenne, cinnamon, cumin, cilantro, and salt until smooth.
- 3Add the chicken thighs and cauliflower florets to the marinade and toss until everything is evenly coated with the spice mixture.
- 4Transfer the chicken and cauliflower to the prepared sheet pan, arranging them in a single layer with space between pieces for even browning. Scatter the chickpeas around and between the chicken and cauliflower.
- 5Roast for 20-25 minutes or until the cauliflower is caramelized and tender and the internal temperature at the chicken reaches 165°F on an instant-read thermometer.
- 6Transfer to a serving platter and garnish with fresh cilantro. Serve with sliced red onion, basmati rice, raita and warm naan alongside, if desired.
Nutrition — Per Serving
371
calories
34g
protein
23g
fat
- Carbohydrates
- 11g
- Saturated fat
- 4.2g
- Sodium
- 178 mg
- Dietary fiber
- 4.3g
6 servings per batch · ~356g each
Macro data sourced from USDA FoodData Central
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How much protein does Tandoori Chicken and Cauliflower Sheet Pan Dinner have per serving?
Each serving contains 34g of protein and 371 calories with 23g fat and only 11g carbs, making it a high-protein, low-carb option. This macro profile is ideal for protein-focused training days.
How long does Tandoori Chicken and Cauliflower Sheet Pan Dinner take to prep?
Quick prep stovetop recipe that yields 6 servings in a single batch, giving you multiple meals from one cooking session. Everything cooks together on the pan for streamlined cleanup.
Is Tandoori Chicken and Cauliflower Sheet Pan Dinner good for fat loss?
At 371 calories and 34g protein per serving with minimal carbs at 11g, this recipe is well-suited for fat loss phases where maintaining muscle while reducing calories is the priority. The high protein content supports satiety on lower daily calorie targets.
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