Tandoori Chicken Meal Prep

Tandoori Chicken Meal Prep

So this recipe is a little less traditional than normal Tandoori chicken. Not because of any modification of spices or ingredients; the flavor is definitely there. But in the cooking method.

Traditional Tandoori chicken is made in a tandoor (traditional clay oven). These days, you’ll see a lot of recipes calling for it to be grilled. But sometimes, it’s cold. And sometimes, you don’t want to or have time to fire up the grill.

There’s a couple things I did differently with this tandoori chicken recipe versus others out there. Firstly, I cut the chicken breast/thighs up into chunks instead of whole breast or thighs. This accomplishes several things.

First, its easier for me to portion out an exact portion size if you’re counting calories/macros and going for a goal. Second, it just has more flavor. When you’re marinating chicken chunks as opposed to whole pieces of chicken; there’s just more surface area to face the marinade and therefore more flavor.

Second was the cooking method. I’ll include a way to do it on the grill in skewers, but spreading out the chicken chunks on a sheet pan and cooking them under the oven broiler on low creates a very nice char without drying it out (thanks to the yogurt marinade). Enjoy!

The Best Tandoori Chicken Meal Prep

Tandoori chicken chunks perfect for your meal prep; bodybuilder friendly
Servings 6


  • 2.5 lb Chicken breast or thighs, chopped into chunks About 3-4 large breasts or 8 thighs
  • 2 tbsp Greek yogurt I like Fage 0%
  • 1 tbsp Avocado oil
  • 1 Juice of 1 lemon
  • 1 red onion chopped
  • 5-6 cloves garlic, chopped
  • 2 inch piece of ginger, chopped Thumb size
  • 2.5 tbsp tomato paste
  • 1 tsp garam masala
  • 2.5 tsp coriander
  • 2 tsp paprika I like 1 tsp smoked + 1 tsp sweet
  • 1/2 tbsp cumin
  • 2.5 tsp salt
  • 1 tsp pepper
  • 1/2 bunch cilantro, chopped

Yogurt Sauce

  • 1 cup Greek yogurt
  • 1/2 bunch cilantro, chopped
  • 1/2 tsp salt
  • Unsweetened almond milk to desired thickness


  • In a food processor or blender, combine lemon juice, avocado oil, tomato paste, onion, garlic, ginger, and all spices and pulse/blend until almost smooth. You want it to be just a tiny bit chunky.
  • In a tupperware or plastic bag, combine chicken chunks, processed marinade, and chopped cilantro. Marinate for 30 minutes up to 6 hours.
  • Turn the oven broiler on low and place the rack about 7-8 inches away from the broiler. For my oven, this is the third rack space down.
  • Line a large sheet pan with tin foil and spray with non-stick spray. Spread the chicken chunks evenly on the pan in one layer.
  • Depending on the oven, broil for 8-15 minutes. Check on them after 8 minutes; if not slightly charred on top, let go for another few minutes.
  • Remove, portion into meal preps. Serve with basmati rice or naan. Enjoy!

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