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Indian-Inspired Chicken Meal Prep Bowls

by Ronaldo Derric
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These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

Chicken Tandoori Meal Prep Bowls

Ingredients and substitutions

  • Olive oil – if you don’t have olive oil, feel free to use canola, sunflower or avocado oil.
  • Cauliflower – if you’re not a fan of cauliflower, you can prepare this dish with just the potatoes.
  • Russet potato – Yukon Gold potatoes are a good alternative.
  • Red onion – red onions will compliment the flavour palette of the meal, but yellow onions will work just fine.
  • Peas – feel free to leave the peas out of this recipe.
  • Frozen pakoras – leave these out if you’re not a fan or can’t find any.

Chicken marinade

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  • Chicken breasts – chicken thighs are a great substitute.
  • Plain yogurt – you can use plain Greek yogurt or low-fat yogurt instead.
  • Lemon juice – if you’re in a pinch, you can use lime juice.
  • Garlic – fresh garlic is ideal but a garlic paste or jarred minced garlic will also do the trick.
  • Turmeric – if you don’t have any turmeric, curry powder would be the next best substitute.
  • Garam Masala – substitute for cardamom or double the ground ginger.
  • Cumin – coriander is the best substitute for cumin.
  • Ground dried ginger – minced fresh ginger can also work.
  • Salt – to taste.

Aloo Gobi spice

  • Curry powder – if you don’t have any curry powder, you can make your own using a mixture of cumin, coriander, turmeric, black pepper and chili powder/flakes.
  • Coriander – add extra cumin to replace the coriander powder.
  • Turmeric – see substitution notes above.
  • Cumin – see substitution notes above.
  • Ground dried ginger – see substitution notes above.
  • Salt – to taste.

Chicken Tandoori Meal Prep Bowls

How to make this recipe

  1. Make the marinade.
  2. Marinate the chicken.
  3. Toss the veggies in the aloo gobi spice.
  4. Cook everything on a sheet pan.
  5. Serve and enjoy!

Chicken Tandoori Meal Prep Bowls

Where to find pakoras

You can usually find pakoras in the freezer aisle of your local grocery store’s International Foods section. If you’re having a hard time finding them in your local grocery store, you can also try a South Asian supermarket in your area or buy them fresh from a local Indian restaurant!

Chicken Tandoori Meal Prep Bowls

Frequently Asked Questions

What are pakoras?

Pakoras are fried vegetable fritters that are popular in Indian cuisine. They’re known as a snack served by street food vendors in various subcontinents in India. Pakoras are a side dish packed with flavour and can turn even the most boring meal into something to look forward to. When eaten alone, pakoras are often enjoyed with a special dipping sauce or chutney, made out of either creamy cilantro or tamarind sauce.

What is aloo gobi?

Aloo gobi is a dry Indian dish typically made using potatoes, cauliflower and spices. This recipe uses an aloo gobi-inspired spice mix with curry powder, coriander, turmeric, cumin, dried ginger and salt.

How many calories are in this recipe?

These meal prep bowls have 277 calories per serving, not including the pakoras. Depending on what brand of pakoras you use, you’re looking at an extra 40-80 calories per pakora.

Chicken Tandoori Meal Prep Bowls

Storing and reheating

These Indian-inspired bowls are perfect for meal prep and will last in the fridge for up to 5 days! When you’re ready to enjoy, just microwave for 1-2 minutes and you’re good to go.

Freezing the chicken

If you have any extra chicken on hand, feel free to freeze it for up to 3 months. You can freeze the chicken in the marinade or fully cooked. Once you’re ready to enjoy your chicken, defrost the meat in the fridge overnight and then follow the cooking or reheating instructions as normal.

Chicken Tandoori Meal Prep Bowls

More Indian-inspired recipes

Meal prep tools for this recipe

  • Glass meal prep bowls are great for reheating these bowls.
  • These Bento box containers are perfect for packing snacks and lunches together (I usually place the pakoras in the compartments to separate them).
  • Restock your freezer with free-range chicken from Butcher Box!
Chicken Tandoori Meal Prep Bowls

Indian-Inspired Chicken Meal Prep Bowls

These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

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Course: Grain Bowl

Cuisine: Indian

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Servings: 4 servings

Calories: 277kcal

Instructions

  • Preheat oven to 400 F. Mix chicken together with marinade ingredients and let marinate for 10-15 minutes.

  • Toss cauliflower, potatoes and red onion with the ingredients under the aloo gobi spice heading, along with olive oil on a baking sheet. Bake for 15 minutes, then remove from oven. Mix peas into cauliflower mixture.

  • Add chicken and pakoras to the same baking sheet and bake for 15 minutes, turning pakoras and tossing chicken halfway through.

  • Remove from oven, and serve!

Notes

Nutritional info does not include pakoras as this varies by brand. If using the Spice it Up brand, add 80 calories for every 2 pakoras.
Store the leftovers in the fridge for up to 5 days then microwave for 1-2 minutes.
Freeze the chicken cooked or raw in the marinade for up to 3 months. Defrost in the fridge overnight then cook or reheat as normal.

Nutrition

Calories: 277kcal | Carbohydrates: 24g | Protein: 30g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 767mg | Potassium: 1206mg | Fiber: 5g | Sugar: 6g | Vitamin A: 389IU | Vitamin C: 85mg | Calcium: 76mg | Iron: 3mg

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