Traditional tandoori chicken is made in a clay oven, but this version of the classic Indian chicken dinner is baked on a sheet pan with Indian spiced vegetables for a complete meal any night of the week.
Sheet Pan Tandoori Chicken
Chicken dinner ideas that are full of flavor but easy to make are definitely my idea of weeknight success.
It’s what I call my dinner flavor jam. Minus the literal jam.
This 30-minute chicken and vegetables recipe comes to you from the New York Times Best Seller Skinnytaste One & Done Cookbook, written by my friend Gina of the blog Skinnytaste. This is Gina’s third cookbook, and home cooks everywhere are applauding and thanking it every time they use it.
Each of the recipes are family favorites made healthy and they’re Weight Watchers friendly. They’re all cooked in either a skillet, in the slow cooker, in the Instant Pot, in the air fryer, or on a sheet pan in the oven, just like this easy, all-in-one sheet pan tandoori chicken dinner.
What is Tandoori Chicken?
We didn’t eat much Indian-style food growing up, so when I had my first meal at an Indian restaurant I had to ask my friend, what is tandoori style? It’s simply the method of cooking directly over charcoal in a ceramic walled tandoor oven where the heat can reach smoky hot temperatures, similar but different than a pizza oven.
But with this tandoori chicken and vegetables recipe, you don’t need a tandoor oven to make it. Instead, a hot oven and sheet pan will do.
What’s in This Tandoori Chicken and Vegetables?
This Indian chicken dish has three main components: the tandoori chicken itself, the veggies that are roasted alongside the meat, and the creamy yogurt sauce that’s dolloped on before serving.
To make this tandoori chicken and vegetables recipe, you’ll need:
- Plain yogurt
- Lemon juice
- Fresh ginger
- Chicken thighs
- Olive oil
- Fresh cilantro
see more: 31 Days of Sheet Pan Dinners
In addition to fresh garlic and ginger, dry spices give the chicken its signature Indian flavor. What is tandoori spice mix? It’s a simple mix of the classic Indian spices:
- Garam masala
- Cayenne pepper
- Kosher salt
Garam masala is the warming flavor that comes from toasted spices (coriander, cardamom, cinnamon, nutmeg, cumin, cloves) and varies upon region. These days it can readily be found in nearly every grocery store, or here’s how to make garam masala at home.
How to Make Tandoori Chicken in the Oven
Boneless, skinless chicken thighs are marinated in yogurt to tenderize and flavor each bite. Marinating chicken in yogurt adds enzymes and just enough acid to break down the protein in chicken without making it tough. Like buttermilk, it’s what creates a tender and flavorful bite.
Unlike traditional tandoori chicken, there’s no red dye in this recipe. Instead, paprika adds the classic color. Tandoori chicken isn’t spicy either, even though the oddly fluorescent red color may make you think so.
To make this meal complete, veggies are roasted right alongside the chicken. Carrots and cauliflower get a dusting with the garam masala spice mixture that caramelizes as the veggies roast.
The chicken and vegetables are served with a garlicky yogurt sauce for dipping. I doubled this part when I made it because it isn’t something to skimp on.
Can I Use Chicken Breasts Instead?
Most likely, yes. However, you may want to cut them down a little thinner depending on the original thickness of the breasts.
Can I Use Other Veggies in This Dish?
Absolutely! This Indian baked chicken and vegetables recipe calls for rainbow carrots and cauliflower, but you’re welcome to use whatever veggies you have on hand.
More vegetables that pair well with this Indian chicken dish are:
- Bell pepper
- Squashes (like butternut or acorn)
- Brussels sprouts
Tips for Making Tandoori Chicken in the Oven
You can get away with marinating the chicken for as little as an hour, but it’s also okay to leave it in the fridge overnight. Don’t let the chicken sit in the marinade longer than that, otherwise it’ll become tough and chewy.
Gina recommends using full-fat whole yogurt rather than Greek yogurt so the sauce doesn’t separate or become watery.
Also note that using freshly squeezed lemon juice and fresh ginger makes a big difference in this recipe. You need those fresh flavors to balance out the spices in this dish!
More Easy Chicken Recipes You’ll Love
- Indian Butter Chicken
- Honey Mustard Chicken
- Oven Roasted Chicken with Lemon Rosemary Butter
- 30-Minute Chicken Parmesan
- One-Pot Creamy Chicken and Rice Casserole
- Slow Cooker Chicken Cacciatore
If you make this recipe, please let me know! Bookmark this recipe and leave a comment below, or take a photo and tag me on Instagram with #foodiecrusheats
Easy Tandoori Chicken and Vegetables
For the Chicken:
- 1/4 cup whole-milk yogurt (not Greek)
- 2 tablespoons fresh lemon juice
- 1/4 cup chopped onion
- 3 cloves garlic , pressed or minced
- 2 teaspoons fresh ginger
- 2 teaspoons garam masala
- 1/4 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon smoked paprika
- 1/2 teaspoon kosher salt
- 1 3/4 pounds boneless skinless chicken thighs , trimmed of fat (3 1/2 ounces each)
- Olive oil spray
For the Vegetables:
- 1 1/2 pounds rainbow carrots , halved and cut lengthwise, then cut into 2-inch pieces
- 4 cups medium cauliflower florets (about 1 whole head)
- 1 tablespoon olive oil
- 1 teaspoon garam masala
- 1 teaspoon kosher salt
- Freshly ground black pepper
For the Yogurt Sauce:
- 1/2 cup whole-milk yogurt (not Greek)
- 1 teaspoon fresh lemon juice
- 1 clove garlic , pressed or minced
- 1 tablespoon chopped cilantro , plus more for garnish
- 1/8 teaspoon kosher salt
For the Chicken:
- In a small bowl, combine the yogurt, lemon juice, onion, garlic, ginger, garam masala, turmeric, cayenne, smoked paprika, and salt. Place the chicken thighs in a gallon freezer bag with the marinade and refrigerate for 1 hour up to overnight.
- When ready to cook, adjust an oven rack in the center and another 4-6 inches from the broiler. Preheat the oven to 425°F. Spray a large rimmed sheet pan with oil.
For the Vegtables:
- In a large bowl or on a plate, toss the carrots and cauliflower with olive oil. Sprinkle with the garam masala, salt, and pepper to taste and toss to coat. Spread the vegetables onto the pan. Remove the chicken from the marinade, scrape off the excess, and nestle the chicken thighs in with the vegetables. Lightly spray with oil.
- Roast on the center rack until the vegetables are tender adn the chicken is cooked through, about 30 minutes.
For the Yogurt Sauce:
- In a small bowl, combine the yogurt, lemon juice, garlic, cilantro, and salt.
- Switch the oven to broil. Move the pan to the higher rack and broil until the chicken and vegetable are slightly charred, about 3-5 minutes. Sprinkle with the chipped cilantro and serve with the yogurt sauce on the side.
- This tandoori chicken recipe calls for cauliflower and carrots as the main vegetables, but feel free to experiment and try other variations too.
More Favorite Chicken Dinners to Make Now
- Crispy Smoked Paprika Chicken
- 30-Minute Caprese Chicken Recipe
- Easy Chicken Breasts With Creamy Mushroom Sauce
- Potato Chip Crusted Chicken Breasts Recipe
- 30-Minute Creamy Mushroom And Leek Chicken Breasts
Craving more life balance, less stress, and better health? Check out my Nourished Planner, the daily planner to help create simplicity and under-schedule your life.
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