Keto Tandoori Chicken Meal Prep

Keto Tandoori Chicken Meal Prep


Keto Tandoori Chicken Meal Prep

Keto Tandoori Chicken Meal Prep

This tandoori inspired chicken is marinated in an aromatic spiced yoghurt and baked in the oven. The chicken is served alongside a portion of cumin and coriander cauliflower rice with a refreshing salad.
This is ideal for meal prepping as you can prepare a batch of chicken, rice and salad at the start of the week to provide multiple lunches.
4.67 from 3 votes
Prep Time 2 hours 8 minutes
Cook Time 15 minutes
Total Time 2 hours 23 minutes
Course Main Course
Cuisine Indian
Servings 4 people
Calories 221 kcal


For the chicken

  • 500 grams chicken breast diced
  • 2 cloves garlic minced
  • 1 tbsp extra virgin olive oil
  • 2.50 cm fresh ginger grated
  • 1 tsp cayenne pepper
  • 1 tsp lemon juice
  • 1 tsp lemon zest
  • 1 tsp garam masala
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp turmeric
  • ½ tsp paprika
  • ½ tsp ground cinnamon
  • 95 g Greek yoghurt (yogurt)
  • salt and pepper to season

For the salad

  • 2 tbsp extra virgin olive oil
  • 1 large tomato diced
  • 1 small cucumber diced
  • ½ medium red onion finely sliced
  • ½ tsp ground cumin
  • ½ tbsp lemon juice
  • 7 g fresh coriander (cilantro) chopped
  • salt and pepper to season

For the rice

  • 400 g cauliflower rice
  • 2 tsp cumin seeds
  • 2 tsp ground cinnamon
  • 2 tbsp Greek yoghurt (yogurt)
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh coriander (cilantro) chopped


  • To prepare the chicken, add the yoghurt, spices, garlic, ginger, seasoning, lemon juice, zest and oil to a shallow mixing bowl. Stir together until well combined.
  • Add the chicken pieces to the spiced yoghurt, coating the chicken well in the mixture. Cover and refrigerate for a minimum of two hours to marinade the chicken.
  • Preheat the oven to 200°C (400°F), 180°C (350°F) for fan assisted.
  • Arrange the marinated chicken across a shallow baking tray and bake for 15 - 18 minutes (depending on the thickness of the chicken) until completely cooked through.
  • Whilst the chicken is cooking you can prepare the rice and salad. To prepare the rice, heat the olive oil in a small pan over a low/medium heat. Add the cumin seeds, frying gently for a minute until fragrant.
  • Add the riced cauliflower and the cinnamon and stir well to combine. Cook for 2 minutes until the rice is hot through and tender.
  • Remove from the heat and stir through the coriander.
  • To prepare the salad, add all salad ingredients together in a mixing bowl and stir well to combine.
  • Divide the chicken, rice and salad into four portions to create four ready to go lunches. Add remaining Greek yoghurt to serve.
Keyword aromatic, Chicken, Curry, meal prep, salad