Tandoori Chicken Quinoa Bowl
Prep Time:
15 Minutes
Cook Time
25 Minutes
Servings
Servings : 1
Why This Recipe Works?
Balanced Macro Profile: This meal provides approximately 540 Calories, with a macro split of 45g Protein, 58g Net Carbs, and 12g Healthy Fats. It's a complete post-workout meal that supports muscle recovery while keeping you lean and energized.
The Protein: Chicken breast is the gold standard for lean protein, delivering over 40g per serving without excess fat.
The Volume: Quinoa and roasted vegetables provide fiber and volume, keeping you full for hours. The addition of sweet potato adds complex carbs for sustained energy.
The Flavor: Traditional tandoori spices (garam masala, cumin, coriander) deliver authentic taste without the heavy cream-based sauces that derail your macros. Roasted bell peppers and sweet potato add natural sweetness and depth.
Ingredients
For the Tandoori Chicken:
5 oz (140g) Boneless, Skinless Chicken Breast: (~40g Protein) — Cut into 1-inch cubes or strips.
1/3 cup Plain Non-Fat Greek Yogurt: (~6g Protein).
Spices: 1 tsp Garam Masala, 1 tsp Paprika (for color), 1/2 tsp Cumin powder, 1/2 tsp Coriander powder, 1/4 tsp Turmeric, 1/4 tsp Cayenne pepper (adjust to taste).
Aromatics: 1 tsp Ginger-Garlic paste, juice of 1/2 lemon.
Salt: 1/4 tsp (or to taste).
For the Quinoa Base:
3/4 cup Cooked Quinoa: (~6g Protein) — Increased from 1/2 cup for more carbs.
Fresh Cilantro: 2 tbsp chopped.
Lime Juice: 1 tsp.
For the Roasted Vegetables:
3 oz (85g) Sweet Potato: (Cubed into 1/2-inch pieces) — Adds complex carbs and natural sweetness.
3/4 cup Bell Peppers: (Red or yellow - sliced into strips) — Adds color and vitamin C.
Spices for Roasting: 1/2 tsp cumin powder, 1/4 tsp chili powder, pinch of salt.
Spray Avacado/ Coconut Oil: For roasting.
For the Cucumber Raita:
1/4 cup Non-Fat Greek Yogurt: (~6g Protein).
1/4 cup Diced Cucumber: (seeds removed).
Spices: Pinch of cumin powder, pinch of black salt (kala namak).
Fresh Mint: 1 tbsp chopped.
Preparation
Marinate the Chicken:
Mix the Marinade: In a bowl, combine Greek yogurt, all the spices, ginger-garlic paste, lemon juice, and salt. Mix until smooth.
Coat the Chicken: Add the chicken pieces and toss until fully coated. Cover and refrigerate for at least 30 minutes (or up to 4 hours for deeper flavor).
Roast the Vegetables:
Preheat: Set your oven to 425°F (220°C) or preheat air fryer to 400°F (200°C).
Season: In a bowl, toss sweet potato cubes and bell pepper strips with cumin powder, chili powder, and a pinch of salt. Spray lightly with cooking oil.
Roast: Spread vegetables in a single layer on a baking sheet. Roast for 20–25 minutes, flipping halfway, until the sweet potatoes are fork-tender and slightly caramelized.
Cook the Chicken:
Stovetop Method: Heat a non-stick grill pan or skillet over medium-high heat. Spray lightly with cooking spray. Add marinated chicken pieces in a single layer.
Sear: Cook for 4–5 minutes on the first side without moving (this creates the char). Flip and cook for another 4–5 minutes until the internal temperature reaches 165°F (74°C).
Rest: Remove from heat and let rest for 3 minutes before slicing.
Alternative - Air Fryer Method: Preheat air fryer to 400°F (200°C). Place marinated chicken in the basket in a single layer. Cook for 12–15 minutes, flipping halfway, until cooked through and slightly charred.
Prepare the Quinoa:
Follow the quinoa cooking instructions: Rinse 1/3 cup dry quinoa under cold water. Combine with 2/3 cup water in a pot. Bring to a boil, then reduce to low heat and cover. Simmer for 15 minutes, then let sit covered for 5 more minutes.
Once cooked, fluff with a fork and stir in chopped cilantro and lime juice.
Make the Raita:
Mix: In a small bowl, combine Greek yogurt, diced cucumber, cumin powder, black salt, and fresh mint.
Chill: Keep refrigerated until ready to serve.
Assembly:
Layer: Start with the herbed quinoa as your base.
Add Vegetables: Arrange the roasted sweet potato and bell peppers alongside the quinoa.
Top with Protein: Place the tandoori chicken pieces on top.
Garnish: Add a generous dollop of cucumber raita on the side. Garnish with fresh cilantro and a lime wedge.