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Tandoori chicken
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5 from 1 vote

Keto Tandori 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.
Prep Time2 hrs 8 mins
Cook Time15 mins
Total Time2 hrs 23 mins
Course: Main Course
Cuisine: Indian
Keyword: aromatic, Chicken, Curry, meal prep, salad
Servings: 4 people
Calories: 221kcal


for the chicken

  • 500 grams chicken breast diced
  • 2 cloves garlic minced
  • 1 tbsp olive oil
  • 1 inch fresh ginger grated
  • 1 tsp cayenne pepper
  • 1 tsp lemon juice
  • 1 tsp lemon zest
  • 1 tsp garam masala
  • 1/2 tsp coriander ground
  • 1/2 tsp cumin ground
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • 1/2 tsp cinnamon ground
  • 1/3 cup greek yoghurt
  • sea salt and freshly ground black pepper to taste

for the salad

  • 2 tbsp olive oil
  • 1 large tomato diced
  • 1 cup cucumber diced
  • 1/2 medium red onion finely sliced
  • 1/2 tsp cumin ground
  • 1/2 tbsp lemon juice
  • 1/3 cup cilantro chopped
  • sea salt and freshly ground black pepper to taste

for the rice

  • 4 cups cauliflower rice
  • 2 tsp cumin seeds
  • 2 tsp cinnamon ground
  • 2 tbsp greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp coriander 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 degrees Celsius, 180 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.


Calories: 221kcal | Carbohydrates: 16g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 67mg | Potassium: 710mg | Fiber: 5g | Sugar: 6g | Vitamin A: 860IU | Vitamin C: 91.4mg | Calcium: 112mg | Iron: 2.4mg