Tandoori Chicken Rice Bowls

These Tandoori Chicken Rice Bowls are bold, vibrant, and packed with flavour. Juicy tandoori chicken is served over fluffy rice with crisp salad, cooling yoghurt sauce, pickled onions, and fresh herbs for the ultimate high-protein meal prep.

The chicken is marinated in yoghurt, garlic, ginger, lemon, and warming spices, then roasted until smoky, juicy, and lightly charred around the edges.

 They are fresh, satisfying, and perfect for busy weekdays when you want something healthy that still tastes exciting.

Jump to:

• Why You Will Love This Recipe
• What Makes These Tandoori Bowls So Good?
• Ingredients and Why They Matter
• How to Make Tandoori Chicken Rice Bowls
• Tips and Tricks
• Storage and Meal Prep
• Serving Suggestions
• 📖 Recipe

Why You Will Love This Recipe

• Perfect for high protein meal prep
• Juicy, flavour-packed tandoori chicken
• Easy to customise with toppings and sauces
• Tastes like restaurant-style tandoori bowls at home
• Packed with warming spices and fresh flavour
• Perfect for lunches or quick dinners
• These bowls are balanced, filling, and ideal for prepping ahead for the week.

What Makes These Tandoori Bowls So Good?

The marinade transforms the chicken completely. Greek yoghurt tenderises the chicken while garlic, ginger, lemon juice, tandoori masala, Kashmiri chilli, and warming spices create deep flavour and smoky colour.

Roasting the chicken at high heat keeps it juicy while creating lightly charred edges similar to traditional tandoori chicken. Paired with fluffy rice and cooling yoghurt sauce, every bite is balanced perfectly.

Ingredients and Why They Matter

Chicken Breast or Chicken Thighs
Chicken breast keeps the bowls lean and high in protein, while thighs offer extra richness and juiciness. Both work beautifully in this recipe.

Yoghurt
Tenderises the chicken and helps the marinade coat every piece properly.

Garlic Paste
Adds deep savoury flavour throughout the marinade.

Green Chilli Paste
Adds freshness and heat that balances the smoky spices.

Lemon Juice
Brightens the marinade and balances the richness of the spices and yoghurt.

Tandoori Powder
The key ingredient that gives the chicken its signature restaurant-style tandoori flavour.

Madras Curry Powder
Adds warmth, depth, and extra layers of spice.

Chilli Powder
Brings warmth and heat while helping create bold flavour.

Smoked Paprika
Adds smokiness and deep colour to the chicken.

Mint Paste
Adds freshness and brightness to balance the spices.

Rice
Fluffy basmati rice balances the bold tandoori spices perfectly. Choose from Jeera Rice, Ghee Rice, or Pepe's Rice

Mint Yoghurt Sauce
Adds freshness and cooling contrast to the smoky chicken.

How to Make Tandoori Chicken Rice Bowls

Prepare the chicken
If using large chicken pieces, cut into bite-sized chunks or thinner slices.

Make the marinade
In a large bowl, mix together the Greek yoghurt, Neutral oil, Melted butter, Lemon juice, Garlic Paste, Ginger Paste, Tomato paste, Kashmiri chilli powder, Coriander powder, Cumin powder, Chilli powder, Garam masala, Turmeric Powder, Black pepper, Fenugreek leaves, Tandoori masala and Salt. Mix until smooth.

Marinate the chicken
Add the chicken and coat thoroughly in the marinade.
Cover and refrigerate for 30 minutes (or use immediately) or overnight for the best flavour.

Sear the chicken
Heat a large pan over medium heat. Add oil and heat until shimmering. Place the chicken into the pan in a single layer. Cook the chicken breasts for 7 minutes without touching until they develop a deep golden brown crust. Flip the chicken and continue cooking for another 8 to 10 minutes, or until the chicken reaches an internal temperature of 74°C (165°F) at the thickest part. Once cooked, rest the chicken for a few minutes before slicing.

Make the mint yoghurt sauce - Mix together Greek yoghurt, Mint (Dry), Garlic Paste, Lemon juice, Salt and Pepper. Adjust consistency with a splash of water if needed.

Make Rice - Either Peri Peri Chicken and Rice Bowl Inspired by Pepe's, How to Make Ghee Rice or Jeera Rice.  

Assemble - Add Tandoori Chicken to a bowl, with Rice and Kachumber.

Tips and Tricks

• Marinating overnight gives the deepest flavour
• Grill the chicken briefly for authentic charred edges
• Fenugreek leaves add authentic flavour
• Add fresh lemon before serving for extra brightness

Storage and Meal Prep

Fridge
Store in airtight containers for up to 5 days.

Reheating
Reheat the chicken and rice gently before serving.

Freezing
The chicken freezes well cooked or uncooked in the marinade for up to 2 months.
Rice can also be frozen separately.

Serving Suggestions

These bowls pair perfectly with:
Garlic naan
Pickled onions
Mint chutney
Tamarind chutney
Kachumber salad
Roasted vegetables
Or serve as Wraps or Loaded fries

More Chicken Meal Prep:

Chicken Doner Meal Prep with Mediterranean Yellow Rice

Shish Tawook Meal Prep Bowls with Lebanese Rice

Chicken Shawarma Rice Bowls (Halal Cart Style)

Peri Peri Chicken and Rice Bowl Inspired by Pepe's

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