Can I marinate the chicken overnight?

Yes. Cover and refrigerate the chicken in the cilantro yogurt marinade for up to 12 hours. Let it sit at room temperature for 15 minutes while the oven heats so it roasts more evenly.

How do I keep chicken breast from drying out on a sheet pan?

Use similarly sized pieces, roast at the stated temperature, and check with a thermometer from the 20-minute mark. Resting the chicken before serving also helps retain its juices.

High-Protein Sheet-Pan Malai Chicken and Potatoes

Name: High-Protein Sheet-Pan Malai Chicken and Potatoes
Prep time: 18 min
Cook time: 37 min
Total time: 55 min
Yield: 4
Ingredients: 520 g chicken breast (boneless, skinless, cut into 4 even portions); 150 g plain 0% Greek yogurt; 20 g cilantro (leaves and tender stems); 5 cloves garlic (roughly chopped); 30 g ginger (peeled and sliced); 1 chile serrano chile (stemmed; use 1 for mild heat or 2 for hotter); 5 ml olive oil; 1.5 tsp garam masala; 0.75 tsp kosher salt; 1000 g baby potatoes (quartered; fingerling potatoes work too); 300 g yellow onion (cut into 2 cm / 3/4-inch wedges); 15 ml olive oil; 0.5 tsp kosher salt; 500 g green beans (trimmed); 10 ml olive oil; kosher salt (to taste); 150 g plain 0% Greek yogurt; 15 ml lemon juice; 30 ml hot water; 10 g cilantro (roughly chopped, for serving)

High-protein sheet-pan malai chicken with potatoes, green beans, and a bright cilantro yogurt sauce for a lower-cholesterol weeknight dinner.

High-Protein Sheet-Pan Malai Chicken and Potatoes

This sheet-pan malai chicken keeps the fragrant cilantro, ginger, garlic, and garam masala profile of a creamy chicken dinner, while using skinless chicken breast and 0% Greek yogurt for a lighter, high-protein result. Potatoes roast until golden alongside onion, and green beans turn it into a complete meal without needing a separate side dish.

The word malai often signals a rich, creamy finish. Here, the blended yogurt marinade and cool lemon yogurt sauce provide that creamy contrast without heavy cream or ghee. It is an Indian-inspired sheet-pan dinner rather than a claim of traditional preparation, designed for an accessible weeknight meal.

Flavor Profile

Cilantro, ginger, garlic, and serrano chile make the yogurt marinade fresh, warm, and gently spicy. Garam masala adds aromatic depth, while lemon brightens the roasted potatoes and green beans at the end. The flavours are savoury and creamy, with enough sharpness to keep the dish from tasting heavy.

How It Comes Together

Begin by roasting the potatoes and onion, because they need a head start before the chicken goes on the pan. While they roast, blend the marinade and coat the chicken breast. This short rest is enough to season the surface and keeps the workflow practical for a weeknight.

Add the chicken and green beans after the first potato roast. Arranging them in a single layer allows the vegetables to brown and the chicken to cook evenly. Once the chicken is safely cooked, let it rest briefly while you mix the lemon yogurt finish. Spoon it over the warm vegetables off the heat so it stays silky.

Chef's Tips

Choose potatoes that are close in size and cut them evenly; larger pieces may need another 5 minutes before serving. A large, rimmed sheet pan is important: crowding traps steam and softens the potatoes instead of roasting them.

Check the chicken with an instant-read thermometer rather than relying on colour. Pull it when the thickest part reaches 74°C / 165°F, then give it a five-minute rest. If the potatoes need extra colour after the chicken is done, move the chicken to a plate and return the vegetables to the oven.

Ingredient Highlights

Chicken breast gives each serving substantial protein without the saturated fat from chicken skin. Plain 0% Greek yogurt does double duty: it tenderises the chicken in the marinade and makes a tangy finishing sauce. Potatoes supply the main carbohydrate portion, while green beans and onion contribute more than 150 g of vegetables per serving.

Low-Cholesterol Notes

This version leaves out the skin, ghee, and heavy cream in favour of a measured amount of olive oil and 0% Greek yogurt. These changes substantially reduce saturated fat while keeping the characteristic creamy, aromatic effect. It is still a full meal, so season with salt thoughtfully and use the lemon, herbs, and chile to build flavour first.

Easy Swaps

Broccoli, tenderstem broccoli, courgette, mushrooms, or frozen mixed vegetables can replace the green beans. Add quick-cooking vegetables halfway through the chicken roast so they do not overcook. Boneless, skinless chicken thighs will also work, though they will raise the saturated fat and cholesterol slightly.

Make-Ahead & Meal Prep

Marinate the chicken the night before and keep it covered in the refrigerator. For leftovers, portion the chicken, vegetables, and potatoes into airtight containers for up to 3 days. Reheat until piping hot, then add a spoonful of fresh yogurt and lemon if you want to restore the sauce's bright finish.

Serving & Goal Fit

One serving is one chicken breast portion with roughly 250 g potatoes and a generous portion of green beans and onion. It provides about 42 g protein. On a training day, add 50 g cooked rice or one piece of fruit. On a rest day, keep the chicken and vegetables the same and reduce the potatoes by about 50 g.

Firm tofu or shrimp are practical protein swaps on another night. Broccoli, peas, mushrooms, onions, courgette, green beans, tenderstem broccoli, and frozen mixed vegetables all fit the same sheet-pan method.