Can I use chicken breast instead of thighs?

Yes. Cut into chunks and roast ~22–25 minutes at 200°C (400°F). Breast dries faster, so start checking early and skip or shorten the broil.

How can I make this dairy-free?

Use coconut yogurt for both marinade and sauce. It tenderises similarly and keeps the sauce creamy.

It’s mild. Add the optional green chilli or a pinch of chilli flakes for more heat.

Marinate overnight, roast, cool, and portion with rice or quinoa. Keep sauce separate. Refrigerate 3–4 days or freeze chicken/veg up to 2 months.

Sheet-Pan Chicken Tikka—43g Protein Per Serve

Name: Sheet-Pan Chicken Tikka—43g Protein Per Serve
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: boneless skinless chicken thighs, cut into chunks; plain Greek yogurt; tomato paste; lemon juice; olive oil; garlic, minced; ground cumin; smoked paprika; garam masala; ground coriander; ground turmeric; chilli powder or Aleppo pepper; fine sea salt & black pepper; red onion, cut into wedges; red bell pepper, sliced; green bell pepper, sliced; olive oil, for drizzling; Greek yogurt; fresh coriander (cilantro) leaves, loosely packed; fresh mint leaves, loosely packed; garlic; lemon juice; small green chilli, optional; fine sea salt; water, to thin; cooked basmati rice or quinoa; chilli flakes, fresh chopped coriander & mint

Juicy chicken tikka roasted on a sheet pan with peppers and onions, finished with a mint-cilantro yogurt sauce. High-protein, no grill needed—perfect weeknight dinner.

Sheet-Pan Chicken Tikka—43g Protein Per Serve 🍗🔥

Looking for a no-grill, high-protein chicken dinner that’s bursting with Indian-inspired flavours? This Sheet-Pan Chicken Tikka delivers all the smoky, spicy depth of restaurant-style tikka—without skewers or mess. Everything roasts beautifully on a single tray, from juicy marinated chicken to caramelised peppers and onions, finished with a cooling mint-cilantro yogurt sauce.

It’s quick, healthy, and perfect for weeknights or meal prep! 🌿

🧄 The Secret’s in the Marinade

The base of this dish is a simple but powerful Greek yogurt and spice marinade. The yogurt tenderises the chicken, while spices like smoked paprika, garam masala, and turmeric add that signature tikka aroma.
For best results, marinate overnight—but even 30 minutes works wonders if you’re short on time.

Pro tip ✨

Don’t crowd the pan. A single layer means roasting, not steaming, which gives you that gorgeous golden char.

🌈 A Feast of Colour & Flavour

When the chicken roasts alongside onions and bell peppers, their natural sweetness balances the tangy, spiced marinade. Everything comes out caramelised and deeply fragrant—ideal for piling onto rice, quinoa, or even low-carb cauliflower rice.

Then comes the star finish: a fresh mint-cilantro yogurt sauce that adds brightness and coolness to every bite. 💚

🥣 Mint-Cilantro Yogurt Magic

This quick blender sauce combines Greek yogurt, fresh herbs, lemon, and garlic for an ultra-refreshing finish. It’s the perfect contrast to the warm spices of the tikka. You can adjust the thickness with a splash of water and even add a small green chilli if you like extra heat.

💡 Make double—it’s amazing on wraps, salads, or roasted veggies the next day!

🕒 Why You’ll Love This Recipe

43g protein per serving — a muscle-fuelled dinner that keeps you satisfied
One pan = zero fuss — minimal cleanup, maximum flavour
Customisable — works with chicken thighs, breast, or even prawns
Meal-prep friendly — reheats beautifully and stays juicy
Low carb & gluten-free — wholesome ingredients, nothing processed

🍋 Serving Ideas

Serve hot from the oven with fluffy basmati rice, quinoa, or naan bread for a heartier meal.
For a lighter, low-carb option, pair with a crisp cucumber salad or roasted cauliflower rice.
Drizzle that mint-cilantro sauce generously—trust me, it’s addictive! 😋

🔥 Jojo’s Tips

💡 For deeper flavour: Marinate the chicken for 6–12 hours.
💡 For charred edges: Broil or grill for the last 2–3 minutes.
💡 For dairy-free: Use coconut yogurt instead of Greek yogurt.
💡 For meal prep: Divide into lunch boxes with rice or greens; keeps 3–4 days refrigerated.

🧘‍♂️ Final Thoughts

If you’ve been craving Indian takeaway but want to keep it healthy, balanced, and easy, this Sheet-Pan Chicken Tikka will win you over. The combination of juicy spiced chicken, roasted vegetables, and that fresh green sauce hits every note—comforting, nourishing, and totally satisfying.

It’s a dinner that feels indulgent but fuels your goals 💪.

Serve, drizzle, and enjoy the magic of tikka—straight from your oven. ✨