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.

07 November 2025

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: 850 g boneless skinless chicken thighs, cut into chunks (trimmed of excess fat); 45 g plain Greek yogurt; 30 g tomato paste; 30 ml lemon juice; 15 ml olive oil; 12 g garlic, minced; 0.5 tsp ground cumin; 2 tsp smoked paprika; 1 tsp garam masala; 1 tsp ground coriander; 0.5 tsp ground turmeric; 0.5 tsp chilli powder or Aleppo pepper; fine sea salt & black pepper (to taste); 1 medium red onion, cut into wedges; 1 large red bell pepper, sliced; 1 large green bell pepper, sliced; 5 ml olive oil, for drizzling; 240 g Greek yogurt; 15 g fresh coriander (cilantro) leaves, loosely packed; 10 g fresh mint leaves, loosely packed; 1 clove garlic; 15 ml lemon juice; 1 small small green chilli, optional; 0.25 tsp fine sea salt; 15 ml water, to thin; 600 g cooked basmati rice or quinoa; chilli flakes, fresh chopped coriander & mint (for garnish)

Shredhappens (adapted by JojoM)

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. ✨

Prep Time

15 mins

Cook Time

35 mins

Total Time

50 mins

Servings

Tools Used

Parchment Paper Large Mixing Bowl Knife Chopping BoardMeasuring SpoonsBlender Or Food ProcessorTongs

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Comments & Reviews

user95279573104
11/7/2025
Simple, colourful, and packed with protein—this is going into the weeknight rotation. The sauce ties it all together!
Deviant Geek
11/7/2025
‘No fun’ in the caption made me laugh—this was VERY fun to eat 😂
Mell Bee
11/6/2025
Looks delicious! Made it with quinoa and it was a hit.
28GramZip
11/6/2025
Single dad here—added to the weekday meal plan. Thanks!
pina
11/5/2025
Used prawns instead of chicken—reduced roasting time and it worked great.
Blueberry muffin
11/5/2025
Dairy-free swap with coconut yogurt was perfect. Still creamy!
healthy foodie
11/4/2025
So good—meal-prepped for lunches and it reheats beautifully.
maruskitchen
11/3/2025
You cook so simply and well. This one was a breeze and super tasty.

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Nutrition Facts

Serving Size: 1/4 of recipe (about 280–320 g cooked)

Calories 430

% Daily Value*

Total Fat 18g23%

Saturated Fat 7g35%

Trans Fat 0g

Cholesterol 140mg47%

Sodium 650mg28%

Total Carbohydrates 18g7%

Dietary Fiber 3g11%

Sugars 10g

Protein 43g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.