Chicken is smothered in a Tandoori marinade and cooked alongside a spiced Cauliflower to make one delicious sheet pan meal. I love one pot and one pan meals. They are easy to prepare and give me less mess to clean up. Meal planning has become really important to me as it gives me some much needed time during the week for me to plan recipes and test drive them for my youtube channel without starving the family.

My sons are now both away at University so my cooking habits have changes. Smaller meals for the two of us during the week and massive amounts of filled ziploc bags on the weekends when my sons come to visit and return back to campus. I love to cook all kinds of cuisines, but the hubby loves Indian and you can never go wrong with Tandoori Chicken. Cauliflower makes a great accompaniment and I used the rest of the cauliflower in an upcoming Korean Cauliflower Fried Rice video.

Sheet Pan Tandoori Chicken & Spiced Cauliflower | Meal Prep


  • 2 – 2 1/4 cups Tandoori Marinade
  • 4 Chicken quarters – 5 oz or 150 gms
  • 2 cups Cauliflower florets
  • 1/2 cup of green Pepper
  • 5 Garlic cloves
  • 1 tbsp of Mustard Oil
  • 1/2 tsp Turmeric
  • 1/2 tsp Cumin powder
  • ½ cup cooked Peas
  • ¼ cup chopped Coriander
  • 3-4 tbsps Yogurt
  • Salt/Pepper to taste


  • Skin the chicken thighs and score the flesh
  • Prepare the tandoori marinade by following my tandoori masala recipe OR prepare this by mixing store bought tandoori powder with yogurt
  • Dip each quarter into the marinade and allow it to get into all the slits in the chicken
  • Place on a baking tray and leave room on one side for the cauliflower
  • Place in a 350 degree oven for 30 mins
  • Mix the cauliflower florets with green pepper, garlic cloves, mustard oil, turmeric, cumin powder and give it a good mix
  • After 30 mins, remove the tray with the half cooked chicken and place the cauliflower in some foil and put it back in the oven open for another 30 – 45 mins
  • And the end of the cook time, pull out the cauliflower and allow it to cool in a bowl
  • Stick the tray back in the oven and just broil for a few minutes rotating the tray so the chicken gets those nice dark and almost charred spots
  • Remove the garlic cloves from the cauliflower mixture and smash in a mortar and pestle
  • Add yogurt, salt & pepper and mix to create a quick garlic dip
  • Add cooked peas and chopped coriander to the cauliflower and peppers and mix well
  • Serve with the chicken quarters