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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