Sheet Pan Tandoori Chicken And Spiced Cauliflower / Meal Prep

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Apr. 07, 2020

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.


Tandoori marinade 2 1/4 Cup (36 tbs)
Chicken quarters 4 Small
Cauliflower florets 2 Cup (32 tbs)
Green pepper 1/2 Cup (8 tbs)
Garlic 5 Clove (25 gm)
Mustard oil 1 Tablespoon
Turmeric 1/2 Teaspoon
Cumin powder 1/2 Teaspoon
Cooked peas 1/2 Cup (8 tbs)
Chopped coriander 1/4 Cup (4 tbs)
Yogurt 4 Tablespoon
Pepper To Taste
Salt To Taste



1. Skin the chicken thighs and score the flesh.

2. Prepare the tandoori marinade by following my tandoori masala recipe OR prepare this by mixing store bought tandoori powder with yogurt.

3. Dip each quarter into the marinade and allow it to get into all the slits in the chicken.


4.Place on a baking tray and leave room on one side for the cauliflower.

5. Place in a 350 degree oven for 30 mins.

6. Mix the cauliflower florets with green pepper, garlic cloves, mustard oil, turmeric, cumin powder and give it a good mix.

7. 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.

8. And the end of the cook time, pull out the cauliflower and allow it to cool in a bowl.

9. 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.

10. Remove the garlic cloves from the cauliflower mixture and smash in a mortar and pestle.

12. Add yogurt, salt & pepper and mix to create a quick garlic dip.

13. Add cooked peas and chopped coriander to the cauliflower and peppers and mix well.


14. Serve with the chicken quarters. Enjoy!

Recipe Summary

Difficulty Level: Easy
Cook Time: 60 Minutes
Ready In: 60 Minutes
Servings: 4