Tandoori Chicken and Cauliflower Rice Bowl Recipe


Tandoori Chicken is a famous Indian dish featuring skinned chicken slices marinated in yogurt and several spices before being grilled or roasted. Tender, juicy, moist, and with a healthy yet scrumptious side of cauliflower rice, you’ll love cooking this meal for the whole family.

Learn how to make this easy weeknight meal below.

How Do You Make Tandoori Chicken and Cauliflower Rice Bowl?

Prep Time: 15 minutes

Cook Time: 25 minutes

Yield: 4 servings


  • 1 small head cauliflower, cut in florets
  • 1 ½ tablespoon olive oil
  • ¾ cup brown rice
  • ⅔ cup frozen peas
  • 8 (about 18oz) chicken tenderloins
  • ½ cup reduced-fat Greek yogurt
  • 1¼” piece fresh ginger, finely grated
  • 1 handful fresh coriander, stems finely sliced and leaves, to serve
  • 2 teaspoons garam masala or curry powder
  • ¼ teaspoon turmeric
  • 1 lemon, grated zest, and juice
  • 2 tablespoons currants
  • ¼ cup flaked almonds


  1. Preheat oven to 390°F. Line a large baking tray with baking paper. Toss the cauliflower florets with oil in a large bowl then place the florets on the prepared tray in a single layer and transfer to the oven. Roast the cauliflower, turning once, for 30-35 minutes or until florets are tender and edges turn golden brown.
  2. Meanwhile, cook the rice following the packet directions. Add the peas to the saucepan and cook for 1 minute before the rice finishes cooking, then remove the pan from heat. Drain rice and peas. Set aside.
  3. Combine chicken, yogurt, ginger, coriander stems, garam masala, and turmeric in a large bowl. Place the bowl in the fridge and leave to marinate for 15 minutes to 1 hour.
  4. Spray barbecue with oil and increase heat to high. Remove marinated chicken from the fridge and grill each side for 2-3 minutes or until cooked through.
  5. Remove the cauliflower from the oven and place it in a large bowl with the reserved cooked rice and peas. Stir lemon zest and lemon juice through the cauliflower mixture.
  6. Arrange cauliflower rice on a serving platter, top with chicken then serve scattered with currants, almonds, and coriander leaves.

Cooking Tips

  • The Tandoori Chicken can be made gluten-free with dairy and gluten-free substitutes for the yogurt and chosen spices.
  • Leaving cauliflower rice on the heat for too long will cause it to become soft and soggy. To avoid this, quickly cook it in a little butter or olive oil on the stovetop, to help it become softer and more tender for about three minutes, then remove it from the heat.
  • Soggy cauliflower rice can also be caused by excess moisture. Once it has been cooked, you can wrap the rice in a cheesecloth or thin dishtowel and squeeze out the excess water.

Final Note

Tandoori Chicken is a super easy way to prepare some flavorful chicken for your weeknight dinners. By simply marinating and putting your chicken in the fridge and moving on to cauliflower rice preparation, this recipe is an effective way to cook something delicious yet nutritious on a busy day.

Want to learn more rice recipes like this one? Check out our blog for even more easy meals.