Tandoori Chicken Bowls

Granskad av UK receptredaktörerFörfattad av UK receptredaktörerUrsprungligen publicerad 28 jan 2026

Uppfyller patientens redaktionella riktlinjerGrundad. 2 min läsningstid

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These vibrant Tandoori chicken bowls offer a fresh, modern take on classic Indian flavours, combining tender marinated chicken with the natural sweetness of roasted butternut squash. The chicken is coated in a spiced yoghurt marinade that remains succulent when roasted, while the bright green coriander and lime dressing adds a refreshing, zesty finish. It is a colourful, balanced meal that feels light yet satisfying, perfect for a healthy weeknight dinner or an impressive weekend lunch.

As a high-protein dish, this recipe is as nourishing as it is delicious. The combination of complex carbohydrates from the squash and lean protein from the chicken makes it an excellent choice for those seeking a wholesome, gluten-free meal. For the best results, serve over fluffy steamed rice to soak up the zingy dressing, or adapt it for meal prep by keeping the sauce separate until you are ready to eat.

Ingredients for Tandoori Chicken Bowls

120 ml naturell grekisk yoghurt med helmjölk
2 teskedar tomatpuré
1 1/2 teaspoons paprika
1 tesked malen koriander
5 teaspoons kosher salt, divided
675g skinless, boneless chicken breasts, cut into 2" pieces
60ml plus 2 tablespoons grapeseed or vegetable oil, divided
1 medium butternut squash (about 900g .) peeled, cut into 1" pieces
6 salladslökar, tunt skivade
6 tablespoons fresh lime juice
2 tablespoons finely chopped peeled ginger (from one 3" piece)
3 cups coriander leaves with tender stems
plus mer för servering (valfritt)
Steamed rice (for serving)

How to make Tandoori Chicken Bowls

Place racks in upper and lower thirds of oven; preheat to 232°C. Mix yoghurt, tomato paste, paprika, coriander, and 2 teaspoons salt in a medium bowl. Add chicken and toss to coat. Let sit at room temperature at least 10 minutes.

Rub a rimmed baking sheet with 1 tablespoon oil. Arrange chicken on sheet, making sure there’s space around each piece.

Toss squash, 1 tablespoon oil, and 1 teaspoon salt on another rimmed baking sheet and spread out into a single layer.

Roast chicken on upper rack and squash on lower, tossing squash halfway through, until chicken is cooked through and starting to char in spots, and squash is fork-tender and golden brown around the edges, 15–17 minutes.

Meanwhile, purée spring onions, lime juice, ginger, 3 cups coriander, 45ml water, and remaining 60ml oil and remaining 2 teaspoons salt in a blender until smooth.

Divide rice among bowls. Top with sauce, chicken, squash, and coriander leaves, if using. Alternatively, serve chicken, squash, rice, and sauce separately for any picky eaters at your table, or keep the sauce on the side entirely.

Do Ahead: Chicken can be marinated 1 day ahead; cover and chill. Chicken and squash can be roasted and sauce can be made 2 days ahead; cover and chill separately. Reheat chicken and squash in a 149°C oven before serving.

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