Tandoori Chicken Rice Bowl – High-Protein Weight-Loss Meal Prep
This Tandoori Chicken Rice Bowl is a flavorful, protein-packed meal prep made with juicy spiced chicken breast, turmeric basmati rice, tangy pickled red onions, and a creamy green yogurt chutney.
If you're looking for an easy high-protein meal prep recipe for lunch or dinner, this chicken rice bowl is a delicious option that can be prepared in advance and divided into four portions.
The combination of warm Indian-inspired spices, fresh herbs, lemon, and creamy Greek yogurt makes every bite flavorful and satisfying.
🌶️ Why You'll Love This Tandoori Chicken Rice Bowl
High-protein chicken breast
Easy air-fryer chicken recipe
Flavorful Indian-inspired spices
Creamy homemade green yogurt chutney
Tangy lemon pickled onions
Fragrant turmeric basmati rice
Great for weekly meal prep
Easy to portion into 4 containers
Perfect for lunch or dinner
Nutrition per serving: Approximately 700 calories, 62 g protein, 80–85 g carbohydrates, 15–18 g fat, and 3–5 g fiber.
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🛒 Ingredients
Tandoori Chicken
800 g chicken breast, cut into bite-sized pieces
½ cup Greek yogurt
1 tbsp oil
1 tbsp ginger-garlic paste
Juice of ½ lemon
2 tsp Kashmiri chili powder
1 tsp paprika
1½ tsp garam masala
1½ tsp cumin
1 tsp coriander
½ tsp turmeric
1 tsp salt
½ tsp black pepper
Turmeric Basmati Rice
2 cups basmati rice, uncooked
3 cups water
1 tsp turmeric
1 tsp salt
1 tsp ghee
Quick Pickled Red Onions
1 medium red onion, thinly sliced
Juice of 1 lemon
½ tsp salt
½ tsp red chili powder
Green Yogurt Chutney
1 cup Greek yogurt
1 cup fresh cilantro
½ cup fresh mint
4 green chilies
1 tsp cumin
½ tsp salt
2 tbsp water, plus more if needed
👩🍳 How to Make Tandoori Chicken Rice Bowls
Step 1: Marinate the Chicken
Add Greek yogurt, oil, ginger-garlic paste, lemon juice, Kashmiri chili powder, paprika, garam masala, cumin, coriander, turmeric, salt, and black pepper to a large bowl.
Mix until combined.
Add the 800 g chicken breast pieces and toss until every piece is well coated.
Cover and refrigerate for at least 1 hour. For even more flavor, marinate the chicken overnight.
Step 2: Cook the Turmeric Rice
Rinse the basmati rice until the water runs mostly clear.
Add the rice, 3 cups of water, turmeric, salt, and ghee to a rice cooker.
Cook using the regular white-rice setting.
Once finished, fluff the rice gently and set aside.
Step 3: Air Fry the Tandoori Chicken
Preheat your air fryer to 400°F (205°C).
Place the marinated chicken pieces into the air fryer basket. If using skewers, thread the chicken onto the skewers without overcrowding them.
Air fry for approximately 12–15 minutes, turning halfway through cooking.
The chicken should reach an internal temperature of 165°F (74°C).
Let the cooked chicken rest for about 5 minutes before slicing.
Step 4: Make the Pickled Onions
Thinly slice the red onion and place it in a bowl.
Add lemon juice, salt, and red chili powder.
Toss well and allow the onions to sit for at least 20 minutes.
The result is a quick, tangy topping that balances the rich spices in the chicken.
Step 5: Make the Green Yogurt Chutney
Add Greek yogurt, cilantro, mint, green chilies, cumin, salt, and water to a blender.
Blend until smooth and creamy.
Add a little more water if you prefer a thinner, pourable consistency.
Step 6: Assemble the Meal-Prep Bowls
Divide the turmeric basmati rice evenly between 4 meal-prep containers.
Add the cooked tandoori chicken to each container.
Top with the pickled red onions and green yogurt chutney.
You can also keep the chutney separate until serving for the best texture.
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🍗 What Makes This a Great Meal-Prep Recipe?
Meal prepping can make it easier to have a balanced meal ready when you're short on time.
This recipe combines:
Protein: Chicken breast and Greek yogurt
Carbohydrates: Basmati rice
Fresh ingredients: Cilantro, mint, lemon, and red onion
Flavor: Tandoori-style spices and green chutney
For a lower-calorie variation, you can adjust the amount of oil or ghee while keeping the chicken, vegetables, and herbs flavorful.
💡 Meal Prep Tips
Keep the chutney separate. Store the green yogurt chutney separately if you don't want it soaking into the rice.
Don't overcrowd the air fryer. Cook the chicken in batches if necessary so the pieces cook evenly.
Use a food thermometer. Chicken should reach 165°F (74°C) internally.
Prep ahead. The chicken, rice, onions, and chutney can be prepared separately and assembled when you're ready to eat.
🌶️ Easy Variations
Make It Spicier
Add extra green chili to the chutney or increase the amount of chili powder in the chicken marinade.
Make It Milder
Reduce the green chilies and Kashmiri chili powder for a gentler flavor.
Add More Vegetables
Add cucumber, tomatoes, lettuce, roasted vegetables, or another vegetable of your choice to increase variety and texture.
Swap the Protein
Chicken thighs can be used instead of chicken breast, although the nutritional values will change.
🔥 Calories and Protein
The accompanying video states approximately 690 calories and 62 g of protein per serving.
Actual nutrition can vary depending on the specific brands and quantities of chicken, Greek yogurt, rice, oil, and ghee used. For accurate nutrition information, calculate the recipe using the exact ingredients you use.
❓ Frequently Asked Questions
Is Tandoori Chicken Rice Bowl good for meal prep?
Yes. This recipe makes 4 portions, making it convenient for preparing several meals ahead of time.
Can I make this recipe without an air fryer?
Yes. The chicken can be cooked using another appropriate cooking method. Cooking time will vary depending on the method and size of the chicken pieces. Always make sure the chicken reaches 165°F (74°C) internally.
How long should I marinate tandoori chicken?
Marinate the chicken for at least 1 hour. For more developed flavor, you can marinate it overnight in the refrigerator.
Can I make the green chutney ahead of time?
Yes. Store the yogurt chutney covered and refrigerated until you're ready to serve.
Can I use brown rice instead of basmati rice?
Yes. Brown rice can be substituted, but the cooking method and cooking time may differ.
🥗 Final Thoughts
This Tandoori Chicken Rice Bowl is an easy way to turn simple ingredients into a flavorful meal-prep lunch or dinner.
With juicy air-fried chicken, turmeric basmati rice, tangy pickled onions, and creamy green yogurt chutney, it's packed with bold flavors and plenty of texture.
Whether you're searching for high-protein meal prep recipes, healthy chicken recipes, air fryer chicken recipes, easy rice bowls, or flavorful lunch ideas, this Tandoori Chicken Rice Bowl is worth adding to your weekly meal rotation.