Tandoori Chicken Bowls (Dairy Free & Gluten Free)

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Dairy-free Tandoori Chicken Bowls with Mint Yogurt! An Indian restaurant favorite turned into
http://www.notenoughcinnamon.com/wp-content/uploads/2021/04/Tandoori-Chicken-Bowl-3.jpg

Dairy-free Tandoori Chicken Bowls with Mint Yogurt! An Indian restaurant favorite turned into a bowl recipe that is loaded with bold, savory Indian flavor and lean protein. Perfect for meal prep!

tandoori chicken bowl with rice served with dairyfree yogurt mint dip

Are you ready to meet your new favorite dinner? Ok, here it comes! Tandoori Chicken Bowls!  Yes, as you guys really loved my dairy-free Butter Chicken, here’s another Indian restaurant classic turned dairy-free, healthy, and meal prep-able.

If you are unfamiliar with tandoori chicken, it’s a super popular Indian dish that is basically chicken in a spiced yogurt marinade cooked in a very hot clay oven called a tandoor.

Get the perfect charr on your tandoori skewers!

Since I don’t have a tandoor oven in my backyard, I’ve adapted the recipe so that we can cook the chicken skewers in our oven! However as we’re heading towards summer and I really love the char that comes from a grill, I also added instructions for outdoor grilling!

overhead shot of two bowls filled with rice and topped with baked tandoori chicken skewers served with dairyfree yogurt dip

Grilling these in a hot oven adds such a nice smokiness to the chicken. And I know the recipe requires a ton of spices, so if you are missing a few, I recommend hitting up the bulk spices section! There,  you can just buy as much or as little as you need for the recipe. That way you don’t have to buy the whole container.

a bowl with rice topped with tandoori chicken and drizzled with yogurt dip

I served these with a dairy-free mint dip made with coconut yogurt! If you’re not a fan of coconut yogurt, use my cashew cream ! So good! Obviously, you could use regular yogurt as well if you’re not sensitive to dairy!

How to make Tandoori Chicken Bowls:

a picture collage demonstrating how to marinate chicken in tandoori marinade

Step 1 – Cut chicken into chunks for shish kebabs: first cut in thick “slices” then cut each slices in half. Make them equal in size.

Step 2 – Mix Marinade ingredients in a large bowl.

Step 3 -Add chicken to the bowl and cover to marinate 12 hours in the fridge. You can transfer everything to a large freezer bag in order to take up less room in the fridge.

a picture collage demonstrating how to make tandoori chicken skewers

Step 4 – Remove chicken from the marinade, shaking off excess (reserve the leftover marinade) Thread the chicken pieces onto skewers (roughly 4 per skewers) and place on a baking sheet.

Step 5 – Preheat oven to 400C/200C, with the oven rack set to the highest position. We’ll be cooking these with the broiler once the oven is up to temperature. Place the skewers, evenly spread on a baking sheet. Switch to oven to broil, and cook for 3-5 minutes per side. Brush with more marinade when you flip them. They’re done when the internal temperature of the chicken reaches 165°F/74°C. Serve on a bed of rice (or cauliflower rice, to keep strictly paleo).

Step 6 – To make the minted yogurt: Combine ingredients in a food processor and blitz until mint is very finely chopped.

That’s it! Just like that, you made tandoori chicken bowls and, if you are not planning to eat them all at once, meal prepped your lunches for the next 3 days. Either way, you are winning at life. Because eating all of these is also really easy.

overhead shot of a bowl with rice topped with tandoori chicken skewers

Can I make these on a bbq?

YES! Start by letting your grill preheat with the lid down is key. You want the thermometer on your grill to read at a minimum of 250C, the hotter the better. A real tandoor oven is able to reach 500C, which is how they’re able to produce chicken that has so much lovely char on the outside while retaining a tender and juicy interior.

Letting your grill preheat also gets the rack as hot as possible, which will give us those delicious (and eye-catching!) grill marks. Once you place your skewers, drop the lid back down and avoid moving them around as they will stick to the grill rack until that side is cooked, at which point the meat will release easily.

Cooking times vary wildly from grill to grill but give the first side a minute-and-a-half to two minutes before you open the lid to check. You will flip your skewers once you can see that the meat is cooked past the halfway point from bottom to top. quickly brush on some leftover marinade before you flip them. Now, immediately brush the new tops as well before dropping the lid again. At this point, I would check them every 30-45 seconds until they are finished.

Tips:

  • Don’t be a hero! Remove the baking sheet completely from the oven to flip and baste the skewers! This is where even the pros burn themselves – badly and often. Even the chefs in “Ratatouille” were drawn with forearm burn scars.
  • To make the minted yogurt, don’t be tempted to chop the mint quickly by hand and throw it in, the food processor (or a blender) will ensure that the mint flavor is stronger and much more evenly distributed in your yogurt.
  • If using wooden skewers, it helps to soak them in water for a minute or two before you skewer the chicken. This keeps the skewers from burning in the oven. This is usually more of a problem for barbecuing, but the broiler at the end can mess them up in this recipe as well.

Print Dairy-free Tandoori Chicken Bowls with Mint Yogurt!

Dairy-free Tandoori Chicken Bowls with Mint Yogurt! An Indian restaurant favorite turned into a bowl recipe that is loaded with bold, savory Indian flavor and lean protein. Perfect for meal prep!
Course Main Course
Cuisine Indian
Keyword baked tandoori chicken, chicken dinner

Prep Time 20 minutes
Cook Time 10 minutes
Marinating 12 hours
Total Time 12 hours 30 minutes

Servings 4
Calories 491kcal
Ingredients

  • 1 cup dairy-free coconut yogurt or full-fat coconut milk full-fat
  • 2 tbsp coconut oil liquid
  • 2 tbsp lemon juice
  • 1 tbsp freshly ground ginger
  • 5 garlic cloves minced
  • 1 tbsp garam masala spice mix
  • 1 tsp chili powder
  • 1 tbsp sweet paprika
  • 1 tsp turmeric
  • 2 tsp cumin
  • 2 1/2 tsp coriander
  • 1 tsp salt
Chicken

  • 4 large chicken breasts or 8 chicken thighs boneless, skinless
Mint Cucumber Yoghurt

  • 1 cup coconut yogurt or cashew cream
  • ½ cup mint leaves packed
  • salt and pepper to taste
Instructions

  • Mix Marinade ingredients in a large bowl.
  • Cut chicken into chunks for shish kebabs: first cut in thick “slices” then cut each slices in half (see the blog post above for pictures).
  • Add chicken to the bowl and cover to marinate 12 hours in the fridge (you can transfer everything to a large freezer bag in order to take up less room in the fridge)
  • Remove chicken from the marinade, shaking off excess (reserve the leftover marinade) Thread the chicken pieces onto skewers (roughly 4 per skewers) and place on a baking sheet.
  • Preheat oven to 400C/200C, with the oven rack set to the highest position. We’ll be cooking these with the broiler once the oven is up to temperature
  • Place the skewers, evenly spread on a baking sheet. Switch to oven to broil, and cook for 3-5 minutes per side. Brush with more marinade when you flip them. They’re done when the internal temperature of the chicken reaches 165°F/74°C.
  • Serve on a bed of rice (or cauliflower rice, to keep strictly paleo).
  • To make the minted yoghurt: Combine ingredients in a food processor and blitz until mint is very finely chopped.
For the barbecue:

  • Start by letting your grill preheat with the lid down is key. You want the thermometer on your grill to read at a minimum of 250C, the hotter the better. A real tandoor oven is able to reach 500C, which is how they’re able to produce chicken that has so much lovely char on the outside while retaining a tender and juicy interior. Letting your grill preheat also gets the rack as hot as possible, which will give us those delicious (and eye-catching!) grill marks. Once you place your skewers, drop the lid back down and avoid moving them around as they will stick to the grill rack until that side is cooked, at which point the meat will release easily. Cooking times vary wildly from grill to grill but give the first side  a minute-and-a-half to two minutes before you open the lid to check. You will flip your skewers once you can see that the meat is cooked past the halfway point from bottom to top. quickly brush on some leftover marinade before you flip them, then immediately brush the new tops as well before dropping the lid again. At this point I would check them every 30-45 seconds until they are finished.
Notes

  • Don’t be a hero! Remove the baking sheet completely from the oven to flip and baste the skewers!
  • This is where even the pros burn themselves – badly and often. Even the chefs in “Ratatouille” were drawn with forearm burn scars.
  • To make the minted yogurt, don’t be tempted to chop the mint quickly by hand and throw it in, the food processor (or a blender) will ensure that the mint flavor is stronger and much more evenly distributed in your yogurt.
  • If using wooden skewers, it helps to soak them in water for a minute or two before you skewer the chicken. This keeps the skewers from burning in the oven. This is usually more of a problem for barbecuing, but the broiler at the end can mess them up in this recipe as well.

Nutrition

Calories: 491kcal | Carbohydrates: 10g | Protein: 52g | Fat: 27g | Saturated Fat: 19g | Trans Fat: 1g | Cholesterol: 153mg | Sodium: 897mg | Potassium: 1219mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1465IU | Vitamin C: 12mg | Calcium: 138mg | Iron: 5mg

If you tried these tandoori chicken bowls , don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on InstagramPinterest and Facebook for more deliciousness and behind-the-scenes!

More healthy sheet pan chicken dinners you will love:

BakkBenchers Network

BakkBenchers Network

Kick-Ass content from the Back Benches every day ! We bring you the kind of shows that TV doesn't make ! Get ready to see the world from the back benches. We are responsible for only what we say, not what you understand ;)

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Kick-Ass content from the Back Benches every day ! We bring you the kind of shows that TV doesn’t make ! Get ready to see the world from the back benches. We are responsible for only what we say, not what you understand ;)

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