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Healthy Sheet Pan Tandoori Chicken Recipe

This healthy recipe brings together bold, Indian-inspired tandoori flavors with the convenience of a one-pan meal. Marinated chicken roasts alongside sweet potatoes, chickpeas, and cauliflower, delivering a wholesome, balanced dish with minimal cleanup.
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Active Time 30 minutes
Course Main Dish
Cuisine Indian-Inspired
Servings 4

Equipment

  • Large zip-top bag
  • Chef's knife
  • Baking sheet
  • Aluminum foil or parchment paper
  • Large mixing bowl
  • Paper towels
  • Meat thermometer

Ingredients
  

For the Chicken:

  • 1¾ pounds bone-in,skin-on chicken parts (mix of thighs, drumsticks, or breasts; avoid wings)
  • ½ cup nonfat plain Greek yogurt
  • 4 cloves garlic minced (about 4 teaspoons)
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon kosher salt

For the Chickpeas and Vegetables:

  • 1 15-ounce can reduced sodium chickpeas
  • 1 small or ½ large head cauliflower about 1½ pounds, cut into ¾-inch-wide florets (about 4½ cups)
  • 1 small-medium sweet potato 8 to 10 ounces, scrubbed, peeled, and cut into ¾-inch cubes (about 2 cups)
  • 1½ tablespoons extra virgin olive oil
  • 1½ teaspoons chili powder
  • 1 teaspoon ground turmeric
  • ½ teaspoon kosher salt

For Serving:

  • 1 large lemon halved
  • Freshly chopped cilantro
  • Naan or prepared brown rice
  • Nonfat plain Greek yogurt

Instructions
 

  • Get the Chicken Ready: Remove and discard the skin from the chicken by hand or with a knife. If using breasts, slice each in half crosswise through the bone for even cooking.
  • Make the Marinade: Combine yogurt, garlic, ginger, cumin, chili powder, and salt in a large zip-top bag. Seal and massage to mix thoroughly. Add the chicken, seal again, and coat the pieces well. Refrigerate for at least 30 minutes or up to 24 hours.
  • Preheat Oven: Set a rack in the center and preheat oven to 425°F. Line a large baking sheet with foil or parchment paper, then coat with nonstick spray. Take the chicken out of the fridge.
  • Prep Veggies & Chickpeas: Drain and rinse the chickpeas, then dry thoroughly between paper towels. Remove any loose skins if desired. Transfer to a large bowl.
  • Season the Veggies: Add cauliflower and sweet potatoes to the chickpeas. Drizzle with olive oil and sprinkle with chili powder, turmeric, and salt. Mix until coated and spread out in an even layer on the prepared baking sheet.
  • Add Chicken: Remove chicken from marinade and shake off any extra. Arrange over the veggies and chickpeas. Roast for 15 minutes.
  • Stir & Continue Baking: Stir the vegetables gently to avoid over-flipping, then bake 15–20 minutes more, or until chicken hits 165°F internally. If some chicken pieces finish earlier, set them aside and return later to finish the rest.
  • Finish & Serve: Return any early-removed chicken pieces to the pan. Squeeze lemon over everything, sprinkle with cilantro, and serve with naan or brown rice and a dollop of Greek yogurt.

Notes

Make-Ahead Tips:
  • Marinate chicken up to 24 hours early.
  • Chop vegetables in advance and store separately.
  • Leftover chicken and veggies keep well refrigerated for 3 days.
Reheating:
  • Warm chickpeas and veggies in a 400°F oven for 5–10 minutes.
  • Reheat chicken on the stove or in the microwave with a splash of broth or water to retain moisture.
Leftover Idea: Use extra chicken for salads or wraps like chicken shawarma wraps.
Keyword baked tandoori chicken with chickpeas, easy Indian-inspired dinner, healthy chicken sheet pan recipe, healthy recipes, healthy weeknight sheet pan meal, tandoori chicken with vegetables
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