One Pan Tandoori-Inspired Chicken and Rice (over 40g of protein!)

One pan meals are a staple in our household and among AK readers. Not only do they require minimal cleanup (omg yes) but they’re also such a fun way to experiment with different flavors, veggies, and proteins all in one pan or skillet. Plus, they’re the perfect recipes to meal prep for the week. Win-win-win.

My take on one pan tandoori chicken just so happens to be one of those meals you’ll come back to time and time again. It has the coziest spices, is packed with protein and cooked with a warming yellow coconut rice that pulls the whole dish together. Oh, and did I mention kids LOVE it, too?

If you’ve made my yellow curry chicken & rice or my mama’s Puerto Rican chicken & rice, it’s time to give this tandoori-inspired chicken a try!

What is tandoori chicken?

Traditional tandoori chicken is an Indian recipe that involves marinating chicken in yogurt and warming spices, then cooking it in a clay oven called a tandoor oven. It’s often bright red in color from spices like chili & cayenne, and sometimes utiilizes food coloring.

An AK twist on a classic

In my take on tandoori chicken, I marinate chicken thighs in greek yogurt, lemon juice, and a variety of spices like cumin, coriander, paprika, turmeric, cayenne pepper, and garam masala. You’ll then cook it in one pan with creamy spiced coconut rice for a flavorful and delicious dinner!

Everything you’ll need to make this tandoori chicken

This wonderful one pan tandoori chicken uses the coziest spices and delicious flavors for both the chicken itself and the creamy coconut rice. Here’s what you’ll need to make it:

• Chicken: I like to use boneless skinless chicken thighs because they tend to be more flavorful. You’ll brown them in a little avocado oil after marinating.
• For the chicken marinade: you’ll need plain greek yogurt, lemon juice and zest, garlic, fresh ginger, and then lots of warming spices like coriander, cumin, paprika, ground turmeric, cayenne pepper, garam masala, salt & pepper.
• For the rice: the spiced coconut rice is made with white basmati rice, low-sodium chicken broth, a can of lite coconut milk, turmeric, cumin, coriander, salt & pepper.
• Greens: I also love adding frozen peas to the dish for a boost of veggies and texture. If you’d like, feel free to garnish with fresh cilantro and green onion!

Can I use brown rice?

I would not recommend using brown rice in this recipe as it will take much longer to cook. Alternatively, you can use the same amount of cauliflower rice for a low carb option, or 2/3 cup quinoa.

Make it your way

Because this healthy tandoori chicken recipe is made with tons of pantry staples, it’s a great base for adding your own customizations and making it your own.

• Add extra veggies. Along with the peas, I think green beans, broccoli, or even snap peas would be delicious.
• Turn up the heat. While this recipe does have some cayenne pepper in it, it’s not very spicy as-is. Feel free to add extra heat by upping the amount of cayenne pepper and adding red pepper flakes.
• Balance with sweetness. If you like a sweet and savory bite, try garnishing with golden raisins or chopped dates.

Flavorful tandoori-inspired chicken in 5 steps

As I mentioned before, traditional tandoori chicken is made in a clay oven or a tandoor. I decided to try my version of tandoori chicken in one pan on the stovetop to make weeknight dinners a breeze:

1. Marinate your chicken. You’ll first want to add the chicken thighs and the tandoori marinade to a large bowl. Marinate it for at least one hour or overnight so that it gets super flavorful.
2. Brown the chicken. Next, brown the marinated chicken in an oven-safe dutch oven or braiser with avocado oil. No need to cook it all the way through just yet.
3. Prepare the rice. Remove the chicken from the skillet, then add the coconut milk, broth, and spices. Bring everything to a simmer, then fold in the rice and peas.
4. Simmer, then bake. Nestle the browned chicken on top of your coconut milk & rice, bring it to a gentle boil, then transfer it to the oven to finish cooking.
5. Garnish and serve. After about 25 minutes in the oven, the rice will be nice and tender. Garnish with fresh cilantro, green onion, and extra yogurt if you’d like, then serve warm or meal prep it for later!

Grill it or bake it

That’s right, you can easily bake or grill this tandoori chicken without the rice and use it with your favorite sides like naan or roasted sweet potato!

1. To grill tandoori chicken: marinate your chicken as instructed in step 1, then preheat your grill to medium-high and lightly oil the grates. Grill your chicken thighs for 6-8 minutes per side, flipping once. Your chicken is done when the internal temp reaches 165 degrees F on a meat thermometer.
2. To bake tandoori chicken: again, marinate your chicken, then preheat your oven to 350 degrees F. Bake your chicken thighs for about 25-30 minutes or until the internal temp reaches 165 degrees F.

See how to make the tandoori chicken

Storing & meal prep tips

The best part about this recipe? It’s perfect for meal prep! Simply let the pan cool completely, divide the whole thing into 4 separate meal prep containers and place them in the refrigerator to enjoy all week long. It’s a wonderful dinner that even kids will love — just limit the spice by omitting the cayenne pepper.

More one pan meals you’ll love

Get all of our delicious one pan meals here!

I hope you love this one pan tandoori chicken as much as we did. If you make it be sure to rate the recipe and leave a comment below. You can also upload a photo to Instagram and tag #ambitiouskitchen! xo.

Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats

Post originally published on January 15, 2018, republished on April 28, 2021, and republished on March 1st, 2026.