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Sheet Pan Chicken Tikka with Roasted Vegetables

What is your idea of Sunday Funday? If it includes cooking a delicious meal at home, this recipe is a great way to go! I'm not usually a fan of Indian inspired dishes, but my husband loves chicken tikka masala, so I thought I'd give this a shot. It was delicious and I'm now going to add this to the rotation. The original recipe that I found used chicken legs and chickpeas as well, but I used chicken thighs and left out the chickpeas and red onion on top. Feel free to add them back in! Enjoy!


Approximately 1 1/4 lb chicken thighs (or whichever cut you prefer)

1 cup jarred tikka masala sauce

1/2 medium cauliflower, cut into small florets

12 oz carrots (I used rainbow carrots), cut into bite-size chunks

1 cup canned chickpeas, rinsed (optional)

1/2 red onion, thinly soaked (optional)

1 tb olive oil

1 tsp garam masala

1/4 cup plain low-fat greek yogurt

1/2 lemon, juiced

1/4 cup cilantro, chopped

salt and pepper, to taste


Place chicken and tikka masala sauce in a plastic ziploc bag. Seal and toss to coat and let sit at least 30 minutes, or refrigerate overnight (I did overnight). Heat oven to 425 degrees. On a large sheet pan (with foil lining the pan for easy clean-up), toss cauliflower and carrots with oil, garam masala, and 1/2 tsp salt and pepper. Remove the chicken from the bag, letting excess marinade drip off. Nestle the chicken among the vegetables and discard the marinade. Roast 30-35 minutes. If using the onion, soak them in a bowl of water for 10 minutes and drain. While the chicken is cooking, mix the yogurt with the lemon juice (or you could use straight yogurt). When the chicken is done, top with the onions and serve with yogurt. Enjoy!


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