Baked Tandoori Chicken (or Tofu) with “clean-out-your-fridge” veggies and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable!

Looking for more one-pan meals? Check out our 25+ Delicious Sheet Pan Dinners!

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable!

You have been telling me three things –first, you want some adaptable recipes that can accommodate both vegetarians and meat-eaters living under your same roof.  Second, you would like recipes that can accommodate a random array of vegetables, pulling them together into a cohesive meal. And third, you are still very short on time. 😉

I hear you… and this is Baked Tandoori Chicken is for you! Make this with chicken or tofu….or some of each, and all the stray veggies you can find!  Just 15 minutes of prep and then into the oven it goes to bake. Voila! So easy and full of soul-satisfying, Indian flavors, perfect for fall.

Serve over fluffy basmati rice, or  naan bread with a side of raita or this Cilantro Mint Chutney!

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

Here are two different versions….one with chicken and a wide array of veggies (above) and then below it’s made tofu and winter squash.

Baked Tandoori Tofu Bowl -with "clean-out-your-fridge veggies" and your choice of chicken, tofu or fish. Delicious, healthy recipe! | www.feastingathome.com

Really the possibilities are endless here friends.

Use what you have on hand. If you are worried that your veggies will take longer than your chicken- you can always remove the chicken and continue cooking the veggies.

How to make Baked Tandoori Chicken

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

Whip up the flavorful yogurt-based marinade in the blender and toss it over your chicken or tofu. Reserve a little for basting. While it marinates, prep the veggies.

Sheet-Pan Tandoori Bake with "clean-out-your-fridge veggies" and your choice of chicken, tofu or fish. Delicious, healthy recipe! | www.feastingathome.com

Prep one layer of veggies- sweet potatoes, pumpkins, carrots, cauliflower, peppers, zucchini, parsnips, butternut, onions or any roast-able veggie. Cut into ½ inch thick pieces so they all cook in the same amount of time.

Toss the veggies with olive oil, salt and pepper.

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

Place the marinated chicken and/or tofu on top leaving a little room for the veggies to breathe.

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

When it comes out it will be fragrant and perfectly cooked.  It takes about 40 minutes of baking time.

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

How good does this look? On one side is tofu, on the other, chicken. Perfect for mixed households!

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

Even though the tofu was on my side of the sheet-pan, Brian crossed the invisible line and veered over here too. The tandoori tofu is really tasty, even meat-eaters will want to try it.

You can of course, bake this in 2 separate pans, but this is how we do it here.

What to serve with Baked Tandoori Chicken

Give this Baked Tandoori Chicken a whirl, leave your feedback in the comments below! We hope you love it as much as we do!

Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

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Hope you are having a beautiful weekend!

Sylvia

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Baked Tandoori Chicken (or Tofu) with "clean-out-your-fridge veggies" and flavorful tandoori marinade, all cooked on a sheet-pan. Delicious, healthy recipe! Vegetarian Adaptable! #tandoorichicken #bakedtandoorichicken #tandooritofu

Baked Tandoori Chicken and Veggies (or Tandoori Tofu)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 42 reviews

Description

Baked Tandoori Chicken (or Tofu) with “clean out your fridge” veggies.  Serve over basmati rice, with Cucumber Raita and Indian Naan Bread. Updated 7/2020


Ingredients

Units Scale

Marinade:

  • 1/2 cup plain yogurt whole milk yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 6 fat garlic cloves
  • 1 tablespoon fresh ginger, sliced
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 2 teaspoons garam masala
  • 2 teaspoons paprika (not smoked)
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon cayenne
  • 2 teaspoons kosher salt
  • 1 teaspoon pepper
  • ——
  • 1 1/22 pounds chicken thighs (boneless, skinless) OR tofu “filets” about 1 inch thick
  • 1 layer of vegetables, sliced or diced 1/2 inch thick (carrots, winter squash, sweet potato,onion, cauliflower, zucchini, peppers, potatoes, eggplant, parsnips …etc.)
  • olive oil
  • salt
  • pepper

Garnish: cilantro, scallions, cilantro mint chutney

Serve over: basmati rice, with Cucumber Raita and Indian Naan Bread.

 


Instructions

  1. Preheat oven to 425F
  2. Place all marinade ingredients together in a blender. Blend until smooth. Set 1/4 cup aside.
  3. Place chicken or tofu in a bowl ( if using both, use separate bowls) and pour remaining marinade over top reserving the 1/4 cup for basting. Set chicken/ tofu aside.
  4. Cut veggies to roughly ½ inch and place on a parchment lined sheet-pan. You want them fairly similar in thickness so they cook in about the same amount of time. Toss veggies with olive oil, salt and pepper and spread out.
  5. Place marinated chicken/tofu over the veggies, spooning a couple teaspoons of the marinade over the veggies if you like. Go light.
  6. Bake 25 minutes in the middle of the oven.
  7. Baste the chicken and tofu with a little more of the remaining marinade. Bake 10 -12 more minutes or until chicken is done and veggies are tender.

Notes

Serve over fluffy basmati rice, or with naan bread with a side of cilantro mint chutney or  raita!

If using chicken breasts, cooking time will shorten- baste at 20 minutes,  and these should be done at 25 mins depending on size.

Nutrition

  • Serving Size:
  • Calories: 438
  • Sugar: 11.8 g
  • Sodium: 1239.8 mg
  • Fat: 20.9 g
  • Saturated Fat: 4.6 g
  • Carbohydrates: 20.2 g
  • Fiber: 4.5 g
  • Protein: 42.8 g
  • Cholesterol: 179.7 mg

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Comments

  1. Hi. Made this tonight with chicken breast, boneless thighs, zucchini, red onion, green peppers and yellow squash. Fed 4 people. Everyone loved it! We go a local Indian food restaurant on a regular basis and everyone said this was just as good! Thank you!
    Denise






  2. Loved this recipe! I did two pans- one with chicken and one with tofu for my vegetarian husband. I used broccoli, onion, cauliflower, yellow peoper, zucchini, and green been and also added some crushed red pepper and garlic to the vegetables. I made a double batch of the sauce for dipping some naan during the meal! Thanks!






  3. This was soooo good! Even my picky 9 year old loved it and asked that I put leftovers in his school lunch! How long will the sauce be good if I make a batch I advance? I used almond milk yogurt.






  4. Another recipe from Sylvia that delivers amazing bursts of flavor. This is a keeper. Thank you for giving us healthy, flavorful recipes.






  5. Everyone gave this one double-thumbs up! I subbed chicken breasts and added them to the veggies about 10 minutes into cooking. It is so satisfying to see everyone enjoy each bite.






  6. This was delicious. Only made a few adjustments-added a tablespoon of dried mint and juice of 1/2 lime to the marinade. I marinaded the tofu at room temp for 3 hours. Cooked it separately (broiled it, to make the tofu crispy). Mixed some marinated into the roasted veggies (liked the broccoli and onion with the marinade more than the parsnips) when they were nearly done (last 5 minutes).
    I will definitely make it again. Maybe the chicken next time!






  7. Every time I try a new recipe, my family asks if it’s from Sylvia!!! This recipe has the most delicious sauce!!!! I made it with butternut squash and onion. Love how flexible the recipe is and will definitely try it with other veggies. We served it over basmati rice and had naan available also. I’m making it again for my friend who is undergoing cancer treatments next week.






    1. Im so glad you are enjoying this one Theresa. Yes, very adaptable.
      Love and healing to your friend. xoxo

  8. oh my, I just made this tonight for friends and thought I made tons for leftovers but we almost ate all of it! This is a keeper! And so very easy! The flavors are spectacular! My garden produced a mother load of butternut squash this year and this recipe just went to the top of my favorites list !!! Thank you!






  9. Delicious, easy to make, healthy. We loved it!
    Next time I will use less zucchini, it contains too much water.






  10. Easy to make, delicious taste, healthy! Tip: the result is better if you use vegetables that do not contain a lot of fluids.






  11. “Love, love!,” said my husband after his first bite. I agree. Flavorful, juicy, and just yum! Am totally getting into the sheet pan way of cooking (made your miso salmon yesterday). This was perfect, especially for someone low on energy who wanted something simple, delicious, and easy to clean up. Only thing is, I have to time the veggies better or cut/slice them in a different way (I tried cutting them uniformly, I swear!). Another wonderful recipe, Sylvia. Thank you!






  12. Made this last night right after work. It was quick, easy and was so good! I portioned left oversinto containers for other meals and will definitely be making this again. I served it over faro as it has more flavor and nutrition than rice. Loved the flavors! It was like I had my own personal chef to make some yummy for me. The best thing to come out of my kitchen since I made one of your other recipes.






  13. Hi Sylvia, I’m vegan, but cannot stand anything coconut. Is there another substitute for the yogurt besides coconut yogurt? Thank you so much. I just found your site and am so thrilled that at least the vegan recipes also show how to make them for my non vegan family members!!! 🙂

  14. Made this for my family this evening and we all LOVED it! Amazing burst of flavors…incredible recipe. We’ll be making this more for sure!






  15. Brilliant. I’m still dreaming of this. Made it last night–so, so good! My boyfriend raved. He had chicken, I had tofu, and I used delicatta squash, marusaki sweet potato, carrot, and a red pepper. Over farro, which was a nice chewy contrast.

    I took a teaspoon of the marinade and mixed it into some plain yogurt with cilantro and a squeeze of lime for a drizzle sauce. My bf likes extra sauce. It was super good!

    Question for you: one sheet pan was perfect for the two of us. If I wanted to make it for four, could I do pans on two racks in the oven? Or would that affect cooking?
    Thank you, Sylvia! Your recipes are genius and prove that simple and healthy are the best! Your blog is where I go first (and almost exclusively) for recipes.

    1. Susanna, thanks for brightening my morning with your kind words. Yes, to make a larger batch, perhaps double the marinade and use two sheet pans. You may have to rotate them part way through to get even cooking– some ovens have “hot spots”. Thanks again and have a beautiful day. xo






  16. I love dishes where you can clean out your fridge and use what you have on hand. I used that marinade on chicken thighs and it was superb. I’ll have to try it with some tofu. Thanks






  17. I can’t wait to try this one I made your week’s worth of Energy Bowls last week. My husband and I liked them all. My husband has even offered to help chop on Sundays so that we can have them again. 🙂

  18. This looks wonderful(your photos are amazing) so I shall give it a go tomorrow as my boys love tandoori. This is just what I need too having just returned to being a vego, I need something wholesome and filling. cheers from Melbourne Australia.






  19. Sylvia- the dish looks excellent!
    I am looking forward to trying this for thanksgiving, the only thing I would change is the protein. Being an Indian and a vegetarian this recipe would be a great turnout with paneer ( cottage cheese) which is typically used for tandoori dishes. And my kids love it! So a big thank you!

    1. Thanks so much Meena! PANEER!!! Such a great idea! Thanks for this, I have some in my fridge I’LL have to try. I’ve never baked it!

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