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!

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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!

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. I have children that do not like spicy foods. Does this dish have heat? If so, could I just omit the cayenne to modify it?

  2. I loved this dish! I made it with tofu and ate it 1-2 times a day until it was gone! A winner for sure.






    1. Hi Teri- I think that could work. I haven’t tried it but don’t see why not?? Let me know how it turns out of you try- super curious.

  3. I have been inundated with work and looking for sheet pan recipes to reduce cooking time. I began with this one, and it was a great success! I made the cilantro-mint chutney and the pickled onions alongside it, and everything was so flavorful. Not only do I love your recipes, but also the many great suggestions for mixing and matching that are truly helpful if one is trying to use leftovers. I had the tandoori chicken with the cabbage salad first day, and used it in a pita sandwich the next day. Thank you for putting out such excellent content.






  4. My family LOVED this!! It’s so easy to prepare and so rich in flavor! As good as any Indian restaurant! We will have this often! Thank you for sharing!!

  5. This was amazing! Such flavors! I used butternut squash, cauliflower, and red pepper. I also made the mint cilantro chutney which is divine.






  6. This was delicious! The chicken was very flavorful. My chicken thighs took much longer to cook though. The leftovers made a great chicken salad too. I used butternut squash and cauliflower for the veggies and they carmelized nicely.

  7. Followed the recipe exactly and it was awesome. I looooove this marinade. I didn’t have to adjust a single thing. It was perfect! Made it with chicken breast and tofu. I basted the chicken/tofu at 15 and it was perfect to temp 10 mins later. Used cauliflower, onion, pepper and mushrooms since that’s what I had on hand. Served with naan and the mint cilantro chutney. Big hit! Thank you for this!






  8. This recipe was the first I tried from your site, and it makes an almost weekly appearance at our house now. It is so filling, and basically my perfect comfort food! I always make it with red onion, garnet yams, and cauliflower, and serve it with naan. Thank you for such a great recipe!






  9. This recipe was a huge hit with my family. I left the marinaded chicken in the refrigerator for a few hours before baking. I used onions carrots, and broccoli because that is what I had at home. So delicious!






  10. Such a great recipe. Made it two nights in a row!
    Love all the other recipes on this blog, can’t wait to try more of them.






  11. Wow, absolutely delicious. I used bone in chicken thighs that still had the skin on it because the store was out of boneless/skinless. I seared the skin to give it a nice crisp before marinating and putting in the oven with the veggies. It turned out SO GOOD. The marinade does taste pretty salty before it goes in the oven, but it all balances out after it cooks. 10/10 Sylvia! Can’t wait to try it with different veggies.






  12. I am a Meal Prep Chef and come to your site weekly. Thank you so much for having unique, healthy recipes. Every single one has always been a hit!






  13. I made this today. I was curious about the marinade and tasted before applying to the chicken. It seemed to me a little bit strong and salty so in a moment of panic I added more lemon and more yogurt. The chicken turned out delicious and I’m sure if I had left the marinade alone it would have been even better. The vegetables (sweet potatoes, red onion, carrots and red pepper) complimented the chicken nicely and the raita made the dinner superb. Everybody loved it – thanks for such a great recipe!






  14. The photos on this site are gorgeous. I love sheet pan recipes as usually they are easy and one can clean the kitchen while your meal is cooking. The first time I make a recipe I follow it to the letter. I made the chicken as well as the tofu. The roasted vegetables were good, however, marinade on the chicken and tofu was not good at all. I have now tried 2 recipes from this site and have not liked either. There is one site that every recipe I have tried has been great. I guess I shouldn’t deviate. Again, you photos are beautiful.






    1. Sorry Trish, sounds like your not having the best luck here. I’ll double-check that this recipe has no typos. Not sure what went wrong but will look into it.

  15. Delicious! This turned out fabulous. Have made it twice. We cut the salt in half, other than that, made as is. Wonderful recipe!






  16. This recipe is SO good– we have made it three times in the past month or so. All of the optional spices are amazing in the marinade and just add to the flavor. This is also a fantastic recipe for using up most vegetables that are near the end of their life so you can’t go wrong. My favorite recommended vegetable is eggplant (we use 4-5 quartered small Indian eggplants) — it becomes so creamy and worth trying if eggplant isn’t usually an ingredient you would use.






  17. Made this for dinner last night (double batch). It was really good and simple to make. I should have cut the vegetables a bit smaller as they took longer than expected to cook and therefore the tofu was a bit dried out despite basting. This was my fault not the recipe. Will make with chicken next time for the meat eaters in the family. Thank you for another great dish.






  18. WOW!!!! This is a MUST try! My husband Mmmmm’d on every bite. 🙂 We did the tofu. Amazing! Thank you

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