Sheet Pan Tandoori Chicken and Veggies
Sheet Pan Tandoori Chicken and Veggies is a vibrant, one-pan dish that brings the rich flavors of Indian cuisine right to your table. Juicy, marinated chicken thighs roast alongside colorful bell peppers, zucchini, and red onion, creating an aromatic feast that’s perfect for weeknight dinners or entertaining guests. With minimal cleanup and maximum flavor, this recipe makes cooking fun and enjoyable for everyone.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Indian
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs
- 1 cup plain full-fat yogurt
- 2 tbsp tandoori spice mix
- 2 tbsp fresh lemon juice
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 medium zucchini, sliced into rounds
- 1 medium red onion, cut into wedges
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
- In a bowl, mix yogurt, tandoori spice mix, lemon juice, salt, and garlic. Add chicken thighs and coat well. Marinate for at least 30 minutes.
- Prepare bell peppers, zucchini, and red onion; toss with olive oil, salt, and pepper.
- Place marinated chicken on one side of the sheet pan and arrange veggies around it.
- Bake for 25-30 minutes or until chicken reaches an internal temperature of 165°F (75°C) and veggies are tender.
- Let rest for five minutes before serving hot with naan or rice.
Nutrition
- Serving Size: 1/4 of recipe (approx. 250g)
- Calories: 380
- Sugar: 5g
- Sodium: 680mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 120mg
Keywords: Customize your veggies by swapping in seasonal options like asparagus or sweet potatoes for added variety. For deeper flavor, marinate the chicken overnight. Store any leftovers in an airtight container in the refrigerator for up to three days.