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Easy Chicken Tikka & Rice Protein Bowl

This chicken tikka & rice protein bowl is a high-protein, flavor-packed meal made with juicy spiced chicken, vibrant veggies, and a creamy yogurt sauce. Perfect for meal prep or an easy weeknight dinner that actually satisfies.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: dinner, lunch, Main Course
Cuisine: Indian
Calories: 481
Ingredients Method Notes

Ingredients
  

  • 1.5 –2 lbs chicken thighs
  • 4 garlic cloves
  • 3 tbsp Greek yogurt
  • 2 tbsp tomato paste
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • Spices cumin, paprika, garam masala, coriander, turmeric, chili powder
  • Salt and pepper
  • 1 red onion
  • 1 red bell pepper
  • 1 green bell pepper
  • 4 cups cooked rice
Sauce
  • 1 cup Greek yogurt
  • Fresh herbs
  • Garlic
  • Lemon juice
  • Green chili
  • Salt

Method
 

  1. Mix marinade ingredients in a bowl.
  2. Add chicken and coat well. Marinate for 2–6 hours or overnight.
  3. Cook chicken in a pan until browned and fully cooked. Remove and set aside.
  4. In the same pan, sauté onions and peppers until tender.
  5. Mix all sauce ingredients in a bowl and adjust to taste.
  6. Cook rice according to package instructions.
  7. Assemble bowls with rice, veggies, chicken, and sauce.

Notes

- Marinating overnight gives the best flavor
- Don’t overcrowd the pan when cooking the chicken
- Adjust spice levels to your preference
- Swap rice with quinoa or cauliflower rice if needed
Nutrition per Serving
- 481 calories, 58g protein (with high-protein rice)
- 541 calories, 45g protein (with regular rice)