Spiced chicken with cauliflower and onions
Indian Yogurt Sheet Pan Chicken
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Servings
4
4 servings
Difficulty
Easy
Cost
Budget
$
Indian Yogurt Sheet Pan Chicken
Spiced chicken with cauliflower and onions
A sheet pan chicken dinner marinated in yogurt and warm spices, roasted with cauliflower and onions.
20m
Prep Time
30m
Cook Time
50m
Total Time
4
Servings
Easy
Difficulty
Budget $
Cost
Sarah Chen
(Updated )
Yogurt-marinated chicken is a very efficient way to get big flavor from a weeknight oven dinner. Roasting everything together keeps the whole meal practical.
Ingredients
- 1.25 lbs chicken thighs
- 1/2 cup yogurt
- 1 tsp garam masala
- 1/2 tsp turmeric
- 1 head cauliflower, chopped
- 1 red onion, sliced
- 2 tbsp oil
OvenBake
Test Kitchen Pick
Sheet Pan
Helpful Tool
Why a good sheet pan helps here
The pan is doing more work here than it looks like. A sturdy, evenly heating sheet pan gives you better browning and fewer hot spots.
This recipe benefits from more even oven contact and easier cleanup.
- Promotes more even browning
- Useful across weeknight roasts and baking
A heavy rimmed sheet pan is one of the highest-use tools in almost any kitchen.
Shop sheet pan options for this recipeInstructions
- 1
Toss the chicken with the yogurt and spices.
- 2
Spread the cauliflower and onion on a sheet pan and season lightly.
- 3
Arrange the chicken on the pan and roast until the chicken is cooked and the vegetables are browned.
- 4
Serve with herbs or rice if you like.
Serving Suggestions
Ways to Serve This Dish
Serve with warm naan bread or basmati rice
Top with fresh cilantro and a squeeze of lime
Pair with a cooling cucumber raita on the side
FlavorPantry
Test Kitchen Pick
Garam Masala
Helpful Pantry Staple
Why the spice blend matters
A better spice blend gives the recipe more rounded flavor without making you buy ten separate jars first.
This is often the pantry shortcut that makes the result taste more complete.
- Adds warmer depth quickly
- Useful across curries, lentils, and vegetable dishes
If you are cooking Indian food more than once, garam masala is a practical pantry anchor.
Shop garam masala for this recipeTips & Storage
Pro Tips
Let the chicken sit in the marinade while the oven heats for better flavor.
A squeeze of lime at the end is useful here.
Storage
Refrigerate leftovers in airtight containers for up to 4 days.
Reheating
Reheat gently on the stovetop, in the oven, or in the microwave until hot.
Nutrition Facts
Per serving (1 serving) · 4 servings
Calories350
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein28g
Carbohydrates10g
Fat21g
Fiber4g
Sugar5g
Sodium260mg
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Can I make this ahead?
- Yes. The components or finished dish hold well if properly chilled and stored.
- Can I adjust the seasoning?
- Yes. Taste near the end and adjust salt, acid, or heat so it suits the way you like to cook and eat.
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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