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Sheet Pan Chicken Tikka Masala with Potatoes and Cauliflower
Warning0 allergens identified
Sheet Pan Chicken Tikka Masala with Potatoes and Cauliflower
Instructions
1
Cut the chicken into large bite-sized pieces, roughly 2 inches long and 1 inch wide.
2
Place the yogurt, tomato paste, marinade spices, salt, and black pepper in a large bowl. Grate the garlic and ginger into the bowl. Whisk until the ingredients combine into a pink marinade.
3
Add the chicken to the marinade. Stir to thoroughly coat each piece. Cover the bowl with plastic wrap and transfer to the refrigerator. Allow the chicken to marinate for at least 1 hour, but no longer than 12 hours.
4
Preheat the oven to 400°F.
5
Line a large baking sheet with parchment paper.
6
Dice the potatoes into 1/2-inch pieces and place in a large mixing bowl. Drizzle with canola oil and season with garam masala, cumin, salt, and black pepper. Toss until thoroughly coated.
7
Arrange the potatoes on the baking sheet.
8
Roast the potatoes on middle rack of oven for 10 minutes.
9
Chop the cauliflower into 3/4-inch florets and place in a a large mixing bowl. Drizzle with canola oil and season with garam masala, cumin, salt, and black pepper. Toss until thoroughly coated.
10
Open the oven. Transfer the cauliflower to the baking sheet with the potatoes, and roast for 5 minutes.
11
Open the oven. Use a rubber spatula to shift the potatoes and cauliflower to the perimeter of the baking sheet, creating space for the chicken.
12
Remove the chicken from the fridge. Using tongs or a large fork, transfer the chicken pieces to the center of the baking sheet. Roast the chicken, cauliflower, and potatoes until the chicken is cooked through, the cauliflower is tender, and the potatoes are browned and crispy, 15-20 minutes.
13
Check to see that dish is done. Remove from oven or add time as needed.
14
Finely chop the cilantro.
15
Plate the chicken, cauliflower, and potatoes. Garnish with the freshly chopped cilantro, and serve
My Calorie Intake
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Tips & Tricks (5)
- Maximize Marinating with Yogurt Science 🍶The lactic acid in yogurt tenderizes chicken thighs beautifully—aim for the full 12 hours and pat dry before roasting to achieve crispy, caramelized edges while keeping meat juicy inside.
- Stagger Your Vegetable Timing ⏱️Add potatoes to the sheet pan 15 minutes before cauliflower and chicken, as they require longer cooking; this ensures everything finishes simultaneously with perfect texture.
- Bloom Your Spices in Oil First 🌶️Heat cumin, coriander, and garam masala in warm oil for 30 seconds before mixing into the yogurt marinade—this releases essential oils and deepens the flavor intensity throughout the dish.
- Use Dark Meat for Superior Results 🍗Chicken thighs have higher fat content than breasts, making them forgiving on sheet pans and staying moist even with longer cooking times at high heat.
- Finish with Fresh Cilantro Off-Heat 🌿Add cilantro after removing the pan from the oven to preserve its delicate flavor and bright color, garnishing generously just before serving for maximum aromatic impact.
Recipe Facts
Diet at a Glance
Low Sugar
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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