Servings: 4 · Prep Time: 128 mins · Cooking Time: 15 mins
Total Time: 143 mins

Lunch | Keto

This tandoori inspired chicken is marinated in an aromatic spiced yoghurt and baked in the oven. The chicken is served alongside a portion of cumin and coriander cauliflower rice with a refreshing salad. This is ideal for meal prepping as you can prepare a batch of chicken, rice and salad at the start of the week to provide multiple lunches.



  • chicken breast strips/ mini fillets (500g)
  • garlic (2 cloves minced)
  • olive oil (1 tbsp)
  • fresh ginger (1 inch grated)
  • cayenne pepper (1 tsp)
  • lemon juice (1 tsp)
  • lemon zest (1 tsp)
  • Garam masala (1 tsp)
  • ground coriander (1/2 tsp)
  • ground cumin (1/2 tsp)
  • turmeric (1/2 tsp)
  • paprika (1/2 tsp)
  • cinnamon (1/2 tsp)
  • Greek yoghurt (1/3 cup)
  • Freshly ground black pepper (to taste)


  • olive oil (2 tbsp)
  • tomato (1 large diced)
  • cucumber (1 cup diced)
  • red onion (1/2 medium finely sliced)
  • ground cumin (1/2 tsp)
  • lemon juice (1/2 tbsp)
  • cilantro (1/3 cup chopped)
  • Salt and freshly ground black pepper (to taste)


  • riced cauliflower (4 cups)
  • cumin seeds (2 tsp)
  • ground cinnamon (2 tsp)
  • Greek yoghurt (2 tbsp)
  • olive oil (1 tbsp)
  • coriander (1 tbsp chopped)


To prepare the chicken, add the yoghurt, spices, garlic, ginger, seasoning, lemon juice, zest and oil to a shallow mixing bowl. Stir together until well combined.\n\nAdd the chicken pieces to the spiced yoghurt, coating the chicken well in the mixture. Cover and refrigerate for a minimum of two hours to marinade the chicken.\n\nPreheat the oven to 200 degrees Celsius, 180 for fan assisted.\n\nArrange the marinated chicken across a shallow baking tray and bake for 15 - 18 minutes (depending on the thickness of the chicken) until completely cooked through.\n\nWhilst the chicken is cooking you can prepare the rice and salad. To prepare the rice, heat the olive oil in a small pan over a low/medium heat. Add the cumin seeds, frying gently for a minute until fragrant.\n\nAdd the riced cauliflower and the cinnamon and stir well to combine. Cook for 2 minutes until the rice is hot through and tender.\n\nRemove from the heat and stir through the coriander.\n\nTo prepare the salad, add all salad ingredients together in a mixing bowl and stir well to combine.\n\nDivide the chicken, rice and salad into four portions to create four ready to go lunches. Add Greek yoghurt to serve.\n