Chicken Quinoa Tikka Bowl
Juicy, charred chicken tikka pieces served over fluffy quinoa with crisp fresh vegetables and a tangy mint yogurt dressing. All the smoky tandoori flavors you love in a wholesome, protein-packed bowl that comes together beautifully for lunch or dinner.
For 4 servings
- prep · ~20 min
Make the marinade and marinate the chicken.
1.In a large bowl, whisk together 0.5 cup hung yogurt, ginger-garlic paste, lemon juice, red chili powder, turmeric, garam masala, cumin powder, kasuri methi, and a pinch of salt.2.Add the chicken cubes and toss until each piece is evenly coated.3.Cover and refrigerate for at least 20 minutes (or up to 2 hours for deeper flavor).TIPBring the chicken to room temperature 15 minutes before grilling for even cooking. - boil · ~15 min
Cook the quinoa.
1.Rinse the quinoa under cold water in a fine mesh sieve.2.In a saucepan, bring 2 cups water and a pinch of salt to a boil.3.Add the quinoa, reduce heat to low, cover, and simmer until all water is absorbed (12-15 minutes).4.Remove from heat and let it sit covered for 5 minutes, then fluff with a fork. - grill · ~12 min
Grill the chicken tikka.
1.Heat a grill pan over medium-high heat and brush with 2 tablespoons oil.2.Thread marinated chicken cubes onto skewers or place directly on the hot grill pan.3.Cook for 4-5 minutes per side until nicely charred and cooked through with an internal temperature of 165°F.4.Let the chicken rest for 3 minutes before sliding off the skewers.TIPDon't overcrowd the pan — leave space between pieces to get a good char instead of steaming the chicken. - prep · ~5 min
Prepare the fresh vegetables.
1.Thinly slice the bell pepper and red onion.2.Dice the cucumber and deseeded tomato into small cubes.3.Keep all vegetables in separate bowls or arrange on a platter for assembly. - mix · ~3 min
Blend the mint yogurt dressing.
1.In a blender, combine 0.5 cup yogurt, mint leaves, coriander leaves, lemon juice, roasted cumin powder, and a pinch of salt.2.Blend until smooth and pale green, adding a tablespoon of water if needed for drizzling consistency. - assemble · ~5 min
Assemble the tikka bowls.
1.Divide the fluffy quinoa equally among four bowls.2.Top each with grilled chicken tikka pieces, sliced bell pepper, cucumber, tomato, and red onion.3.Drizzle generously with the mint yogurt dressing.4.Serve each bowl with a lemon wedge on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Hung the yogurt for 20 minutes in a muslin cloth to avoid a watery marinade.
- 2Thread chicken onto skewers for easier turning and even charring on the grill.
- 3Let the marinated chicken rest at room temp 15 minutes before grilling for even cooking.
- 4Do not overcrowd the grill pan — leave space between pieces to get a good char.
- 5Use a meat thermometer to ensure chicken reaches 165°F without overcooking.
- 6Fluff quinoa with a fork after resting to keep it light and separate.
- 7Make the mint yogurt dressing up to a day ahead and refrigerate for convenience.
Adapt it for your goals.
Vegetarian
Replace chicken with hearty paneer cubes or firm tofu. Marinate and grill the same way for a protein-rich meatless bowl.
low carbLow-carb
Swap cooked quinoa for a bed of crisp lettuce or cauliflower rice to reduce carbs while keeping all the tikka flavors.
dairy freeDairy-free
Use a thick coconut or almond yogurt for the marinade and dressing. The tang and creaminess will still shine.
spicier tikkaSpicier tikka
Add 1/2 teaspoon of cayenne pepper or a chopped green chili to the marinade for an extra kick of heat.
Why this is on our healthy list.
High in Lean Protein
Chicken breast and quinoa together provide a complete protein profile, supporting muscle repair and satiety.
Rich in Digestive Enzymes
Yogurt in the marinade and dressing contains live cultures that can aid digestion and gut health.
Packed with Antioxidants
Turmeric, cumin, and fresh herbs like mint and coriander deliver anti-inflammatory compounds.
Good Source of Fiber
Quinoa and fresh vegetables (bell pepper, cucumber, tomato, onion) contribute dietary fiber for digestive wellness.
Frequently asked questions
Yes, store cooked quinoa, grilled chicken, and veggies in separate containers. Assemble and add dressing just before serving to keep everything crisp.
