# Air Fried Tandoori Chicken Rice Bowls

This is a simple, high-protein meal prep recipe for air-fried tandoori chicken rice bowls with a feta yogurt sauce.

- Servings: 5 servings
- Total time: 60 min
- Cuisine: Indian
- Category: Drink
- Language: en

## Ingredients

- 900 g boneless skinless chicken thighs
- 120 g 5% Greek yogurt
- 1 Tbsp garlic paste
- 1 Tbsp ginger paste
- 1.5 Tbsp salt
- 1.5 Tbsp tikka masala or tandoori masala seasoning
- 1 tsp smoked paprika
- 1 lemon's juice
- 15 g oil or ghee
- 1 diced sweet onion
- 1 tsp turmeric
- 1 tsp spicy curry powder
- 270 g basmati rice
- 540 g chicken bone broth
- 100 g feta
- 60 ml fat-free milk
- 1 juice of half a lemon
- 1 spoonful minced cilantro

## Instructions

1. Add boneless skinless chicken thighs to a bowl.
2. Add Greek yogurt, garlic and ginger paste, salt, tikka masala or tandoori masala seasoning, smoked paprika, and lemon juice to the chicken.
3. Mix until everything is completely combined.
4. Place the marinated chicken in the fridge.
5. Cook onions in neutral oil until browned for the yellow rice.
6. Add basmati rice, spicy curry powder, and turmeric to the pot with the onions.
7. Pour in chicken bone broth for extra protein and flavor.
8. Bring to a boil, reduce to a simmer, cover, and cook for 20-30 minutes.
9. Add the marinated chicken to an air fryer basket.
10. Air fry the chicken at 400 degrees Fahrenheit for 20-25 minutes, flipping halfway.
11. Crumble feta cheese into a bowl for the white sauce.
12. Add fat-free milk, Greek yogurt, garlic powder, salt, lemon juice, and finely minced cilantro to the feta.
13. Mix all the ingredients for the feta yogurt sauce until well combined.
14. Slice the air-fried tandoori chicken into strips or dice into cubes.
15. Add yellow rice to a serving bowl or meal prep container.
16. Place the sliced tandoori chicken on top of the rice.
17. Top off with the feta yogurt sauce.

## Equipment

- bowl
- air fryer
- pot
- spatula
- knife
- cutting board

## Tips

- For the feta yogurt sauce, combine feta with milk first to break down the feta chunks for a smoother sauce.
- You can order Tikka Masala or Tandoori Masala seasoning online, buy it at a special grocer, or use 2 tsp Garam Masala + 2 tsp chili powder + 2 tsp paprika.
- Enjoy immediately or store in freezer-safe containers for meal prep.

## Source

- Original video: https://www.tiktok.com/t/ZP8h3Br3Q/
- Recipe page: https://www.cliprecipe.com/recipe/93319ff2-d6cc-4110-b6f9-5e3cee8fd693
- Extracted: 2025-07-21

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt