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Protein Tandoori Chicken Recipe

Emily Carter
A smoky, spicy vegan tandoori dish made with tofu “chicken,” creamy marinade, and roasted veggies for a protein-packed, satisfying, and vibrant meal.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 servings
Calories 280 kcal

Ingredients
  

  • 1 cup firm tofu thick cubes (vegan chicken swap)
  • ½ cup thick vegan yogurt
  • ½ cup sliced bell peppers
  • ½ cup onion petals
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon tandoori masala
  • ½ teaspoon paprika
  • ½ teaspoon garlic paste
  • ½ teaspoon ginger paste
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 1 tablespoon chopped coriander

Instructions
 

  • In a bowl, mix vegan yogurt, lemon juice, tandoori masala, paprika, garlic paste, ginger paste, pepper, and salt.
  • Add tofu cubes and coat well.
  • Marinate for 10 minutes.
  • Heat a grill pan or preheat oven.
  • Grill tofu 4–5 minutes per side.
  • Grill bell peppers and onions 3 minutes.
  • Plate everything together and drizzle olive oil.
  • Garnish with coriander and serve your Protein Tandoori Chicken—spicy, smoky, and chicken-free.

Notes

Nutritional Values (Per Serving)

Calories: 280
Total Fat: 9g
Saturated Fat: 1.3g
Carbohydrates: 26g
Fiber: 5g
Protein: 17g

Vitamins & Minerals (Per Serving)

Iron: 15%
Vitamin C: 18%
Vitamin A: 16%
Magnesium: 12%
Potassium: 11%

Additional Notes / Tips

  • Add a pinch of kasuri methi for deeper flavor.
  • Use tempeh instead of tofu for extra texture.
  • A squeeze of lime brightens the entire dish instantly.