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–+ servings
Chicken tandoori salad with fresh and roasted vegetables and dressing in a bowl.

Simple Chicken Tikka Salad Recipe

Healthy chicken tikka salad made with baked chicken tikka, smoky tandoori vegetables, and a healthy lemon yogurt dressing. This is a flavorful Indian-inspired salad that's high in protein, low in calories, and perfect for meal prep, or a quick lunch or dinner.
Author: Sheeba
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Prep Time 35 minutes
Cook Time 25 minutes
Total Time 1 hour
Course brunch, dinner, LUNCH, Main Course, Salad
Cuisine Indian
Servings 4
Calories 295.6 kcal

Equipment

Ingredients
  

Tandoori marinade

Chicken tikka

  • 500 grams boneless chicken (1.1 pounds) (breasts or thighs)
  • 1 tablespoon ghee (or melted butter)

Salad mix-ins

  • 2 heads of Romaine lettuce
  • 1 large onion
  • 1 bell pepper
  • 2 tablespoons coriander leaves
  • 2 tablespoons mint leaves
  • 2 tablespoons sliced almonds

Lemon yogurt dressing

  • ½ cup yogurt
  • 1 tablespoon lemon juice
  • 2 teaspoons honey
  • ½ teaspoon chaat masala
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • ½ teaspoon black pepper

STEP BY STEP IMAGES

Scroll back to find detailed recipe photos!

Instructions
 

Prepare tandoori marinade

  • Take 1 teaspoon Kashmiri chili powder in a small bowl. Heat 2 teaspoons mustard oil in a small pan and add to the bowl. Mix well.
  • Add the rest of the marinade ingredients: ½ teaspoon cayenne pepper, 1 teaspoon coriander, ½ teaspoon garam masala, ½ teaspoon garlic powder, ½ teaspoon ginger powder, ½ teaspoon salt, ½ teaspoon black pepper, 2 teaspoons lemon juice and 2 tablespoons yogurt.

Marinate the chicken

  • Chop 500 grams boneless chicken (1.1 pounds) into bite-sized pieces. Add the prepared tandoori marinade to the chicken and toss until they are well coated with the marinade.
  • Pierce the chicken with a fork so that the marinade gets absorbed better and quicker.
  • Allow it to marinate for about 30 minutes, while you prepare the rest of the ingredients for the salad.

Bake chicken tikka with veggies

  • Preheat the oven to 230°C/446°F.
  • Thread the marinated chicken onto skewers. You will have some marinade leftover in the bowl.
  • Dice 1 bell pepper and 1 large onion (separate the petals of onions).
  • Add to the bowl with the leftover marinade and toss. Thread them onto separate skewers.
  • Place the skewers with chicken and vegetables on a baking tray. Brush with 1 tablespoon ghee (or melted butter).
  • Place the tray in the oven and bake in the “roast” setting for 10 minutes.
  • Take out the tray and baste the chicken and veggies once more with the remaining ghee.
  • Set the oven to “broil” mode. Return the tray to the oven and broil for 5 minutes.
  • Take out the veggie skewers only, leaving the chicken to broil for 5 more minutes.
  • Remove the chicken skewers from the oven and let them rest, while you prepare the rest of the salad.

Add mix-ins

  • Roughly chop 2 heads of Romaine lettuce. Spread them out in a layer on a serving platter.
  • Add the baked chicken tikka, onion and bell pepper.
  • Sprinkle 2 tablespoons coriander leaves, 2 tablespoons mint leaves and 2 tablespoons sliced almonds.

Whip up lemon yogurt dressing

  • Mix ½ cup yogurt, 1 tablespoon lemon juice, 2 teaspoons honey, ½ teaspoon chaat masala, ½ teaspoon cumin, ½ teaspoon salt and ½ teaspoon black pepperin a glass jar.
  • Whisk or shake until well combined and creamy.
  • Drizzle lemon yogurt dressing on the tikka salad and enjoy!

Video

Notes

  • Tenderizing chicken: If you’re using chicken breasts, try the velveting method before marinating. This will give you soft and juicier chicken tikka.
  • Marinating chicken: The longer you marinate the chicken, the more flavorful your tikka is going to turn out. If you have the time, try to marinate overnight for the best results. Remember that if you're marinating for more than 30 minutes, the chicken should be kept in the fridge.
  • Ginger and garlic: You can use 1 teaspoon of fresh ginger garlic paste instead of the powdered versions.
Nutrition Facts
Simple Chicken Tikka Salad Recipe
Amount per Serving
Calories
295.6
% Daily Value*
Fat
 
13.6
g
21
%
Saturated Fat
 
4.4
g
28
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1.9
g
Monounsaturated Fat
 
5.4
g
Cholesterol
 
94.9
mg
32
%
Sodium
 
758.6
mg
33
%
Potassium
 
744.5
mg
21
%
Carbohydrates
 
13.8
g
5
%
Fiber
 
2.9
g
12
%
Sugar
 
8.1
g
9
%
Protein
 
30.3
g
61
%
Vitamin A
 
1431.9
IU
29
%
Vitamin C
 
46.2
mg
56
%
Calcium
 
97.6
mg
10
%
Iron
 
1.5
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.