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Tandoori Chicken & Cauliflower Bake

1 hour 15 minutes

Prep Time

18 minutes

cook Time

4

Servings
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Curated by: Jackie
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Tandoori Chicken & Cauliflower Bake

Contains

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Dairy/Milk

Cookware Used

Cosori Iconic stainless steel smart air fryer with 6.5-quart basket, front view

Iconic™ The Stainless Steel 6.5-Quart Smart Air Fryer

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Bold, aromatic, and deeply comforting, this protein-packed meal brings classic tandoori flavor into a streamlined weeknight dish. Marinated chicken and tender cauliflower roast together in the air fryer, developing lightly charred edges and a rich, spiced aroma. The quick cooking time intensifies the kefir, garlic, ginger, and warm spices, creating a vibrant balance of heat, tang, and smokiness. This simple, all-in-one meal is equal parts satisfying and fragrant. Serve alone or with warm naan, rice, or a cooling dollop of yogurt. 

Nutritional Feature:

Cauliflower is ideal for keeping calories low, while adding essential nutrients to a dish. 1 cup of raw cauliflower contains 58% of the Daily Value of Vitamin C, 12% DV of Vitamin B6, and 7% of your daily fiber needs.  

Ingredients Needed

Marinade

Main Ingredients

Scale 1x 2x 3x
Yield 4 Serving

Instructions

Marinate 

  1. Stir together all the marinade ingredients in a large bowl until combined. 
  2. Add the chicken thighs, cauliflower florets, red onion, and chickpeas, then coat them in the marinade. Cover bowl and refrigerate for at least 1 hour and up to 4 hours. 

Cook 

  1. Place the crisper plate into the air fryer basket. 
  2. Select the Air Fry function at 385°F, adjust time to 4 minutes, then tap Start/Pause to preheat. 
  3. Remove chicken and vegetables from the marinade, wiping off any excess, then place onto the preheated crisper plate. 
  4. Select the Air Fry function at 385°F, adjust time to 18 minutes, then tap Start/Pause. 
  5. Flip chicken breasts halfway through cooking. 
  6. Remove chicken when golden brown and allow to rest for 10 minutes. Garnish with fresh cilantro, then serve.  

Iconic Time/Temp: Air Fry 385°F for 18 minutes

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Nutrition

Serving Size: 4 ounces chicken with ¾ cup veggies

  • Calories: 279 
  • Protein: 28 g 
  • Carbohydrates: 20 g 
  • Fat: 10 g 
  • Fiber: 5 g 
  • Saturated Fat: 2 g 
  • Cholesterol: 126 mg 
  • Sodium: 197 mg 

NUTRITIONAL INFORMATION IS ONLY AN ESTIMATE. THE ACCURACY OF THE NUTRITIONAL INFORMATION FOR ANY RECIPE ON THIS SITE IS NOT GUARANTEED.

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Beginner Soy-Free Gluten-Free

originally published on Jan 08, 2026 (last updated Feb 02, 2026)

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