Sheet Pan Indian Spiced Chicken and Broccoli with Cauliflower
A vibrant one-pan meal featuring tender chicken thighs and crispy broccoli coated in aromatic Indian spices like garam masala, curry powder, and cumin. Served over buttery sautéed cauliflower rice with a cooling herb yogurt sauce and fresh lime wedges. This wholesome dinner delivers bold flavors with minimal cleanup, making it perfect for busy weeknights when you want something both satisfying and nutritious.
Ingredients
- 2 tsp garam masala
- 2 tsp curry powder, mild
- 1 tsp cumin, ground
- 1 tsp coriander, ground
- ½ tsp salt
- 10 oz broccoli florets, chopped
- 2 cloves garlic, chopped
- 1 limes, wedges
- 1 ½ lbs chicken thighs, boneless and skinless
- 1 Tbsp oil, cooking
- 1 Tbsp oil, cooking
- 10 oz cauliflower florets
- 1 ½ Tbsp butter
- 1 Tbsp cilantro, fresh, chopped
- 1 cup yogurt, plain or Greek
- 1 tsp honey
- 1 Tbsp lemon juice
Instructions
- 1
Heat oven to 400F.
- 2
Toss broccoli and garlic with first portion of cooking oil and spread on sheet pan.
- 3
Heat skillet with remaining oil over medium heat and sear chicken on both sides until golden brown.
- 4
Transfer chicken to sheet pan with broccoli and wipe out skillet.
- 5
Roast chicken and broccoli until broccoli is tender and chicken reaches 165F.
- 6
Return skillet to medium heat, add butter then cauliflower rice to melted butter.
- 7
Sauté cauliflower rice until tender and season with salt.
- 8
Serve chicken and broccoli over cauliflower rice with lime wedges and herb yogurt sauce.
Tips
Look for pre-chopped riced cauliflower from the produce or freezer section to save prep time.
If doubling the recipe, cook extra cauliflower rice at the same time for meal prep.
Make sure chicken reaches 165F internal temperature for food safety.
Good to Know
Refrigerate leftovers up to 3 days. Store components separately for best quality.
Spice blend can be mixed ahead. Vegetables can be prepped day before.
Serve immediately while chicken is hot and cauliflower rice is warm.
Common Mistakes
Don't skip searing chicken to avoid bland flavor and poor texture.
Don't overcook cauliflower rice to avoid mushy consistency.
Substitutions
FAQ
Can I use frozen broccoli instead of fresh?
Yes, but reduce cooking time and don't thaw first. Add frozen broccoli directly to the pan for last 10-15 minutes of roasting.
What if I don't have garam masala?
Mix equal parts cinnamon, cardamom, and cloves with a pinch of nutmeg, or substitute with additional curry powder.
How long will the herb yogurt sauce keep?
Store covered in refrigerator up to 3 days. Stir well before serving as separation is normal.