Chicken Tikka Protein Bowl
Estimated $4.49 recipe · $2.25 per serving (US / USD)
Yogurt-marinated chicken tikka over brown rice with cucumber salad and mint yogurt.
The recipe
Chicken Tikka Protein Bowl
Yogurt-marinated chicken tikka over brown rice with cucumber salad and mint yogurt.
Ingredients
- 300g chicken breast, cubed
- 150g Greek yogurt
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp paprika
- 150g brown rice
- 1 cucumber, diced
- Handful fresh mint, chopped
- 1 lemon
Estimated recipe cost
$4.49 for 2 servings · $2.25 per serving
US grocery planning estimate in USD. Includes the amounts used from the listed ingredients, including pantry items. Prices and portion weights vary.
Ingredient-by-ingredient breakdown
| Ingredient & price basis | Cost used |
|---|---|
| 300g chicken breast, cubedRetail benchmark · $22.37 / 3629 g · Retail reference · Uses 300g | $1.85 |
| 150g Greek yogurtRetail benchmark · $3.28 / 907 g · Retail reference · Uses 150g | $0.54 |
| 2 tsp garam masalaPlanning assumption · $2.00 / 60 g · 1 tsp ≈ 2.5g | $0.17 |
| 1 tsp turmericPlanning assumption · $2.00 / 60 g · 1 tsp ≈ 2.5g | $0.08 |
| 1 tsp paprikaPlanning assumption · $2.00 / 60 g · 1 tsp ≈ 2.5g | $0.08 |
| 150g brown riceRetail benchmark · $1.77 / 907 g · Retail reference · Uses 150g | $0.29 |
| 1 cucumber, dicedPlanning assumption · $0.70 / 300 g · Assumes 300 g per item | $0.70 |
| Handful fresh mint, choppedPlanning assumption · $1.00 / 28 g · Assumes 5 g per item/portion | $0.18 |
| 1 lemonPlanning assumption · $0.60 / 1 each · Count stated in recipe | $0.60 |
| Estimated total | $4.49 |
Retail references are representative products, not quotes for every variety. Other prices are editorial planning assumptions. Checked 9 October 2026; these are not live prices.
Price bases and quantity assumptions refer to the original recipe. Unspecified quantities use the assumptions shown above. Listed optional ingredients are included. Unlisted sides, extra seasoning, tax, energy and delivery are excluded. Buying full packages will cost more.
Instructions
- Mix half the yogurt with garam masala, turmeric, paprika, salt and a squeeze of lemon. Coat the chicken and marinate 15 min.
- Cook the brown rice per packet instructions.
- Thread chicken onto skewers or spread on a tray and grill/bake at 220°C for 12–14 min until charred and cooked through.
- Stir the remaining yogurt with chopped mint. Toss cucumber with lemon and salt.
- Serve chicken over rice with the cucumber salad and a drizzle of mint yogurt.
Recipe notes
Swap brown rice for cauliflower rice to drop carbs without losing the protein hit.
Estimated nutrition per serving
540 kcal · 45g protein. Values are estimates and vary with brands, substitutions and portions.
Recipe images may be AI-generated illustrations. Nutrition figures are estimates.