If you’re craving bold Indian-inspired flavors but want something simple, healthy, and weeknight-friendly, this Sheet Pan Tandoori Chicken + Carrots is about to become a new staple. Juicy, spice-rubbed chicken roasts alongside naturally sweet carrots on one pan for a dinner that’s high in protein, big on flavor, and minimal on cleanup.This recipe delivers everything you love about traditional tandoori chicken—warm spices, savory depth, and irresistible color—without the need for a tandoor oven or complicated steps. Just toss, roast, and dinner is done.⭐ Why You’ll Love This Sheet Pan Tandoori Chicken + Carrots🍗 Bold & aromatic flavors — rich tandoori spices with garlicky tang🥕 One-pan meal — minimal cleanup, big results⏱️ Quick + easy — dinner in about 30 minutes💪 High in protein + veggies — balanced and satisfying👦 Family-friendly — kids and grown-ups both enjoy it🍱 Serving & Pairing IdeasFluffy jasmine rice Warm naan bread or rotiCucumber yogurt raitaA crisp green salad or roasted cauliflower🧊 Storage + Reheating🗃️ Fridge: Store in an airtight container up to 4 days.❄️ Freezer: Freeze up to 2 months (thaw overnight before reheating).♨️ Reheat: Oven or air fryer is best to preserve crisp edges.🍽️ More One-Pan & Chicken Favorites from Gourmet MamiLove easy, flavorful dinner bowls and sheet pan meals? Try these reader favorites:🥦 Sheet Pan Crispy Chicken + Potatoes – Golden, tender, and family-approved.🍗 Garlic Parmesan Chicken + Broccoli Bowl – Creamy, savory comfort in a bowl.🍯 Healthy Hot Honey Chicken Bowls – Sweet, spicy, and perfect for meal prep.🍣 Sheet Pan Miso Ginger Salmon with Broccoli & Sweet Potato – One pan, big flavor.🍂 Final ThoughtsThis Sheet Pan Tandoori Chicken + Carrots hits every mark: simple prep, bold flavor, balanced nutrition, and effortless cleanup. It’s a recipe that works for busy weeknights, meal prep, or when you want a dinner that feels special without the stress.Make it once, and it’s sure to become a repeat favorite in your kitchen.
Ingredients
- ½ cup plain Greek yogurt
- ¼ cup avocado oil
- 6 cloves garlic minced
- 2 teaspoons minced fresh ginger
- 4 tsp salt
- 1 tbsp paprika
- 2 tsp ground cumin
- 2 tsp turmeric
- 1 tsp smoked paprika
- ¼ tsp cayenne pepper
- 4 lbs bone-in skin on chicken thighs
- 4-5 carrots peeled and cut into ½ inch thick pieces
- 1 tbsp extra virgin olive oil
- ½ tsp pumpkin pie spice *trust me on this!
Instructions
- Preheat oven to 400 degrees. Line a sheet pan with parchment paper.
- In a large bowl, whisk together all the ingredients except for the chicken until combined.
- Add chicken and coat thoroughly. Let sit for about 5-10 minutes while you cut the carrots.
- Arrange the marinated chicken thighs on one side of the pan and the carrots on the other.
- Drizzle the carrots with 1 tablespoon olive and ½ tsp pumpkin pie spice.
- Bake at 425°F for 30–40 minutes, until the chicken is cooked through and the carrots are tender with charred edges.
- Garnish with fresh cilantro or parsley and serve with rice, quinoa, or warm naan.
Nutrition
Calories: 528kcalCarbohydrates: 7gProtein: 50gFat: 33gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gTrans Fat: 0.2gCholesterol: 157mgSodium: 1712mgPotassium: 1012mgFiber: 2gSugar: 3gVitamin A: 7591IUVitamin C: 4mgCalcium: 94mgIron: 3mg
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