Sheet Pan Curry Chicken
Tender Greek yogurt-marinated chicken tenderloins roasted alongside cauliflower, bell pepper, broccoli, and onion — all kissed with warm curry spice and caramelized at 400°F on a single sheet pan. Bold flavor, minimal cleanup, and a complete meal in one pan.
- Chicken & Marinade
- 1.25 lb chicken breast tenderloins, cut into pieces
- 1 cup plain non-fat Greek yogurt
- 2 tbsp curry powder
- 3 cloves garlic, minced
- 2 tbsp fresh ginger, minced
- 1 tbsp fresh lime juice
- 2 tsp salt
- 1 tsp black pepper
- Vegetables
- 2 cups cauliflower florets
- 2 cups broccoli florets
- 1 bell pepper, chopped
- 1 onion, chopped
- 1 zucchini, chopped (optional)
- 1 tbsp olive oil
- 1 tsp curry powder
- — salt & pepper, to taste
- To Serve
- — fresh cilantro, to garnish
- — lime wedges (optional)
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1
Marinate the chicken
Cut the chicken tenderloins into bite-sized pieces. In a large bowl, whisk together the Greek yogurt, curry powder, garlic, ginger, lime juice, salt, and pepper. Add the chicken and toss until every piece is well coated. Cover and refrigerate for at least 1 hour — or overnight for the deepest flavor. The yogurt tenderizes the chicken and helps the spices penetrate all the way through.
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2
Preheat & prep the vegetables
Preheat oven to 400°F. Line a large sheet pan with foil and spray with cooking spray. In a bowl, toss the cauliflower, broccoli, bell pepper, onion, and zucchini (if using) with olive oil, curry powder, salt, and pepper until evenly coated.
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3
Arrange the sheet pan
Spread the seasoned vegetables across one half of the sheet pan in an even layer. Arrange the marinated chicken pieces on the other half, leaving a little space between pieces so they roast rather than steam. Don't crowd the pan — use two sheet pans if needed.
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4
Roast
Roast at 400°F for 25–30 minutes, flipping the chicken and tossing the vegetables halfway through, until the chicken reaches an internal temperature of 165°F and the vegetables are tender with caramelized, golden edges.
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5
Garnish & serve
Transfer everything to a serving platter or bowl. Scatter fresh cilantro generously over the top and serve with lime wedges on the side — a squeeze of fresh lime right before eating brightens all the warm curry spices beautifully.
- Marinate overnight: One hour is the minimum but overnight is where the magic happens — the yogurt has time to fully tenderize the chicken and the curry flavors go much deeper.
- 400°F is key: The higher temperature is what gives the vegetables caramelized edges and the chicken a slightly golden crust — 350°F just steams everything and you lose all that texture.
- Don't crowd the pan: If the chicken and vegetables are piled on top of each other they'll steam instead of roast. Use two sheet pans if needed — it makes a significant difference.
- Lime juice finisher: A squeeze of fresh lime right before serving cuts through the richness of the curry and makes all the flavors pop — don't skip it.
- Serve over cauliflower rice: The pan juices and yogurt marinade create a light sauce that's incredible spooned over cauliflower rice for a more complete bowl.