Grilled tandoori chicken with cauliflower rice

Artist's impression of grilled tandoori chicken with cauliflower rice.
Note: Image is an artist's impression.

Enjoy the rich flavours of India in this classic dish with a diabetes-friendly twist. Marinated in aromatic spices and grilled to perfection, the tender tandoori chicken is served alongside a bed of cauliflower rice, creating a balanced and satisfying meal that meets your dietary needs without compromising on taste.

Prep time: 15 minutes (plus marination time)

Baking time: 15 minutes

Serves: 2


For the tandoori chicken:

  • Boneless chicken pieces (preferably breast or thigh), (300g)
  • Plain Greek yoghurt (low-fat), (100g)
  • Ginger paste, 15g
  • Garlic paste, 15g
  • Ground cumin, 1 tsp
  • Ground coriander, 1 tsp
  • Paprika, 1 tsp
  • Turmeric, ½ tsp
  • Garam masala, ½ tsp
  • Chilli powder (adjust to taste), ½ tsp
  • Juice of half a lemon
  • Salt to taste
  • Fresh cilantro leaves for garnish

For the cauliflower rice:

  • Cauliflower florets, riced (grated finely to resemble rice), (300g)
  • Olive oil, 1 tbsp
  • Cumin seeds, ½ tsp
  • Salt to taste
  • Freshly chopped mint leaves for garnish


  1. In a bowl, combine the yoghurt, ginger paste, garlic paste, ground cumin, ground coriander, paprika, turmeric, garam masala, chilli powder, salt, and lemon juice to make the marinade.
  2. Cut slits in the chicken pieces to allow the marinade to penetrate. Coat the chicken evenly with the marinade. Cover and refrigerate for at least 1 hour.
  3. Preheat a grill or grill pan over medium-high heat. Lightly grease the grill grates with a small amount of oil to prevent sticking.
  4. Grill the marinated chicken pieces for about 4-5 minutes on each side, or until cooked through and nicely charred. Cooking time may vary based on the thickness of the chicken. Make sure the internal temperature of the chicken reaches 75°C (165°F).
  5. While the chicken is grilling, prepare the cauliflower rice. Heat olive oil in a pan over medium heat. Add cumin seeds and let them sizzle.
  6. Add the riced cauliflower to the pan. Sauté for 3-4 minutes until the cauliflower is tender but not mushy. Season with salt to taste.
  7. Serve the grilled tandoori chicken on a bed of cauliflower rice. Garnish with fresh cilantro leaves and chopped mint leaves.

Nutritional information

Per serving:

Calories - 300kcal

Carbs - 10g

Proteins - 40g

Fibre - 3g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly grilled tandoori chicken with cauliflower rice recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

Looking for more recipes like this?

Photo of masala prawns.
Masala prawns

This masala prawns dish is perfect for indulging in seafood without raising your sugar level. Full of aromatic spices and succulent prawns, but low in carbs.

Photo of chicken curry.
Chicken curry

A symphony of flavours, this chicken curry is a delicate blend of exotic spices. Low in carbs, it's perfect for diabetics and won't harm blood sugar control.

Photo of chicken and spinach patties.
Chicken and spinach patties

Nutritious and delicious, these chicken and spinach patties can be prepared in just 20 minutes! And better yet, they're also dairy-free and sugar-free.

Recent recipes

Together, our experiences make us stronger. Send your recipe to us, and we'll help you share it with the diabetic community.

Want to keep up with the latest news, stories and recipes?

Sign up and get the latest updates straight to your inbox.
Thanks for signing up with us! We look forward to having you in our community!
Oops! Something went wrong, have you filled in all your details correctly?