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Air fryer chicken tikka bowl with rice, kachumber-style cucumber tomato salad, and mint yogurt sauce

Air Fryer Chicken Tikka Bowl

5 from 1 vote
A simple, high-protein chicken tikka bowl made with spiced chicken, air-fried until juicy, paired with rice, a kachumber salad, and a cooling mint raita–style yogurt sauce.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings : 2 servings

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Ingredients

Chicken Tikka
  • 12 oz chicken breast or boneless skinless thighs, cut into cubes
  • 2 tbsp plain Greek yogurt
  • 2 tbsp chicken tikka spice blend, (instructions to make your own in the recipe notes)
  • ½ tsp salt
  • 2 grated garlic cloves, (optional)
  • 1 tbsp grated fresh ginger, (optional)
  • 1 tbsp lemon juice, (optional)
Kachumber-Style Salad
  • ½ finely diced English cucumber
  • 1 cup finely diced tomatoes
  • ¼-½ finely diced small red onion
  • 1 tbsp fresh lemon juice
  • ¼ tsp salt
Mint Yogurt Sauce (Raita-Style)
  • ½ cup plain Greek yogurt
  • 2 tbsp finely chopped fresh mint
  • 1 tbsp finely chopped fresh cilantro, (optional)
  • 1 tbsp lemon juice
  • ¼ tsp ground cumin
  • salt, to taste
  • 2-3 tbsp water, to thin
Bowls
  • 1½ cups microwave rice, warmed
Start Cooking

Instructions
 

  1. Marinate the chicken
    In a bowl, combine 12 oz chicken breast or boneless skinless thighs (cubed), 2 tbsp plain Greek yogurt, 2 tbsp chicken tikka spice blend, ½ tsp salt, and optional 2 grated garlic cloves, 1 tbsp grated fresh ginger, and 1 tbsp lemon juice. Toss until evenly coated.
    Yogurt-marinated chicken tikka with spices ready to be cooked in the air fryer
  2. Air fry
    Preheat the air fryer to 400°F (200°C). Arrange the chicken in a single layer and air fry for 12 to 15 minutes, shaking halfway through, until cooked through and lightly charred.
  3. Make the salad
    Toss ½ finely diced English cucumber, 1 cup finely diced tomatoes, ¼-½ finely diced small red onion, 1 tbsp fresh lemon juice, and ¼ tsp salt until evenly seasoned. The vegetables should be finely chopped and similar in size.
    Kachumber-style salad with finely chopped cucumber, tomato, and red onion for chicken tikka bowls
  4. Mix the mint yogurt sauce
    Stir or blend together ½ cup plain Greek yogurt, 2 tbsp finely chopped fresh mint, 1 tbsp finely chopped fresh cilantro (optional), 1 tbsp lemon juice, ¼ tsp ground cumin, and salt, to taste. Thin with 2-3 tbsp water until drizzleable.
    Mint raita-style yogurt sauce for chicken tikka made with fresh herbs and cumin
  5. Assemble the bowls
    Divide 1½ cups microwave rice (warmed) between two bowls. Top with chicken tikka, cucumber-tomato salad, and mint yogurt sauce.
    Healthy chicken tikka bowl with yogurt-marinated chicken, fluffy rice, and cucumber tomato salad

Nutrition

Calories: 474kcalCarbohydrates: 57gProtein: 50gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 112mgSodium: 1107mgPotassium: 1340mgFiber: 9gSugar: 7gVitamin A: 1235IUVitamin C: 27mgCalcium: 374mgIron: 7mg

Notes

No air fryer? You can cook the chicken in a large skillet or grill pan instead. Heat the pan over medium-high heat, add a light drizzle of oil, and cook the marinated chicken in a single layer for 4 to 6 minutes per side, until browned and cooked through. Avoid crowding the pan so the chicken gets good color.
If you don’t have a pre-made chicken tikka spice blend, you can make 2 tablespoons using the spices below:
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp paprika or Kashmiri chili powder
  • 1 tsp garam masala
  • ½ tsp ground turmeric
  • ½ tsp chili powder (optional, for heat)