healthy chicken tikka skewer salad

This protein-packed chicken and salad healthy lunch recipe is great for the warmer months, and the mild Indian flavours are simply delicious. And, if you need something heartier just swap the salad for some colourful roast veg!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Indian
Dietary Requirements: Egg-Free, Fructose-Free, Gluten Free, Nut-Free, Pregnancy-Safe
Author: 28’s Home Nutrition Program (Stream: female, healthy weight maintenance)


  • 2 bamboo skewers (soaked in water for 5 minutes)
  • small mixing bowl


Chicken Tikka Skewers

  • 175 g chicken thigh skinless fillets (boneless) trimmed and cut into 2cm chunks
  • 1.5 tablespoon greek yoghurt full fat is best
  • 1/4 lemon juice & zest
  • 1 clove garlic minced
  • 1/4 teaspoon turmeric ground or fresh
  • 1/4 teaspoon smoked paprika ground
  • 1/2 teaspoon garam masala
  • salt and pepper to taste
  • 1 naan bread or gluten free alternative


  • 25 g snowpeas (AKA sugar-peas)
  • 1/4 lebanese cucumber ends trimmed and sliced into strips

Cucumber Dipping Sauce

  • 1 greek yoghurt full fat is best
  • 1/4 lebanese cucumber finely diced
  • 1/4 lemon juiced


  • Preheat a fan-forced oven to 200°C/400°F/Gas Mark 6 and line a baking dish with baking paper.

Chicken Tikka Skewers

  • Add lemon juice and zest, garlic, turmeric, paprika, garam masala, yoghurt, salt and pepper in a small mixing bowl and stir to combine.
  • Stir through the chicken pieces and coat well.
  • Optional: allow to marinate for 30 minutes for maximum flavour, however this isn’t necessary
  • Thread the chicken pieces evenly amongst the skewers and place in a baking dish.
  • Place in the oven and cook for 10 minutes.
  • Turn over the chicken skewers and cook for a final 10 minutes. (Pop the naan in the oven to warm it up for the last few minutes)

Cucumber Sauce

  • Meanwhile, prepare the Cucumber Dipping Sauce by combining the yoghurt cucumber and lemon together in a small bowl. Set aside.


  • Toss mixed leaves, snow peas and cucumber together. Set aside.

Once chicken is cooked it's time to plate up.

  • Lay the salad on a serving bowl, place the skewers on top and dollop the cucumber dipping sauce liberally. Don't forget your naan, place it on the side and enjoy your healthy chicken tikka skewer salad!
Nutrition Facts
Healthy Chicken Tikka Skewers & Salad Recipe
Amount Per Serving
Calories 437 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Cholesterol 167mg56%
Sodium 470mg20%
Potassium 841mg24%
Carbohydrates 46g15%
Fiber 5g21%
Sugar 6g7%
Protein 44g88%
Vitamin A 676IU14%
Vitamin B3 11mg55%
Vitamin C 49mg59%
Vitamin K 36µg34%
Calcium 123mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.