Coles Perform Tandoori Chicken
Coles Perform Tandoori Chicken: independently scored 9.3/10 on Protein Score and 7.8/10 on Clean Score by ProteinScore.
25.2g protein per serve · 359 cal · 6.3g sugar · 333mg sodium · 350g serve.
Overview
The Coles Perform range offers a few chicken-and-rice options in the chiller, and this Tandoori version lands with identical protein and sugar to its Portuguese Style Chicken sibling. It's a clear signal of the brand's formula: deliver a reliable protein number in a convenient format, with flavourings adjusted across the line. The protein here comes from real RSPCA Approved Australian chicken breast, which makes up a substantial 30% of the meal. The base is a mix of white and brown rice with capsicum and sweetcorn, while the sauce uses tomato and a surprising pea protein booster to help reach that high-protein total. With nearly 11g of fibre per tray, it's a more substantial meal than many on the shelf, adding to its satiety. Compared to the broader market, its protein-per-100g sits right around the ready meal category average we track. The sodium per serve clocks in at 396mg, which is about 20% of the daily 2000mg limit - a reasonable figure for a single meal that avoids the high salt load common in this aisle. As a chilled meal, it's a quick four-minute microwave job, not a freezer backup. At 425 calories, it qualifies as a solid dinner, not a light snack, making it a reliable option for a proper meal without the prep.
Protein Score: 9.3/10
The protein here is driven by real RSPCA Approved chicken breast, not padded with fillers. That delivers a hefty 33.3g of protein per tray, earning a Protein Score/10 and putting it well ahead of the typical ready meal. On a per-calorie basis, it provides 7.8g of protein for every 100kcal, which is a balanced, efficient return. This is a lean meal that prioritises protein over empty carbs or heavy sauces, making it a genuinely useful tool for hitting daily protein targets without a huge calorie cost. For anyone needing a post-gym refuel or a high-protein dinner without cooking, this is one of the stronger options in the supermarket chiller. It's a significant step up from the standard ready meals that often struggle to clear 20g of protein.
Clean Score: 7.8/10
Coles' Perform range generally uses thickeners and flavourings to deliver taste and texture, and this meal is no exception. With 52 ingredients and five additives including thickeners (1422, Guar Gum) and flavour enhancers, it earns a Clean Score/10. The ingredient list is long, but it's doing a specific job: creating a complex tandoori flavour profile that holds up in a microwave format. The use of added sugar, dextrose, and maltodextrin is the trade-off for convenience and taste, placing it firmly in the 'processed but practical' camp. This score sits right on the category average for ready meals, which reflects the reality of producing food at this scale. While it won't suit shoppers chasing a short, whole-food ingredient list, it avoids artificial colours and preservatives.
Wins
- A high 33.3g of protein per serve from real chicken breast.
- Contains a solid 10.9g of fibre in a single tray.
- Sodium is moderate at 396mg, just 20% of the daily limit.
Watch outs
- A long list of 52 ingredients, including added sugar.
- Contains five additives like thickeners and flavour enhancers.
- Not a low-calorie meal at 425 calories per serve.
Ingredients
Cooked Brown Rice (24%), Chargrilled Tandoori Chicken Breast (22.5%) (RSPCA Approved Australian Chicken Breast (89%), Thickener (Corn Starch, Potato Starch, 1422, 1442), Vegetable Oil (Canola Oil, Cotton Seed Oil), Fenugreek, Salt, Yeast Extract, Coriander, Citrus Extract, Crushed Garlic, Lemon Juice from Concentrate, Tandoori Paste (0.1%) (contains Natural Colour (Paprika Oleoresins))), Tandoori Sauce (20%) (Red Masala Paste (25%) (Water, Tomato Paste, Onion Flakes, Canola Oil, Red Garam Masala, Crushed Garlic, Crushed Ginger, Garam Masala), Water, Onion, Yoghurt (Milk) (10.5%), Cream (Milk) (7.5%), Tomato Paste (5%), Crushed Tomato, Canola Oil, Tandoori Paste (1.0%) (contains Natural Colour (Paprika Oleoresins)), Crushed Garlic, Crushed Ginger, Brown Sugar, Mint, Coriander, Paprika, Cumin, Corn Starch, Chilli Powder, Lemon Juice from Concentrate, Salt, Natural Colour (Paprika Oleoresins), Cumin Seeds, Garam Masala, Fenugreek, Natural Preservative (234)), Green Beans (17%), Roasted Capsicum and Onion (15.5%) (Red Onion, Green Capsicum, Red Capsicum, Canola Oil).
43 ingredients.
Frequently asked questions
- Is this meal genuinely high in protein?
- Yes, with 33.3 grams of protein in a single 330g tray, this is a high-protein meal. The protein comes primarily from RSPCA Approved chicken breast. This level of protein is ideal for a post-training meal or a dinner designed to support muscle repair and satiety. For many people, this single meal can contribute a significant portion of their daily protein needs.
- How do you heat this meal up?
- This meal is designed for the microwave. You simply heat the tray for around four minutes from chilled. It's a product found in the supermarket fridge, not the freezer aisle, so it's intended for quick consumption rather than long-term storage. This makes it a very convenient option for a weeknight dinner when you're short on time.
- Where can I buy the Coles Perform Tandoori Chicken?
- The Coles Perform Tandoori Chicken is part of the Coles supermarket's own brand range. You can typically find it in the chilled ready meal section at Coles stores across Australia. While it's a Coles product, it's always worth checking their website for the most current availability, as stock can vary between locations.
- How does this compare to other meals in the Coles Perform range?
- This Tandoori Chicken meal is one of the higher-protein options in the Coles Perform lineup. For instance, it has the same protein and sugar content as the brand's Perform Portuguese Style Chicken. However, it contains added sugar, which differs from other meals in the range like the Perform Chicken & Potatoes, making it important to check the label if that's a concern.
- How much sodium does this meal contain?
- This meal contains 396mg of sodium per serve. This represents approximately 20% of the 2000mg daily sodium limit recommended for adults. In our view, this is a moderate amount for a full meal, sitting well below some of the higher-sodium options in the ready meal category. It's a reasonable figure if the rest of your day's intake is managed.