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Best Easy Tandoori Chicken Recipe

Name: Best Easy Tandoori Chicken Recipe
Total time: 90 min
Yield: 200 g
Ingredients: chicken thighs, bone-in and skinless 2 lbs; plain Greek yogurt 1 cup; lemon juice 2 tbsp; fresh garlic, minced 4 cloves; fresh ginger, grated 1 tbsp; ground cumin 2 tsp; ground coriander 2 tsp; ground paprika 2 tsp; ground turmeric 0.5 tsp; ground cayenne pepper 0.5 tsp; garam masala 2 tsp; kosher salt 1.5 tsp; black pepper 0.5 tsp

Tandoori Chicken is a flavorful Indian chicken dish that delivers bold spices and tender, succulent meat. This high protein chicken recipe is perfect for family dinners and supports a healthy, protein-rich diet.

Cook 90 min Difficulty NORMAL 298 kcal

#high protein #diabetic friendly

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Ingredients

Main ingredients

chicken thighs, bone-in and skinless 2 lbs
plain Greek yogurt 1 cup
lemon juice 2 tbsp
fresh garlic, minced 4 cloves
fresh ginger, grated 1 tbsp

Seasonings/Sauce

ground cumin 2 tsp
ground coriander 2 tsp
ground paprika 2 tsp
ground turmeric 0.5 tsp
ground cayenne pepper 0.5 tsp
garam masala 2 tsp
kosher salt 1.5 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 7 g 9%

Protein 34 g 46%

Fat 14 g 45%

Serving size 200g

Cooking steps

1

Make deep slashes in the chicken thighs to allow the marinade to penetrate; set aside in a large bowl.
2

In a mixing bowl, thoroughly combine Greek yogurt, lemon juice, garlic, ginger, and all the spices and seasonings until a smooth marinade forms.
3

Pour the marinade over the chicken, ensuring every piece and slit are well-coated. Cover and refrigerate for at least 2 hours, or up to overnight for maximum flavor.
4

Preheat your oven to 450°F (232°C). Arrange the marinated chicken pieces on a rack over a baking sheet lined with foil (for even heat and drip control).
5

Roast in the preheated oven for 25–30 minutes, then broil on high for an additional 3–5 minutes to char the edges, ensuring internal temperature reaches 165°F. Let rest a few minutes before serving for juiciness.

Personalized Q&A

Q. What's the key ingredient in this Tandoori Chicken recipe?

The core ingredient is the bone-in, skinless chicken thighs, which provide both succulence and a rich texture. The combination of Greek yogurt and the blend of traditional Indian spices, particularly garam masala, cumin, and coriander, defines the distinctive flavor of authentic tandoori chicken.

Q. How do I ensure my tandoori chicken stays moist and doesn't dry out?

To maintain succulent chicken, make deep slashes in the thighs to maximize marinade penetration and always use Greek yogurt in the marinade for tenderness. Roasting at a high temperature (450°F) followed by a brief broil allows for a lightly charred exterior with a juicy inside—be sure to let the chicken rest before serving for optimal moisture retention.

Q. What is the best way to control the flavor intensity and spice level?

The marinade's spice level comes mainly from cayenne pepper and garam masala. If a milder flavor is preferred, reduce the cayenne pepper. Taste the marinade before adding chicken, and adjust spices like cumin, coriander, or paprika to refine the flavor balance.

Q. What are the nutrition facts per serving for this tandoori chicken?

Each serving (200g) contains approximately 298 kcal, with 34g protein (46% of calories), 7g carbohydrates (9%), and 14g fat (45%). This profile makes it high in protein and suitable for protein-focused or diabetic-friendly diets.

Q. How many servings does this recipe yield and what is a serving size?

This recipe yields 4 servings, each serving approximately 200 grams of cooked tandoori chicken. It's perfectly portioned for family meals or meal prepping high-protein dishes.

Best Easy Tandoori Chicken Recipe

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