Baked Chicken Tikka
Enjoy a high-protein, low-fat take on classic Chicken Tikka, perfectly baked for a wholesome and flavorful breakfast. This dish is packed with aromatic spices and lean chicken, making it a nutritious start to your day.
For 1 serving
In a medium bowl, combine the Greek yogurt, mustard oil, ginger-garlic paste, lemon juice, Kashmiri chili powder, cumin powder, coriander powder, turmeric powder, garam masala, salt, and black pepper. Mix well to form a smooth marinade.
TIPEnsure all spices are thoroughly combined for an even flavor distribution.Add the chicken breast pieces to the marinade, ensuring each piece is fully coated. Cover the bowl and refrigerate for at least 30 minutes, or ideally 2-4 hours for best flavor.
TIPMarinating longer allows the chicken to absorb more flavor and become more tender.Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper or a silicone mat.
TIPParchment paper prevents sticking and makes cleanup easier.Arrange the marinated chicken pieces in a single layer on the prepared baking tray, ensuring they are not overcrowded. Discard any excess marinade.
TIPAvoid overcrowding to allow the chicken to bake evenly and get a nice char, rather than steam.Bake for 20-25 minutes, flipping the chicken pieces halfway through, until they are cooked through, slightly charred, and no longer pink inside. A meat thermometer should read 74°C (165°F).
TIPFor extra char, you can broil for the last 2-3 minutes, watching carefully to prevent burning.Serve hot, garnished with a squeeze of fresh lemon juice or a sprinkle of fresh coriander if desired.
TIPPair with a light salad or a side of mint chutney for a complete meal.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoky flavor without a tandoor, use a small piece of charcoal (burnt) in a heat-proof bowl placed in the center of the chicken after baking. Drizzle a teaspoon of oil over it and cover immediately for 5-7 minutes.
- 2Always ensure chicken is cooked to a safe internal temperature to prevent foodborne illness.
- 3To prepare ahead, you can marinate the chicken overnight in the refrigerator.
Adapt it for your goals.
Vegetarian Option
Substitute chicken with firm paneer cubes or extra-firm tofu for a plant-based alternative, adjusting baking time as needed until golden.
Smoky FinishSmoky Finish
After baking, briefly broil the chicken for a few minutes to achieve a charred exterior, or use a charcoal disc to infuse a smoky flavor.
Creamier TextureCreamier Texture
For a richer marinade, add 1-2 tablespoons of heavy cream or cashew paste along with the yogurt before marinating.
Why this is on our healthy list.
Muscle Support
Lean chicken breast and Greek yogurt provide essential amino acids, crucial for muscle maintenance, repair, and growth.
Digestive Wellness
Ginger, garlic, and turmeric are known for their anti-inflammatory properties and can contribute to a healthy digestive system.
Satiety & Weight Management
The high protein content helps promote feelings of fullness, which can assist in appetite control and support weight management goals.
Frequently asked questions
Marinate for at least 30 minutes to allow flavors to develop. For best results and deeper flavor penetration, marinate the chicken overnight in the refrigerator.