Sugar-Free Chicken Tikka

Name: Sugar-Free Chicken Tikka
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Cuisine: north_indian
Ingredients: 500 g chicken breast (boneless, cut into 2-inch chunks); 0.5 cup yogurt (thick, hung for 30 minutes to remove excess water); 1 tbsp mustard oil (for marinade); 2 tbsp lemon juice (freshly squeezed); 2 tbsp ginger-garlic paste; 1 tsp kashmiri red chili powder (for color and flavor, not heat); 1 pinch turmeric powder; 1 tsp cumin powder (roasted); 1 pinch garam masala; 0.5 tsp chaat masala; 1 tsp dried fenugreek leaves (kasuri methi, crushed between palms); 0.5 tsp salt; 1 tbsp oil (for basting); 1 pcs bell pepper (large, cut into 1.5-inch squares); 1 pcs onion (large, cut into 1.5-inch squares, layers separated); 1 pcs lemon (cut into wedges, for serving); 2 tbsp mint (fresh leaves, chopped, for garnish)

RATING

0.0/5

TASTE SCORE

8/10

Smoky, charred chicken chunks marinated in spiced yogurt and cooked until tender and juicy. This sugar-free version relies on the natural tang of yogurt and lemon for brightness, making it a perfect guilt-free appetizer or main dish that's packed with bold North Indian flavors.

PREP

20m

COOK

20m

SERVES

100 G

332 cal

SERVINGS

METHOD · 5 STEPS

prep
Hang the yogurt and marinate the chicken.
1.Place yogurt in a muslin cloth or fine sieve over a bowl. Let it hang for 30 minutes to remove excess whey until thick.
2.Pat chicken chunks completely dry with paper towels.
3.In a large bowl, mix hung yogurt, mustard oil, lemon juice, ginger-garlic paste, Kashmiri red chili powder, turmeric powder, cumin powder, garam masala, chaat masala, crushed kasuri methi, and salt into a smooth marinade.
4.Add chicken chunks and massage the marinade into every piece. Cover and refrigerate for at least 1 hour (overnight is best).
TIPHung yogurt is key — watery yogurt makes the marinade slide off and prevents charring.
prep
Soak skewers and prep vegetables.
1.If using wooden skewers, soak them in water for 30 minutes to prevent burning.
2.In a separate bowl, toss bell pepper squares and onion squares with a pinch of salt and a drizzle of oil.
3.Remove marinated chicken from fridge 20 minutes before cooking to come to room temperature.
assemble
Thread chicken and vegetables onto skewers.
1.Alternate chicken chunks with bell pepper and onion pieces on the skewers.
2.Leave a small gap between each piece so heat circulates and edges char nicely.
3.Brush any remaining marinade over the assembled skewers.
TIPDon't pack pieces too tightly — air circulation is what gives you those beautiful char marks.
grill · ~15 min
Grill or bake the chicken tikka.
1.Preheat your oven to 220°C (430°F) or get your grill to medium-high heat.
2.Place skewers on a baking tray lined with foil if using an oven. For a grill, place directly on the grate.
3.Cook for 12-15 minutes, turning once halfway, until chicken is cooked through and edges are charred.
4.Baste with oil at the 10-minute mark for extra moisture and sheen.
5.Internal temperature should reach 74°C (165°F) for fully cooked chicken.
TIPUse the top rack and broil for the last 2 minutes if you want extra smoky char marks.
serve · ~2 min
Rest, garnish, and serve hot.
1.Let the skewers rest for 2 minutes off the heat.
2.Slide the tikka pieces off the skewers onto a serving platter.
3.Squeeze fresh lemon juice over the top, sprinkle with chopped mint, and serve immediately with lemon wedges on the side.
TIPResting keeps the juices locked inside — cut too early and the chicken will dry out.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Hanging the yogurt for a full 30 minutes ensures the marinade clings to the chicken and doesn't become watery during cooking.
2
Pat chicken chunks bone-dry before marinating so the yogurt paste adheres evenly and doesn't slide off.
3
Using Kashmiri red chili powder gives a vibrant red color without overwhelming heat — perfect for this North Indian tikka.
4
Soak wooden skewers for at least 30 minutes to prevent them from catching fire on the grill or in a hot oven.
5
For extra smoky flavor, place a small piece of charcoal in a foil cup, heat it until red-hot, drizzle with oil, and quickly cover the finished tikka for 2 minutes.
6
Don't crowd the skewers; leave small gaps between pieces so hot air can circulate and create those signature charred edges.
7
Let the cooked tikka rest for 2 minutes off the heat before serving — this locks in juices and keeps the chicken tender.

RECIPE VARIATIONS

Adapt it for your goals.

paneer tikka

Paneer tikka

Substitute chicken with 500g paneer cubes (pressed and dried) — a popular vegetarian option that stays firm on the skewer and absorbs the marinade beautifully.

air fryer

Air-fryer

Cook in an air fryer at 180°C for 10–12 minutes, shaking halfway through, for a faster, lower-oil version that still delivers charred edges.

extra smoky

Extra-smoky

Add a charcoal-smoke step: place a hot piece of charcoal in a foil cup with a drizzle of ghee inside the covered bowl for 2 minutes after marinating for an intense tandoor-like aroma.

dairy free

Dairy-free

Replace yogurt with thick coconut yogurt and skip the butter — perfect for lactose-intolerant eaters while keeping the creamy, tangy marinade texture.

HEALTH BENEFITS

Why this is on our healthy list.

✓

High-Quality Lean Protein

Chicken breast provides a rich source of lean protein that supports muscle repair and keeps you full longer without excess saturated fat.

✓

Anti-Inflammatory Spices

Turmeric, ginger, and cumin in the marinade offer natural anti-inflammatory compounds and aid digestion, common in North Indian cooking.

✓

Probiotics from Yogurt

The hung yogurt base delivers live cultures that support gut health, provided the yogurt is fresh and not cooked above fermentation-killing temperatures.

✓