Sugar-Free Chicken Tikka
This Sugar-Free Chicken Tikka recipe delivers tender, smoky, and perfectly spiced chicken pieces, marinated in a rich yogurt and spice blend, ideal for a healthy and flavorful meal. It's a protein powerhouse that's incredibly versatile for grilling, baking, or air frying.
For 4 servings
Prepare Chicken & Vegetables: Pat the chicken breast cubes dry with paper towels. Cut the red bell pepper and red onion into 1.5-inch squares, similar in size to the chicken. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
Make the Marinade: In a large mixing bowl, combine the full-fat Greek yogurt, ginger-garlic paste, tandoori masala, Kashmiri chili powder, ground cumin, ground coriander, turmeric powder, and salt. Mix thoroughly until a smooth, well-combined paste forms.
Marinate the Chicken: Add the dried chicken cubes to the marinade. Pour in the fresh lemon juice and mustard oil (or neutral oil). Mix everything well, ensuring each piece of chicken is fully coated. Cover the bowl and refrigerate for at least 30 minutes, or preferably 2-4 hours, or even overnight for best flavor and tenderness.
Assemble Skewers: Preheat your grill to medium-high heat (around 200°C/400°F), oven to 200°C/400°F (fan-assisted), or air fryer to 190°C/375°F. Thread the marinated chicken pieces alternately with the bell pepper and onion squares onto the soaked skewers. Do not overcrowd the skewers.
Cook (Grill/Bake/Air Fry): * Grill: Place skewers directly on the preheated grill. Cook for 10-15 minutes, turning every 3-4 minutes, until chicken is cooked through, slightly charred, and internal temperature reaches 74°C (165°F). * Bake: Arrange skewers on a baking sheet lined with parchment paper or foil. Bake for 18-22 minutes, flipping halfway, until chicken is cooked through and lightly browned. For extra char, broil for the last 2-3 minutes. * Air Fry: Place skewers in a single layer in the air fryer basket (you may need to do this in batches). Air fry for 12-16 minutes, shaking or flipping halfway, until chicken is cooked through and golden brown.
Rest and Serve: Once cooked, remove the chicken tikka from the heat and let it rest for 5 minutes. This allows the juices to redistribute, keeping the chicken tender.
Garnish & Enjoy: Squeeze a final dash of fresh lemon juice over the hot chicken tikka. Garnish with freshly chopped cilantro and serve immediately with a side of mint chutney or a simple cucumber raita.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Skip the Dry Pat: Patting the chicken dry before marinating helps the marinade adhere better and promotes better browning and charring during cooking.
- 2Marination Time Matters: While 30 minutes is the minimum, marinating for 2-4 hours or even overnight significantly enhances the flavor and tenderness of the chicken.
- 3Avoid Overcrowding: Whether on skewers, a grill, or in an air fryer, ensure there's enough space between chicken pieces for even cooking and proper charring. Overcrowding steams the food instead of searing it.
- 4Internal Temperature Check: For perfectly cooked and safe chicken, use an instant-read thermometer to ensure the thickest part of the chicken reaches an internal temperature of 74°C (165°F).
Adapt it for your goals.
Protein Swap
Substitute chicken breast with boneless lamb leg or shoulder, cut into similar-sized cubes. Marinate for at least 4-6 hours or overnight as lamb benefits from longer marination.
Vegetarian OptionVegetarian Option
Use paneer cubes instead of chicken. Marinate for 30 minutes to 1 hour (paneer doesn't need long marination). Cook until golden brown and slightly charred.
Spice Level AdjustmentSpice Level Adjustment
Increase the amount of Kashmiri chili powder or add 1/2 tsp of cayenne pepper or red chili flakes to the marinade for a hotter kick.
Why this is on our healthy list.
High-Quality Protein
Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and keeping you feeling full and satisfied.
Gut Health & Digestion
The full-fat Greek yogurt in the marinade provides probiotics, beneficial bacteria that support a healthy gut microbiome and aid in digestion.
Antioxidant-Rich Spices
Spices like turmeric, ginger, and garlic are packed with antioxidants and anti-inflammatory compounds that can boost immunity and overall health.
Frequently asked questions
Yes, you can marinate the chicken up to 24 hours in advance. You can also assemble the skewers a few hours before cooking and keep them refrigerated.
