Tandoori Chicken
Juicy chicken breast marinated in a blend of yogurt and aromatic spices, then baked to achieve that classic smoky char. A healthier, homemade version of the restaurant favorite that's perfect for a flavorful, high-protein meal.
For 4 servings
6 steps.
- 1
Step 1
TIPFor the thickest marinade, use hung curd. Place plain yogurt in a muslin cloth and hang it for an hour to drain excess water. - 2
Step 2
- 3
Step 3
TIPMarinating overnight is the secret to incredibly tender, restaurant-quality tandoori chicken. - 4
Step 4
- a.Preheat your oven to 425°F (220°C).
- b.Thread the marinated chicken pieces onto metal skewers, leaving a small gap between each piece.
- c.If not using skewers, arrange them in a single layer on a wire rack set over a foil-lined baking sheet.
- d.Bake for 20-25 minutes, flipping halfway through, until the chicken is cooked through and lightly charred at the edges.
- e.Check that the internal temperature reaches 165°F (74°C) with a meat thermometer.
TIPUsing a wire rack or skewers allows hot air to circulate, cooking the chicken evenly and preventing a soggy bottom. - 5
Step 5
- 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip the mustard oil; it provides a unique, pungent flavor characteristic of authentic tandoori dishes.
- 2For a smokier flavor, broil the chicken for the last 2-3 minutes of cooking, watching carefully to prevent burning.
- 3If you have a grill, you can grill the chicken for 10-15 minutes over medium-high heat for an even more authentic char.
- 4Leftover tandoori chicken is great in salads, wraps, or for making chicken tikka masala.
- 5Ensure your yogurt is thick. Watery yogurt will result in a thin marinade that doesn't cling to the chicken.
Adapt it for your goals.
Vegan
Replace the chicken with firm tofu or cauliflower florets and use a plant-based yogurt for the marinade.
quickQuick
If you're short on time, marinate the chicken for at least 30 minutes. The flavor won't be as deep but it will still be delicious.
healthyHealthy
Serve with a large side of kachumber salad (Indian cucumber-tomato-onion salad) and a whole-wheat roti instead of naan to increase fiber and nutrients.
dairy freeDairy free
Use a thick, unsweetened coconut or almond-based yogurt as a substitute for the dairy yogurt in the marinade.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Rich in Probiotics
The yogurt used in the marinade contains probiotics, which support a healthy gut microbiome and aid in digestion.
Anti-inflammatory Spices
Spices like turmeric and ginger have natural anti-inflammatory properties that can help reduce inflammation in the body.
Boosts Metabolism
The blend of spices, particularly chili powder, can provide a slight boost to your metabolism.
Frequently asked questions
Yes, this version of Tandoori Chicken is very healthy. It uses lean chicken breast, low-fat yogurt, and minimal oil, making it high in protein and low in fat. Baking or grilling is also a much healthier cooking method than frying.