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Healthy Tandoori Chicken

Last Updated On: · by · This post may contain affiliate links which won’t change your price but will share some commission. · 15 Comments

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Want to spice up your week? This Healthy Tandoori Chicken is absolutely delicious and shockingly easy.

If you want more delicious chicken recipes like this Healthy Tandoori Chicken, try my Dijon-Roasted Chicken And Carrots for a tangy twist, my Healthy Chicken Fajitas for a bold and fresh option, or my Healthy Chicken Parmesan for a lighter take on a classic.

Grilled tandoori chicken with a charred, smoky crust served in a white bowl, garnished with fresh herbs. this RECIPE
In This Post You'll Find:

I was never really the adventurous type when it came to using spices, but that all changed when my parents visited Israel a few years ago. They brought me back this excellent spice container with all sorts of foreign spices, and I've been using them ever since! They come in handy, especially when we're craving some healthy tandoori chicken or one of my other 40+ Easy Chicken Dinners That Aren’t Boring or Bland.

For more flavorful and healthy recipes, check out my Healthy Beef With Broccoli for an easy, fresh, and better-than-takeout dish is ready in just 20 minutes, my Chicken Tacos, which are delicious, easy, and ready in just 20 minutes, or my Stuffed Bell Peppers that are simple to assemble and easy to prep ahead. These recipes are sure to add variety and excitement to your meals.

But trust me on this, the spices never fail to kick it up a notch. Healthy Tandoori Chicken offers a satisfyingly earthy yet citrus taste! Right from the coriander powder to the garam masala powder to the tandoori chicken marinade, this dish is full of ah-mazing flavors.

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Reasons You'll Love It

  • Bold, smoky flavor that’s rich with aromatic spices
  • Easy to make with simple ingredients and minimal effort
  • Healthy and protein-packed for a nutritious meal
  • Perfect for meal prep, allowing you to marinate ahead of time

Ingredients For Healthy Tandoori Chicken

A flat lay of ingredients for tandoori chicken, including chicken thighs, plain yogurt, olive oil, garlic, lemon juice, and a variety of spices labeled for easy identification.

Chicken Thighs: The best choice for Healthy Tandoori Chicken. They hold up well to the bold marinade and stay moist during cooking. (For more tasty chicken thigh recipes, try Panko Baked Chicken Thighs, or Dijon-Roasted Chicken and Carrots.). For a lower-fat option, you can also use chicken breast.

Lemon Juice: Enhances the marinade with bright acidity, breaking down the meat slightly for extra tenderness. You can swap for apple cider vinegar in a pinch.

Tandoori Spices: A bold blend of paprika, cumin, coriander, turmeric, cayenne, and garam masala gives the chicken its signature smoky, earthy, and slightly spicy flavor.

Step By Step Instructions

Chicken thighs being scored with a knife on a wooden cutting board, with a bowl of prepared chicken in the background.
  1. Step 1: Using a sharp knife, slice 2-3 deep slits into each piece of chicken to allow the marinade to penetrate.
Raw chicken thighs in a stainless steel bowl with a pot of tandoori marinade, mashed garlic, and yogurt on a wooden cutting board.
  1. Step 2: In a large mixing bowl, add the cooled spice and oil mixture to the yogurt. Stir in lemon juice, salt, and minced garlic, mixing until well combined.
A bowl of chicken thighs coated with yogurt and a deep red tandoori marinade, ready to be mixed.
  1. Step 3: Add the chicken thighs to the bowl with the marinade and stir to coat evenly. Ensure each piece is well covered.
  1. Step 4: Cover the bowl with plastic wrap and refrigerate for at least 1-2 hours (or longer for deeper flavor).
A serving of grilled tandoori chicken on a bed of basmati rice, with a wedge of lime on the side.
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Healthy Tandoori Chicken Goes Well With:

Grilled tandoori chicken with a charred, smoky crust served in a white bowl.

Recipe FAQs

What Does Healthy Tandoori Chicken Taste Like?

Tandoori chicken tastes savory, flavorful, and delicious. Don't be intimidated by all the spices because the greek yogurt and lemon will temper it slightly.
Upon the first bite, you'll get a succulent, juicy, and smokey dish with earthy flavors, aromatic peppery notes, and a lift of warm citrus.

Does This Recipe Need To Be Grilled?

If you're using the grill, your tandoori chicken will have that nice crispy and charred flavor. But don't fret if you don't own a grill, this recipe can be done on a pan or baking tray in the oven, too. If you don’t have a grill or broiler, you can pan-sear the chicken on high heat before finishing it in the oven.

How Long Does Tandoori Chicken Need To Marinate?

I like to marinate the chicken in the tandoori seasonings for at least 1-2 hours- the time really makes a difference. You can even marinate it overnight for maximum flavor.

More Healthy Chicken Recipes

Are you a lover of healthy chicken recipes? Here are more of my favorites.

Tandoori Chicken | Extra Juicy and Very Tender

Healthy Tandoori Chicken

Lacey Baier
This Healthy Tandoori Chicken recipe is so amazingly delicious, you'll want to eat it all the time. It's one of our family's favorite meals.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 2 hours
Cook Time 30 minutes
Total Time 2 hours 30 minutes
Servings 6
Calories 384 kcal

Equipment

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients
  

  • 3 tablespoon olive oil
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon cayenne pepper
  • 1 tablespoon paprika
  • 1 tablespoon garam masala
  • 1 cup plain yogurt
  • 1 teaspoon kosher salt
  • 1 tablespoon fresh lemon juice
  • 5 garlic cloves minced
  • 2 lbs bone-in chicken thighs can be combo of breasts, thighs, legs, skinless chicken

Instructions
 

  • In a medium saucepan, heat the olive oil over medium-high heat. Combine the coriander, cumin, ginger, cayenne, paprika and garam masala in a small bowl. Once the oil is hot, add the spice mixture and stir to incorporate. Cook for 1-2 minutes over medium-high heat until fragrant. Turn the heat off and allow to cool.
  • In a large mixing bowl, add the cooled spice and oil mixture to the yogurt. Add the lemon juice, salt and garlic and stir to combine.
  • Using a sharp knife, slice 2-3 deep slits (almost to the bone) into each piece of chicken. Add all the chicken to the large mixing bowl with the yogurt sauce and stir to coat well. Cover the bowl with saran wrap and place in the refrigerator for 1-2 hours (if possible!).
  • Preheat your outdoor grill to medium-high heat (instructions for cooking in an oven below). Once chicken is ready and grill is heated, place the chicken on the medium-high heat and cook for 5 minutes with the lid/cover closed. You want to cook the chicken so the outside is charred and there are clear black grill lines on the flesh from the heat. After the heat-facing side of the chicken is charred well, flip over and cook for an additional 5 minutes on high heat. Reduce the heat to low, close the lid and cook for an additional 8-15 minutes (depending on the size of your chicken) or until the internal temperature of the chicken reaches 165 degrees F.
  • *If you don't have a grill, you can also char the chicken using the broiler in your oven. Follow the same steps as above in the broiler and then transfer to the oven at 375 degrees F until it reaches 165 degrees F.
  • Once the chicken is done, remove from heat and let sit for 3-5 minutes before serving. Serve alongside some basmati rice and a lemon wedge, if desired.

Notes

  1. For the best flavor, marinate the chicken overnight if possible.
  2. If using an oven, place the chicken on a wire rack over a baking sheet to allow even cooking and prevent sogginess.
  3. Use fresh garlic and ginger instead of powdered for a more authentic and aromatic marinade.
  4. If you don’t have a grill or broiler, you can pan-sear the chicken on high heat before finishing it in the oven.
  5. Let the chicken rest for a few minutes after cooking to lock in juices and keep it tender.

Nutrition

Serving: 2 thighsCalories: 384 kcalCarbohydrates: 4.9 gProtein: 30.1 gFat: 26.8 gSaturated Fat: 7.8 gCholesterol: 118.7 mgSodium: 445.6 mgFiber: 1 gSugar: 2.2 gVitamin A: 600 IUVitamin C: 6.6 mgCalcium: 90 mgIron: 2.2 mg
DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

This post contains affiliate links for products I use regularly and highly recommend.

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Reader Interactions

Comments

    5 from 2 votes

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  1. Tjoceans

    Seems a bit much on the paprika. I don't think it had enough ginger. The flavors should contradict in order to get the flavor bomb that Indian or Pakistan gives.

    Reply

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Lacey Baier

Thanks for your feedback! The paprika adds smokiness, but I see how more ginger could enhance the balance. Indian and Pakistani cuisine is all about bold contrasts—great point! Feel free to adjust the spices to your taste, and let me know how it turns out!

Reply

  • Riya panday

    5 stars
    Awesome recipes! I like this post and the article and ideas to make tasty chicken.Thank you so much to this post.

    Reply

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    Lacey Baier

    Thank you! I'm so glad you enjoyed the recipes and ideas. Hope you get a chance to try them—let me know how they turn out!

    Reply

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    Dustin

    5 stars
    Really good protein meal!

    Reply
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    Lacey Baier

    Glad you think so!

    Reply

  • Teri

    Looking forward to making this, only the link for the rice and the grocery list doesn't go anywhere except a blank page 🙁

    Reply

  • Kareen

    Hi Lacey,
    This recipe came into my inbox at the PERFECT time! 🙂 Will be making this tonight!! Mmm.
    Thank you!
    <3

    Reply

  • Kathy

    Hi Lacey, I haven't commented in several months, but wanted to say I will try the tandoori chicken. Always looking for different ways to prepare chicken. Also is it possible to see a picture of the antique mortar and pestle?

    Thanks. Hope you are doing well with your little ones. Kathy Vanderet

    Reply

  • Eat Already!

    Yum. Tandoori Chicken is amazing. I made it more than enough times, and it always tastes great, but your pictures are just gorgeous!

    Reply

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