Easy Tandoori Chicken
Easy tandoori chicken recipe using simple spices and Greek yogurt. Gluten-free, high-protein dinner ready in under 30 minutes of cooking.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts or thighs, cut into 2-inch pieces
- 1 cup plain Greek yogurt, full-fat
- 3 tablespoons tandoori spice blend or garam masala
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon turmeric powder
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil, divided
- 4 cloves garlic, minced very fine
- 1 tablespoon fresh ginger, grated
- 1 teaspoon kosher salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper, optional
- Fresh cilantro leaves, chopped, for garnish
- 1 medium yellow onion, sliced into thick rings
- 2 medium Roma tomatoes, quartered
- 1 lime, cut into wedges
Instructions
- 1
Combine Greek yogurt, tandoori spice blend, cumin, coriander, smoked paprika, turmeric, lemon juice, 1 tablespoon olive oil, garlic, ginger, salt, pepper, and cayenne pepper in a large mixing bowl, stirring until the mixture is smooth and fully incorporated.
- 2
Add the chicken pieces to the yogurt marinade and toss thoroughly to coat every piece evenly.
- 3
Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, allowing the flavors to penetrate the chicken deeply.
- 4
Remove the chicken from the refrigerator 20 minutes before cooking to bring it closer to room temperature.
- 5
Heat the remaining 1 tablespoon of olive oil in a large cast-iron skillet or grill pan over medium-high heat until the surface shimmers and is very hot, about 3 minutes.
- 6
Working in batches to avoid crowding the pan, place the marinated chicken pieces directly onto the hot surface, allowing them to sear undisturbed for 5 minutes until a golden-brown crust forms.
- 7
Flip each chicken piece and cook for another 5-6 minutes on the second side, or until the internal temperature reaches 165 degrees Fahrenheit when measured with a meat thermometer.
- 8
Transfer the cooked chicken to a warm serving plate and tent loosely with foil to keep it warm while finishing any remaining batches.
- 9
In the same skillet, quickly char the onion rings and tomato quarters over medium-high heat for 3-4 minutes per side until lightly blackened and softened.
- 10
Arrange the charred vegetables around the chicken on the serving plate.
- 11
Scatter fresh cilantro over the top of the chicken and vegetables for color and freshness.
- 12
Serve immediately alongside lime wedges for squeezing over each bite, with rice or naan if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain Greek yogurt | Plain full-fat kefir | Kefir provides even more probiotics and beneficial bacteria for enhanced gut health while maintaining the same tangy marinade base |
| Boneless, skinless chicken breasts | Bone-in, skin-on chicken thighs | Thighs contain more collagen and minerals, plus they stay juicier and more forgiving during cooking, reducing risk of dry chicken |
| Extra virgin olive oil | Ghee or clarified butter | Ghee has a higher smoke point ideal for high-heat cooking and contains butyric acid that supports gut health |
| Standard salt | Himalayan pink salt | Contains trace minerals and electrolytes that support overall wellness and blood sugar regulation |
| Tandoori spice blend (store-bought) | Homemade blend of ground spices | Fresh ground spices contain higher levels of beneficial compounds and antioxidants compared to pre-packaged blends that may have added sugars or fillers |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 278 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 98mg |
| Sodium | 580mg |
| Carbohydrates | 5g |
| Fiber | 1g |
| Sugar | 1g |
| Protein | 40g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
