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5.0 from 3 votes

Tandoori Chicken Recipe

Try this delicious and easy Tandoori Chicken Recipe. Marinated in yogurt and spices, it's a healthy option for your weekly menu.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
1 hr
Servings: 6 people
Calories: 357 kcal
Course: Main Course
Cuisine: Indian , Pakistani

Ingredients

  • 2.5 lb boneless chicken (see notes)
  • ¼ cup avocado oil
  • 1 ¼ cup plain full fat yogurt (see notes)
  • 1 lemon
  • 1 tablespoon ginger paste (see notes)
  • 1 tablespoon garlic paste (see notes)
  • 2 teaspoon red chili powder
  • 2 teaspoon kashmiri chili powder
  • 2.5 teaspoon salt
  • 2 teaspoon cumin powder
  • 2 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon garam masala
  • 1 teaspoon Beetroot powder (optional)

Instructions

    Cup of Yum
  1. Mix all of the above ingredients and then apply the mixture to the chicken pieces.
  2. Marinate this for 30 minutes in the refrigerator.
  3. Heat the grill pan and drizzle a little bit of the avocado oil on it.
  4. Place the chicken pieces evenly on the pan and cook on each side for 10 minutes, or until the chicken is 165 degrees fahrenheit when checked with a meat thermometer.
  5. Do this in batches, using the cooking oil as necessary, till all of the chicken is cooked.

Notes

  • Chicken - I use chicken tenderloins for all of my boneless chicken recipes. I find the thighs too fatty, and the tenderloin is the juiciest part of the breast. The result is juicy and succulent tandoori chicken.
  • Yogurt - Full-fat yogurt is necessary in this recipe as the fat helps keep the chicken moist. If you use low-fat yogurt, I suggest adding a tablespoon of cooking oil or ghee per pound of chicken to keep the moisture intact.
  • Ginger & Garlic Paste - I make a homemade paste and freeze it, preferring the taste to the store-bought version. I recommend doing this for better flavor, but it's not essential.
  • Beetroot powder - This is an optional ingredient I prefer to red food color. You can ignore it, use it like I've suggested, or use a larger quantity for a restaurant-type presentation.
  • Alternate cooking methods - The grill pan method is my preferred way to cook my tandoori chicken, but you're welcome to use one of the following options if you prefer:
  •  
  • Outdoor Grill - Preheat the grill to 450 degrees, brush the chicken with oil, and cook for 7-10 minutes on each side. Use a meat thermometer to check that the chicken is done. An ideal reading for poultry is 165 degrees Fahrenheit.
  • Oven - Preheat your oven to 450 degrees Fahrenheit and place the chicken in a roasting pan with a rack. Bake for 15 minutes and then broil for 5 minutes on high for a charred look. Check the internal temperature of the meat and ensure it's cooked to 165 degrees Fahrenheit.
  • Air fryer - Preheat your air fryer to 350 degrees and cook the chicken for 4-5 minutes on each side. Check the internal temperature with a meat thermometer to be sure the chicken is cooked to 165 degrees Fahrenheit.

Nutrition Information

Serving 1person Calories 357kcal (18%) Carbohydrates 11g (4%) Protein 44g (88%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 8g Trans Fat 0.02g Cholesterol 122mg (41%) Sodium 1253mg (52%) Potassium 959mg (27%) Fiber 2g (8%) Sugar 5g (10%) Vitamin A 469IU (9%) Vitamin C 16mg (18%) Calcium 151mg (15%) Iron 2mg (11%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 357

% Daily Value*

Serving 1person
Calories 357kcal 18%
Carbohydrates 11g 4%
Protein 44g 88%
Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 8g 40%
Trans Fat 0.02g 1%
Cholesterol 122mg 41%
Sodium 1253mg 52%
Potassium 959mg 20%
Fiber 2g 8%
Sugar 5g 10%
Vitamin A 469IU 9%
Vitamin C 16mg 18%
Calcium 151mg 15%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.