5 from 15 votes
Tandoori Crispy Baked Chicken Wings (GF, High Protein + Super Simple)
These tandoori baked chicken wings are marinated in a spiced yogurt blend that includes lemon juice, garlic, and a mix of warm spices like allspice, cumin, and smoked paprika. Baking them until crispy gives the wings a deep color and a textured crust while keeping the chicken tender inside. A fresh yogurt dip with cilantro and mint complements the bold flavors, balancing the heat and spices.
Prep Time
10 mins
Cook Time
50 mins
Additional Time
2 hrs
Total Time
3 hrs
Servings:
6
Calories:
203 kcal
Course:
Appetizer
Cuisine:
Indian
Ingredients
For the wings:
- 3/4 cup yogurt non-fat, plain, Greek
- 1 1/2 tablespoons lemon juice fresh
- 1/2 tablespoon ginger minced, fresh
- 1/2 tablespoon garlic minced
- 1/2 tablespoon allspice
- 3/4 teaspoon cayenne pepper
- 3/4 teaspoon smoked paprika
- 1 tablespoon cumin powder
- 1/2 tablespoon coriander seeds powdered
- 3/4 teaspoon salt
- black pepper generous pinch
- 1 tablespoon coconut oil melted
- 1 1/2 pounds chicken wings about 12 wings
For the yogurt dip:
- 1 cup yogurt non-fat, plain, Greek
- 1/2 teaspoon salt
- pepper pinch
- 1/2 cup cilantro roughly chopped
- 1/4 cup mint roughly chopped
Instructions
- In a large bowl mix together all of the ingredients for the wings, and stir well to make sure all the spices are evenly distributed. Add in the wings and stir so that they are coated in the yogurt mixture. Cover and refrigerate for at least 2 hours
- Once the wings have marinated, preheat your oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.
- Take the wings out of the marinade (don’t scrape off the excess!) and place them on the prepared baking sheet. Bake until the outside has darkened and is nice and crispy, about 45-50 minutes.
- While the chicken cooks, combine the dip ingredients in a small food processor. Process until well combined and the herbs have broken down.
- Once the chicken wings are done, serve with the yogurt dip and DEVOUR.
Cup of Yum
Nutrition Information
Calories
203kcal
(10%)
Carbohydrates
4g
(1%)
Protein
18g
(36%)
Fat
13g
(20%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Trans Fat
0.1g
(5%)
Cholesterol
50mg
(17%)
Sodium
554mg
(23%)
Potassium
244mg
(5%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
505IU
(10%)
Vitamin C
4mg
(4%)
Calcium
96mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 203
% Daily Value*
| Calories | 203kcal | 10% |
| Carbohydrates | 4g | 1% |
| Protein | 18g | 36% |
| Fat | 13g | 20% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 50mg | 17% |
| Sodium | 554mg | 23% |
| Potassium | 244mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 505IU | 10% |
| Vitamin C | 4mg | 4% |
| Calcium | 96mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.