Tandoori Chicken Recipe

Ingredients

• 680 g (1.5 pounds)boneless, skinless chicken thighs
• 1lime, juiced
• ¾ teaspoontable salt
• ¾ teaspoonground black pepper
• 198 g (1 container, 7 ounces)plain Greek yoghurt
• 5 clovesgarlic, minced
• 1 tablespoonfresh ginger, minced
• 1 tablespoonground cumin
• 1 tablespoonsmoked paprika
• 1 teaspoonground turmeric
• ½ teaspoonground cayenne pepper

Instructions

1. 1

   Marinate the chicken

   Rub the chicken thighs with the salt, pepper and freshly squeezed lime juice. In a large bowl, mix the Greek yoghurt with the garlic, ginger, cumin, smoked paprika, turmeric and cayenne. Add the chicken and coat it well. Cover and refrigerate for at least 6 hours, or preferably up to 24 hours.

2. 2

   Prepare the tray

   Preheat the oven’s broiler, or heat the oven to 232°C (450°F). Line a baking sheet with foil or parchment paper. Arrange the marinated thighs in a single layer without overlapping.

3. 3

   Broil the chicken

   Place the baking sheet under the broiler and cook for about 15–20 minutes, until the surface is dry and some edges are charred. Carefully turn each piece and cook for a further 10 minutes, or until cooked through and the juices run clear. Remove from the oven and leave to rest briefly before serving.

What is tandoori chicken?

Tandoori chicken is an Indian dish named for the tandoor, a very hot clay oven traditionally used to cook marinated foods. The heat gives the chicken a smoky flavour and charred surface.

This version uses boneless thighs and a yoghurt-and-spice marinade, then cooks under a home oven broiler. The yoghurt coats the meat while the spices bring warmth, colour and depth.

Nutrition and macros by portion

The nutrition label shows one serving as written: 390 calories, 38g protein, 5g carbs, 20g fat.

The chicken provides most of the protein and fat, while the yoghurt adds some protein and a little carbohydrate. The small amount of carbohydrate also comes from the aromatics and spices; serve with vegetables and a measured portion of rice or flatbread to balance the plate.

Why use yoghurt in the marinade?

Yoghurt: Greek yoghurt creates a thick coating that clings to the chicken and carries the garlic, ginger and spices across its surface.

Lime: The juice adds a sharp, fresh note alongside the creamy yoghurt. Salt and pepper season the chicken before it goes into the marinade.

Building the spice flavour

Cumin and turmeric: These provide earthy, warm notes, while smoked paprika adds colour and a smoky edge.

Garlic, ginger and cayenne: Fresh aromatics give the marinade a punchy base, and cayenne supplies its heat. Use the stated amount for a gently spicy result, or adjust it to suit your taste.

Getting a good char

Single layer: Leave space between the thighs so they cook evenly rather than sitting on top of one another. Lining the tray also makes it easier to catch the marinade and drips.

High heat: The broiler helps brown and char the exposed surface. Keep an eye on the chicken during the stated cooking time, as broilers can vary.

Checking when it is done

Surface cues: The recipe calls for a dry-looking surface with some charred edges before turning the thighs. After the second cooking period, check that the chicken is cooked through and its juices run clear.

Resting: Let the chicken sit briefly after it comes out of the oven so it is easier to handle and serve.

Planning the marinating time

The chicken needs at least 6 hours in the fridge, with up to 24 hours suggested for a longer marinade. Although the cooking itself is relatively quick, allow for this advance preparation when planning dinner.

Set the thighs in the marinade in a covered bowl and refrigerate them until you are ready to cook.

What to serve alongside

Serve the chicken with rice or flatbread to make a filling meal and catch the spiced yoghurt coating. A fresh salad or simply cooked vegetables add a crisp contrast to the tender meat.

A squeeze of lime at the table can brighten the smoky, savoury flavours.

Recipe notes & tips

• Marinate the chicken for at least 6 hours, as directed, and keep it covered in the fridge.
• Arrange the thighs in one layer so their surfaces can brown rather than being crowded.
• Line the baking sheet to make catching drips and cleaning up easier.
• Turn each thigh carefully after the first 15–20 minutes under the broiler.
• Let the chicken rest briefly before serving.

Variations

• Adjust the heat: Reduce or increase the cayenne to suit your preference.
• Use chicken breast: Swap in boneless chicken breast, keeping an eye on it as it cooks since the pieces may finish at a different time.
• Add fresh herbs: Scatter chopped coriander over the chicken just before serving.
• Serve with flatbread: Use warm flatbread to scoop up the spiced yoghurt coating.
• Make it a meal: Pair the chicken with rice and a fresh salad.

Common mistakes to avoid

• Skipping the marinade: The chicken needs at least 6 hours in the fridge, so allow time for it before cooking.
• Overlapping the thighs: Crowded pieces may not brown evenly; arrange them in a single layer.
• Guessing at doneness: Follow the recipe’s cues of charred edges and clear juices, and check that the chicken is cooked through.
• Forgetting to turn the chicken: Flip each piece after the first cooking period so the other side cooks too.
• Serving straight from the oven: Leave the chicken to rest briefly before serving.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat until hot throughout, in the oven or microwave.

Frequently asked questions