High Protein Chicken Tandoori
Elevate your dinner menu with this irresistible High Protein Chicken Tandoori, a flavorful twist on the classic Indian favorite that’s as nutritious as it is delicious. Perfect for fitness enthusiasts, this recipe features lean, boneless chicken breasts marinated in a protein-packed blend of Greek yogurt, aromatic spices like garam masala and paprika, and a hint of citrusy lemon juice. The marinade deeply infuses the chicken with bold, vibrant flavors, while the oven-baked cooking method ensures a tender, juicy texture without excess oil. For an added smoky touch, finish under the broiler to achieve that signature charred effect. Garnished with freshly chopped cilantro and ideal for pairing with wholesome sides like quinoa or brown rice, this dish is a satisfying, high-protein meal that’s sure to please your taste buds while supporting your healthy lifestyle goals.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup Greek yogurt
- 2 tablespoons lemon juice
- 4 large, minced garlic cloves
- 1 tablespoon, grated ginger
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 2 teaspoons paprika
- 1 teaspoon garam masala
- 1 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons, chopped fresh cilantro
Instructions
Begin by cleaning and patting dry the chicken breasts. Make several deep cuts on each chicken breast to allow the marinade to permeate deeply.
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground coriander, ground cumin, ground turmeric, paprika, garam masala, cayenne pepper, salt, and black pepper. Mix well to create a smooth marinade.
Add the chicken breasts to the marinade, ensuring they are well-coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight for best results.
Preheat the oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top of it.
Remove the chicken from the refrigerator and allow it to reach room temperature (about 20 minutes), then place the chicken breasts on the wire rack.
Lightly brush each chicken piece with olive oil to ensure even browning.
Bake in the preheated oven for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
If you desire a char-grilled effect, turn on the oven broiler and broil the chicken for an additional 3–5 minutes until slightly charred.
Remove from the oven and let the chicken rest for a few minutes before serving. Garnish with freshly chopped cilantro.
Serve hot with your choice of sides, such as brown rice, quinoa, or a fresh salad for a balanced, protein-rich meal.
Nutrition Facts
Calories |
1680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.7 g | 74% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 600 mg | 200% | |
| Sodium | 2981 mg | 130% | |
| Total Carbohydrate | 33.1 g | 12% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 8.3 g | ||
| Protein | 236.7 g | 473% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 410 mg | 32% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2603 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
