High Protein Tandoori Chicken
Elevate your meal prep with this High Protein Tandoori Chicken, a healthy twist on a beloved classic that’s packed with bold, aromatic flavors. This recipe features tender, boneless chicken breasts marinated in a vibrant blend of non-fat Greek yogurt, fresh lemon juice, and a medley of traditional Indian spices, including garam masala, cumin, turmeric, and paprika. Marinating the chicken not only infuses every bite with deep, smoky flavors but also helps keep it juicy and succulent. Perfectly grilled or oven-baked, this dish makes a nutritious, protein-rich meal that’s ideal for fitness enthusiasts or anyone seeking a delicious yet guilt-free dinner option. Garnished with fresh cilantro and served with vibrant red onion slices and zesty lemon wedges, this dish is as visually stunning as it is flavorful. Ready in just 40 minutes (excluding marination time), this easy-to-make recipe is your ticket to a wholesome, flavor-packed experience.
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Recipe Information
Ingredients
- 4 pieces (boneless, skinless) Chicken breast
- 1 cup Greek yogurt (non-fat)
- 2 tablespoons Lemon juice
- 4 cloves (minced) Garlic
- 1 tablespoon (grated) Ginger
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 teaspoon (for greasing grill/pan) Cooking spray or olive oil
- 2 tablespoons (chopped, for garnish) Fresh cilantro
- 1 medium (sliced, for serving, optional) Red onion
- 4 pieces (for serving, optional) Lemon wedges
Instructions
In a large bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, ground turmeric, paprika, cayenne pepper, garam masala, and salt. Mix well to form the marinade.
Using a knife, lightly score the chicken breasts to help the marinade penetrate better.
Add the chicken breasts to the marinade, making sure they are well coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for maximum flavor.
Preheat your grill or oven to 400°F (200°C). If using a grill, lightly grease the grates with cooking spray or olive oil.
Cook the chicken breasts for about 6-8 minutes per side on the grill, or place them on a baking sheet lined with parchment paper and bake in the oven for 20-25 minutes, flipping halfway through. Ensure the internal temperature reaches 165°F (75°C).
Remove the chicken from the heat and let it rest for 5 minutes.
Slice the chicken and garnish with fresh cilantro. Serve with sliced red onion and lemon wedges on the side, if desired.
Nutrition Facts
Calories |
366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 641 mg | 28% | |
| Total Carbohydrate | 11.1 g | 4% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 4.6 g | ||
| Protein | 61.5 g | 123% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 115 mg | 9% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 727 mg | 15% | |
*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.
