High Protein Tandoori Chicken Thigh
Elevate your mealtime with this irresistible High Protein Tandoori Chicken Thigh recipe—a flavorful blend of lean chicken thighs marinated in a protein-packed Greek yogurt mix infused with bold spices like garam masala, paprika, turmeric, and cumin. With just 15 minutes of prep, this dish is perfect for fitness enthusiasts and spice lovers alike, offering a healthier twist on classic tandoori flavors. Cooked to perfection in the oven or on the grill, the juicy chicken is charred on the edges for a smoky flair. Serve with fresh cilantro and lemon wedges for a vibrant finish, and pair it with naan, rice, or a crisp salad for a complete, high-protein meal. An easy, wholesome recipe that balances nutrition and indulgence beautifully!
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Recipe Information
Ingredients
- 6 pieces Boneless, skinless chicken thighs
- 1 cup Greek yogurt (plain, non-fat)
- 2 tablespoons Lemon juice
- 4 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder (optional for heat)
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 2 tablespoons Chopped cilantro (for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
In a large mixing bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric powder, garam masala, red chili powder (if using), and salt. Mix thoroughly to form a smooth marinade.
Add the chicken thighs to the bowl and coat evenly with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or preferably overnight for deeper flavor.
Preheat your oven to 400°F (200°C) or prepare an outdoor grill over medium-high heat.
If using the oven, line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the rack with olive oil to prevent sticking. Arrange the marinated chicken thighs on the rack, spacing them evenly.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is fully cooked (internal temperature reaches 165°F or 74°C) and slightly charred on the edges. For extra char, you can broil for the last 2-3 minutes.
If using a grill, brush the grates with oil and cook the chicken thighs for about 6-8 minutes per side, until fully cooked and charred.
Once done, remove the chicken from the oven or grill and let it rest for 5 minutes before serving.
Garnish with chopped cilantro and serve with lemon wedges on the side. Pair with a fresh salad, whole-grain naan, or steamed rice for a complete high-protein meal.
Nutrition Facts
Calories |
1628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.3 g | 106% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 758 mg | 253% | |
| Sodium | 2999 mg | 130% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 14.1 g | ||
| Protein | 186.5 g | 373% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 434 mg | 33% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2298 mg | 49% | |
*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.
