Low Fat Tandoori Chicken Thigh
Elevate your weeknight meals with this flavorful and healthy Low Fat Tandoori Chicken Thigh recipe that delivers all the vibrant, smoky spices of traditional tandoori dishes—without the guilt. Marinated in a tangy blend of low-fat yogurt, lemon juice, garlic, ginger, and a fragrant mix of Indian spices like cumin, paprika, garam masala, and turmeric, these skinless chicken thighs come out tender, juicy, and packed with bold flavor. The recipe is oven-baked for a fuss-free cooking method that yields perfectly charred edges, mimicking the authentic tandoor effect, and includes an optional broiling step for added smokiness. Ready in just under 45 minutes with minimal prep, this dish is ideal for busy home cooks looking for a wholesome, protein-packed meal that's also low in fat. Garnished with fresh cilantro and served with zesty lemon wedges, it's perfect alongside a side salad, naan, or rice for a satisfying yet healthy dinner.
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Recipe Information
Ingredients
- 6 pieces Skinless chicken thighs
- 1 cup Low-fat plain yogurt
- 2 tablespoons Lemon juice
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (minced)
- 2 teaspoons Ground cumin
- 2 teaspoons Paprika
- 1 teaspoon Ground coriander
- 1 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Cayenne pepper (optional for heat)
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- as needed Non-stick cooking spray
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 4 pieces Lemon wedges
Instructions
Place the skinless chicken thighs in a large bowl. Use a knife to make 2-3 shallow cuts across each thigh to help the marinade penetrate.
In another mixing bowl, combine the low-fat plain yogurt, lemon juice, minced garlic, minced ginger, ground cumin, paprika, ground coriander, turmeric powder, garam masala, cayenne pepper (if using), salt, and ground black pepper. Mix thoroughly to create the marinade.
Pour the marinade over the chicken thighs and massage it into the meat, ensuring each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to 8 hours for deeper flavor.
Preheat your oven to 425°F (220°C) and line a baking sheet with aluminum foil or parchment paper. Lightly coat the surface with non-stick cooking spray.
Arrange the marinated chicken thighs on the prepared baking sheet, making sure they are spaced out evenly to allow for proper cooking.
Bake the chicken in the preheated oven for 20-25 minutes, or until the internal temperature reaches 165°F (74°C) and the edges start to char slightly to mimic the traditional tandoori effect.
Optional: For an extra charred flavor, broil the chicken on high for 2-3 minutes at the end of the cooking time, keeping a close eye to prevent burning.
Remove the chicken from the oven and let it rest for 5 minutes before serving.
Garnish with fresh chopped cilantro and serve with lemon wedges on the side for an extra burst of brightness.
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 162 mg | 54% | |
| Sodium | 643 mg | 28% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 5.7 g | ||
| Protein | 44.0 g | 88% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 166 mg | 13% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 699 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.
