Sugar-Free Tandoori Chicken Thigh
Elevate your dinner with this irresistible sugar-free tandoori chicken thigh recipe, a guilt-free take on a classic Indian dish bursting with bold flavors. Tender, bone-in chicken thighs are marinated in a rich blend of Greek yogurt, aromatic spices like garam masala and cumin, and a splash of tangy lemon juice, ensuring every bite is filled with zesty goodness. Perfectly roasted in the oven and finished with a charred tandoor-inspired edge, this protein-packed dish skips added sugars without compromising on taste. With a quick prep time of 15 minutes and customizable spice levels, this healthy meal pairs beautifully with mint chutney, cucumber salad, or basmati rice for a balanced feast you’ll keep coming back to. Perfect for meal preps, casual dinners, or flavorful celebrations!
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Recipe Information
Ingredients
- 8 pieces Chicken thighs (bone-in, skinless)
- 1 cup Greek yogurt (unsweetened, full-fat or low-fat)
- 2 tablespoons Lemon juice
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 2 teaspoons Cumin powder
- 2 teaspoons Coriander powder
- 1 teaspoon Turmeric powder
- 2 teaspoons Paprika
- 1 teaspoon Kashmiri red chili powder (optional for color, adjust to taste if adding for spiciness)
- 2 teaspoons Garam masala
- 1 teaspoon Salt
- 2 tablespoons Olive oil (or avocado oil)
- 2 tablespoons Fresh cilantro (for garnish, optional)
Instructions
Rinse the chicken thighs under cold water and pat them dry with paper towels. Use a sharp knife to make small slashes on the surface of the chicken for better marinade absorption.
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, cumin powder, coriander powder, turmeric powder, paprika, Kashmiri red chili powder (if using), garam masala, salt, and olive oil. Mix well to form a smooth marinade.
Add the chicken thighs to the marinade and coat them thoroughly, ensuring the marinade seeps into the slashes. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for the best flavor.
Preheat the oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper and place a wire rack on top.
Arrange the marinated chicken thighs on the wire rack, ensuring they are spaced apart. Reserve any leftover marinade for basting during cooking.
Roast the chicken in the preheated oven for 25-30 minutes, flipping the pieces halfway through. Baste with the reserved marinade for added flavor and moisture.
For a slightly charred, tandoor-like finish, broil the chicken on high for 2-3 minutes at the end of the cooking process. Keep a close eye to prevent burning.
Remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro if desired and serve hot with a side of cucumber salad, mint chutney, or steamed basmati rice.
Nutrition Facts
Calories |
2175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 126.5 g | 162% | |
| Saturated Fat | 33.2 g | 166% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 776 mg | 259% | |
| Sodium | 3106 mg | 135% | |
| Total Carbohydrate | 25.8 g | 9% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 8.4 g | ||
| Protein | 226.4 g | 453% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 392 mg | 30% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 2649 mg | 56% | |
*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.
