High Protein Chicken Tandoori

Elevate your weeknight dinners with this flavorful High Protein Chicken Tandoori, a healthier spin on the Indian classic! Tender, boneless chicken breasts are marinated in a protein-packed blend of Greek yogurt, zesty lemon juice, and a vibrant medley of spices like garam masala, cumin, and paprika, creating a deeply aromatic dish. With just 20 minutes of prep time, this oven-baked recipe delivers juicy, perfectly spiced chicken with a lightly charred finish thanks to a quick broil. Garnished with fresh cilantro, this tandoori chicken not only boasts bold flavors but also offers a nutritious, protein-rich meal option, whether paired with brown rice, quinoa, or a crisp green salad. Perfect for meal prep or a wholesome family dinner!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

Begin by cleaning and patting dry the chicken breasts. Make several deep cuts on each chicken breast to allow the marinade to permeate deeply.

Step 2

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.

Step 3

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.

Step 4

Preheat the oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top of it.

Step 5

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.

Step 6

Lightly brush each chicken piece with olive oil to ensure even browning.

Step 7

Bake in the preheated oven for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Step 8

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.

Step 9

Remove from the oven and let the chicken rest for a few minutes before serving. Garnish with freshly chopped cilantro.

Step 10

Serve hot with your choice of sides, such as brown rice, quinoa, or a fresh salad for a balanced, protein-rich meal.

Nutrition Facts

Serving size	1060 grams (1060.0g)

Amount per serving	% Daily Value*
Calories	1680

Total Fat 57.70g	74%
Saturated Fat 12.40g	62%
Polyunsaturated Fat 2.70g
Cholesterol 600mg	200%
Sodium 2981mg	130%
Total Carbohydrate 33.10g	12%
Dietary Fiber 7.30g	26%
Total Sugars 8.30g
Protein 236.70g	473%

Vitamin D 7IU	35%
Calcium 410mg	32%
Iron 16mg	88%
Potassium 2603mg	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.

Source of Calories

Fat: 32.5%

Protein: 59.2%

Carbs: 8.3%