Quick & Healthy Tandoori Chicken Recipe

by Ernest Van Glahn

Bold in flavor, light on calories — your new go-to weeknight meal!

If you’re craving something deliciously spiced, protein-packed, and surprisingly simple to whip up, this Tandoori Chicken recipe checks all the boxes. It’s one of those dishes that feels indulgent but is secretly super healthy. Perfect for meal prep, dinner parties, or just treating yourself midweek!

🌿 Why You'll Love This Recipe

Healthy & Hearty – Greek yogurt adds creaminess without the calories, while lean chicken keeps it light.
Flavor Explosion – A blend of warm spices like turmeric, cumin, and garam masala give it that irresistible tandoori taste.
Versatile – Bake it in the oven or grill it up for those smoky summer vibes.
Meal Prep Friendly – Marinate ahead, and you’re halfway to a killer meal!

🛒 Ingredients

Here’s what you’ll need:

4 boneless chicken breasts (or thighs for extra juiciness)
1 cup plain Greek yogurt
2 tbsp lemon juice
2 tbsp olive oil
2 garlic cloves, minced
1 tbsp fresh grated ginger
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1 tsp garam masala
1 tsp smoked paprika
½ tsp cayenne pepper (optional, for a kick!)
Salt and pepper to taste
Fresh cilantro for garnish (optional but pretty!)

👩‍🍳 Instructions

1. Make the Marinade

In a large bowl, whisk together Greek yogurt, lemon juice, olive oil, garlic, ginger, all your spices, and a generous pinch of salt and pepper.

2. Marinate the Chicken

Add your chicken pieces to the bowl and coat them completely in the marinade. Cover and refrigerate for at least 30 minutes, or for maximum flavor, leave overnight.

3. Cook It Up

🔥 Oven Method:

Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Bake the chicken for 20-25 minutes, or until it’s fully cooked and slightly charred at the edges.

🔥 Grill Method:

Preheat the grill to medium-high.
Grill chicken for 6-7 minutes on each side until cooked through and charred to perfection.

4. Garnish & Serve

Top with chopped fresh cilantro and serve alongside quinoa, steamed veggies, or a crisp salad for a full, balanced meal.

💡 Tips & Swaps

Don’t have Greek yogurt? Try regular plain yogurt or even coconut yogurt for a dairy-free twist.
Want it creamier? Reserve some marinade before adding the chicken and drizzle it over your dish as a sauce.
Spice level too mild? Add a little extra cayenne or chili flakes.

🌟 Final Thoughts

This Quick & Healthy Tandoori Chicken is your weeknight dinner hero — bold in taste, easy to prep, and oh-so-satisfying. Whether you’re grilling for friends or meal prepping for the week, it’s a recipe you’ll return to again and again.

Give it a try and let your taste buds dance! 💃🍗