High Protein Tandoori Chicken

Elevate your meal prep with this flavorful and nutritious High Protein Tandoori Chicken recipe! Perfect for fitness enthusiasts and fans of bold Indian spices, this dish features tender, boneless chicken breasts marinated in a zesty blend of non-fat Greek yogurt, lemon juice, fresh garlic, ginger, and a medley of warm spices like garam masala, cumin, and paprika. Cooked to perfection on the grill or in the oven, this protein-packed entrée delivers a smoky, authentic tandoori flavor with a healthy twist. Garnished with fresh cilantro and served with optional red onion slices and lemon wedges, it’s a satisfying, guilt-free dinner option that’s ready in under 40 minutes. Whether paired with a side salad or enjoyed on its own, this recipe is ideal for meal prep, weeknight dinners, or impressing guests with wholesome, restaurant-quality flavor at home.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces (boneless, skinless) Chicken breast
• 1 cup Greek yogurt (non-fat)
• 2 tablespoons Lemon juice
• 4 cloves (minced) Garlic
• 1 tablespoon (grated) Ginger
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Paprika
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 1 teaspoon (for greasing grill/pan) Cooking spray or olive oil
• 2 tablespoons (chopped, for garnish) Fresh cilantro
• 1 medium (sliced, for serving, optional) Red onion
• 4 pieces (for serving, optional) Lemon wedges

Directions

Step 1

In a large bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, ground turmeric, paprika, cayenne pepper, garam masala, and salt. Mix well to form the marinade.

Step 2

Using a knife, lightly score the chicken breasts to help the marinade penetrate better.

Step 3

Add the chicken breasts to the marinade, making sure they are well coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for maximum flavor.

Step 4

Preheat your grill or oven to 400°F (200°C). If using a grill, lightly grease the grates with cooking spray or olive oil.

Step 5

Cook the chicken breasts for about 6-8 minutes per side on the grill, or place them on a baking sheet lined with parchment paper and bake in the oven for 20-25 minutes, flipping halfway through. Ensure the internal temperature reaches 165°F (75°C).

Step 6

Remove the chicken from the heat and let it rest for 5 minutes.

Step 7

Slice the chicken and garnish with fresh cilantro. Serve with sliced red onion and lemon wedges on the side, if desired.

Nutrition Facts

Serving size	(957.2g)

Amount per serving	% Daily Value*
Calories	990.3

Total Fat 20.5g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.4g
Cholesterol 420.8mg	0%
Sodium 4051.0mg	0%
Total Carbohydrate 36.8g	0%
Dietary Fiber 6.9g	0%
Total Sugars 17.2g
Protein 165.8g	0%

Vitamin D 0IU	0%
Calcium 427.9mg	0%
Iron 7.9mg	0%
Potassium 2311.8mg	0%

*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: 18.5%

Protein: 66.7%

Carbs: 14.8%