High Protein Tandoori Chicken Drumstick

Packed with bold, aromatic spices and a healthy dose of protein, this High Protein Tandoori Chicken Drumstick recipe is a meal-prep marvel that’s as flavorful as it is nutritious. Marinated in a spiced Greek yogurt blend with garlic, ginger, and warming spices like turmeric, garam masala, and paprika, the chicken is infused with rich tandoori flavor before being oven-baked to perfection. The result? Juicy, tender drumsticks with a slightly charred finish, thanks to a quick broil at the end for authentic tandoori flair. Ready in under an hour (excluding marination), this dish is perfect for an easy dinner, post-workout meal, or even a dinner party centerpiece. Serve these protein-packed drumsticks with a fresh garnish of cilantro, lemon wedges, and a side of mint chutney or crisp salad for a truly satisfying dining experience.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 8 pieces Chicken drumsticks
• 1 cup Greek yogurt
• 1 tablespoon Garlic paste
• 1 tablespoon Ginger paste
• 2 tablespoons Lemon juice
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 1 teaspoon Paprika (for color)
• 0.5 teaspoon Cayenne pepper (optional, for heat)
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil (or other neutral oil)
• 2 tablespoons Fresh cilantro (for garnish)

Directions

Step 1

Clean and pat dry the chicken drumsticks. Make 2-3 deep slits on each drumstick using a sharp knife to help the marinade penetrate.

Step 2

In a large mixing bowl, combine Greek yogurt, garlic paste, ginger paste, lemon juice, turmeric, cumin, coriander, garam masala, paprika, cayenne pepper (if using), and salt. Mix well to create a smooth marinade.

Step 3

Add the chicken drumsticks to the bowl and coat them evenly with the marinade. Make sure the marinade gets into the slits. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight for best flavor.

Step 4

Preheat your oven to 400°F (200°C). Line a baking tray with foil or parchment paper and brush it lightly with oil.

Step 5

Arrange the marinated drumsticks on the prepared tray. Brush the tops of the drumsticks with a little vegetable oil to keep them moist during cooking.

Step 6

Bake in the preheated oven for 30-35 minutes, turning the drumsticks halfway through, or until the chicken is cooked through and has an internal temperature of 165°F (74°C).

Step 7

For a slightly charred and authentic tandoori flavor, switch the oven to broil for the last 2-3 minutes of cooking, keeping a close eye to prevent burning.

Step 8

Once cooked, remove the drumsticks from the oven and let them rest for 5 minutes before serving.

Step 9

Garnish with freshly chopped cilantro and serve hot with lemon wedges and a side of mint chutney or salad.

Nutrition Facts

Serving size	(1146.1g)

Amount per serving	% Daily Value*
Calories	1910.7

Total Fat 104.7g	0%
Saturated Fat 25.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 751.9mg	0%
Sodium 3926.8mg	0%
Total Carbohydrate 36.7g	0%
Dietary Fiber 4.8g	0%
Total Sugars 7.5g
Protein 198.4g	0%

Vitamin D 0IU	0%
Calcium 362.5mg	0%
Iron 13.2mg	0%
Potassium 2559.5mg	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: 50.1%

Protein: 42.2%

Carbs: 7.8%