High Protein Tandoori Chicken Thigh

Elevate your meal prep with this delicious and nutrient-packed High Protein Tandoori Chicken Thigh recipe! Tender, boneless chicken thighs are marinated in a rich blend of non-fat Greek yogurt, zesty lemon juice, and bold, traditional Indian spices like garam masala, turmeric, and paprika, delivering an explosion of flavor in every bite. Perfectly baked or grilled to achieve a smoky char, this dish is a lean, protein-packed option ideal for post-workout meals or healthy weeknight dinners. With minimal prep time and ingredients like garlic, ginger, and fresh cilantro, this recipe is both convenient and packed with immune-boosting nutrients. Serve with a side of salad, naan, or rice to create a balanced, flavor-forward meal that satisfies both your fitness goals and taste buds. Don't forget the fresh lemon wedges for that final citrusy kick!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 pieces Boneless, skinless chicken thighs
• 1 cup Greek yogurt (plain, non-fat)
• 2 tablespoons Lemon juice
• 4 cloves Garlic, minced
• 1 tablespoon Fresh ginger, grated
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder (optional for heat)
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 2 tablespoons Chopped cilantro (for garnish)
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

In a large mixing bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric powder, garam masala, red chili powder (if using), and salt. Mix thoroughly to form a smooth marinade.

Step 2

Add the chicken thighs to the bowl and coat evenly with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or preferably overnight for deeper flavor.

Step 3

Preheat your oven to 400°F (200°C) or prepare an outdoor grill over medium-high heat.

Step 4

If using the oven, line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the rack with olive oil to prevent sticking. Arrange the marinated chicken thighs on the rack, spacing them evenly.

Step 5

Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is fully cooked (internal temperature reaches 165°F or 74°C) and slightly charred on the edges. For extra char, you can broil for the last 2-3 minutes.

Step 6

If using a grill, brush the grates with oil and cook the chicken thighs for about 6-8 minutes per side, until fully cooked and charred.

Step 7

Once done, remove the chicken from the oven or grill and let it rest for 5 minutes before serving.

Step 8

Garnish with chopped cilantro and serve with lemon wedges on the side. Pair with a fresh salad, whole-grain naan, or steamed rice for a complete high-protein meal.

Nutrition Facts

Serving size	(984.4g)

Amount per serving	% Daily Value*
Calories	1627.9

Total Fat 82.3g	0%
Saturated Fat 20.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 758.0mg	0%
Sodium 2998.8mg	0%
Total Carbohydrate 29.5g	0%
Dietary Fiber 6.7g	0%
Total Sugars 14.1g
Protein 186.5g	0%

Vitamin D 42IU	0%
Calcium 434.0mg	0%
Iron 11.0mg	0%
Potassium 2298.4mg	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: 46.2%

Protein: 46.5%

Carbs: 7.4%