Low Fat Tandoori Chicken Thigh

Reimagine your favorite Indian-inspired dish with this Low Fat Tandoori Chicken Thigh recipe, a lighter take on the classic without sacrificing bold flavor. Succulent, skinless chicken thighs are marinated in a vibrant blend of low-fat yogurt, fresh ginger, garlic, and fragrant spices like cumin, paprika, and garam masala for a healthy yet authentic touch. Baking at high heat ensures perfectly tender meat with slightly charred edges, reminiscent of traditional tandoor cooking, while optional broiling enhances that smoky finish. Quick to prep and packed with protein, this guilt-free meal is perfect for busy weeknights or an impressive dinner spread. Garnished with fresh cilantro and served with lemon wedges, it’s the ultimate fusion of flavor and simplicity—all in just 25 minutes of cook time!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 pieces Skinless chicken thighs
• 1 cup Low-fat plain yogurt
• 2 tablespoons Lemon juice
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (minced)
• 2 teaspoons Ground cumin
• 2 teaspoons Paprika
• 1 teaspoon Ground coriander
• 1 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Cayenne pepper (optional for heat)
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0 as needed Non-stick cooking spray
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 4 pieces Lemon wedges

Directions

Step 1

Place the skinless chicken thighs in a large bowl. Use a knife to make 2-3 shallow cuts across each thigh to help the marinade penetrate.

Step 2

In another mixing bowl, combine the low-fat plain yogurt, lemon juice, minced garlic, minced ginger, ground cumin, paprika, ground coriander, turmeric powder, garam masala, cayenne pepper (if using), salt, and ground black pepper. Mix thoroughly to create the marinade.

Step 3

Pour the marinade over the chicken thighs and massage it into the meat, ensuring each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to 8 hours for deeper flavor.

Step 4

Preheat your oven to 425°F (220°C) and line a baking sheet with aluminum foil or parchment paper. Lightly coat the surface with non-stick cooking spray.

Step 5

Arrange the marinated chicken thighs on the prepared baking sheet, making sure they are spaced out evenly to allow for proper cooking.

Step 6

Bake the chicken in the preheated oven for 20-25 minutes, or until the internal temperature reaches 165°F (74°C) and the edges start to char slightly to mimic the traditional tandoori effect.

Step 7

Optional: For an extra charred flavor, broil the chicken on high for 2-3 minutes at the end of the cooking time, keeping a close eye to prevent burning.

Step 8

Remove the chicken from the oven and let it rest for 5 minutes before serving.

Step 9

Garnish with fresh chopped cilantro and serve with lemon wedges on the side for an extra burst of brightness.

Nutrition Facts

Serving size	(660.6g)

Amount per serving	% Daily Value*
Calories	802.8

Total Fat 35.0g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 347.6mg	0%
Sodium 2833.5mg	0%
Total Carbohydrate 36.2g	0%
Dietary Fiber 6.1g	0%
Total Sugars 19.4g
Protein 91.1g	0%

Vitamin D 124.5IU	0%
Calcium 589.4mg	0%
Iron 12.2mg	0%
Potassium 1876.3mg	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: 38.2%

Protein: 44.2%

Carbs: 17.6%