Low Sodium Tandoori Chicken

Discover the bold and aromatic flavors of authentic Indian cuisine with this Low Sodium Tandoori Chicken recipe—a heart-healthy twist on the classic dish! Juicy chicken thighs are marinated in a vibrant blend of low-fat yogurt, zesty lemon juice, and warm, fragrant spices like cumin, coriander, and garam masala, creating a rich and flavorful profile without relying heavily on salt. Baked to perfection and finished with a broil for that signature charred, tandoori-style crust, this dish is both easy to prepare and packed with irresistible smoky flavor. Garnished with fresh cilantro and served alongside crisp vegetables, it’s the ultimate guilt-free, low sodium dinner that’s perfect for spice lovers. Ready in under an hour (plus marinating time), this recipe promises a healthy, flavorful meal the entire family will enjoy.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 lbs Chicken thighs (skinless, bone-in or boneless)
• 1 cup Plain, low-fat yogurt
• 2 tbsp Lemon juice
• 4 cloves Garlic (minced)
• 1 tbsp Ginger (grated)
• 1 tsp Cumin powder
• 1 tsp Coriander powder
• 0.5 tsp Turmeric powder
• 1 tsp Paprika (or smoked paprika for extra flavor)
• 1 tsp Garam masala
• 0.5 tsp Chili powder
• 0.5 tsp Black pepper
• 1 tbsp Olive oil
• 2 tbsp Fresh cilantro (chopped, for garnish)
• 1 cup Vegetables for serving (e.g., cucumber, onion, tomato)

Directions

Step 1

In a large mixing bowl, combine the yogurt, lemon juice, minced garlic, grated ginger, cumin, coriander, turmeric, paprika, garam masala, chili powder, and black pepper. Mix well to form a marinade.

Step 2

Add the chicken thighs to the bowl, ensuring each piece is fully coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight, to allow the flavors to penetrate the meat.

Step 3

Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil or parchment paper for easy cleanup.

Step 4

Place the marinated chicken thighs on the prepared baking sheet, leaving a little space between each piece. Drizzle olive oil over the chicken to aid in browning.

Step 5

Bake the chicken in the preheated oven for 25-30 minutes, flipping the pieces halfway through to ensure they cook evenly. The chicken is done when the internal temperature reaches 165°F (74°C).

Step 6

For a charred, tandoori-style finish, broil the chicken on high for an additional 2-3 minutes, watching carefully to avoid burning.

Step 7

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

Step 8

Garnish with fresh cilantro and serve with sliced vegetables such as cucumber, onion, and tomato. Enjoy your Low Sodium Tandoori Chicken!

Nutrition Facts

Serving size	(1460.0g)

Amount per serving	% Daily Value*
Calories	2278.3

Total Fat 119.3g	0%
Saturated Fat 32.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 864.6mg	0%
Sodium 951.3mg	0%
Total Carbohydrate 39.4g	0%
Dietary Fiber 5.4g	0%
Total Sugars 22.1g
Protein 252.6g	0%

Vitamin D 63.5IU	0%
Calcium 645.1mg	0%
Iron 14.5mg	0%
Potassium 3368.8mg	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: 47.9%

Protein: 45.1%

Carbs: 7.0%