Soy-Free Chicken Tandoori

Experience the bold, aromatic flavors of India with this Soy-Free Chicken Tandoori recipe, a healthier take on a timeless classic. Perfectly marinated in a luscious blend of Greek yogurt, fresh ginger, garlic, and warm spices like cumin, garam masala, and turmeric, this dish delivers mouthwatering taste without the need for soy-based ingredients. The marinade deeply infuses the chicken legs for a tender, juicy bite, while the high-heat baking technique creates a golden, charred crust reminiscent of traditional tandoor ovens. Ready in under an hour (plus marinating time), this recipe is ideal for weeknight dinners or special occasions. Serve it alongside naan or basmati rice and garnish with freshly chopped cilantro and lemon wedges for a true flavor explosion.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Chicken legs
• 1 cup Greek yogurt
• 2 tablespoons Lemon juice
• 4 pieces Garlic cloves, minced
• 1 inch Fresh ginger, grated
• 2 teaspoons Ground cumin
• 1 teaspoon Paprika
• 1 teaspoon Garam masala
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Cilantro, chopped

Directions

Step 1

Start by making incisions on the chicken legs with a sharp knife. This allows the marinade to penetrate better for enhanced flavor.

Step 2

In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, paprika, garam masala, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper.

Step 3

Add the chicken legs to the marinade, ensuring they are thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for the best flavor.

Step 4

Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top.

Step 5

Arrange the marinated chicken legs on the wire rack, allowing the excess marinade to drip off.

Step 6

Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and has a nice charred appearance on the surface. Ensure the internal temperature of the chicken reaches 165°F (75°C).

Step 7

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

Step 8

Garnish with freshly chopped cilantro and serve with lemon wedges for an extra zesty kick.

Nutrition Facts

Serving size	(967.8g)

Amount per serving	% Daily Value*
Calories	1076.3

Total Fat 56.6g	0%
Saturated Fat 15.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 461.4mg	0%
Sodium 2911.0mg	0%
Total Carbohydrate 27.1g	0%
Dietary Fiber 6.4g	0%
Total Sugars 8.3g
Protein 103.9g	0%

Vitamin D 0IU	0%
Calcium 348.8mg	0%
Iron 12.8mg	0%
Potassium 1612.9mg	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: 49.3%

Protein: 40.2%

Carbs: 10.5%