Soy-Free Tandoori Chicken

Experience the bold and vibrant flavors of 'Soy-Free Tandoori Chicken,' a healthier twist on the traditional Indian classic that's perfect for those with soy sensitivities. This recipe features tender, bone-in chicken marinated in a creamy blend of plain whole milk yogurt, zesty lemon juice, and a fragrant array of spices like cumin, coriander, garam masala, and turmeric. The yogurt-based marinade ensures the chicken stays moist, while eliminating soy-based ingredients common in many recipes. Baked to perfection with a final broil for that signature smoky char, this dish is as visually stunning as it is delicious. Perfect for weeknight dinners or special occasions, serve it alongside fresh cilantro and lemon wedges for a vibrant finishing touch. With just 15 minutes of prep, this gluten-free, soy-free recipe is an effortless way to bring the authentic taste of tandoori chicken into your home kitchen.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 pounds Chicken (bone-in, skinless thighs or drumsticks)
• 1 cup Plain whole milk yogurt
• 2 tablespoons Lemon juice
• 4 cloves Garlic (grated or minced)
• 1 tablespoon Ginger (grated)
• 2 teaspoons Paprika
• 2 teaspoons Ground cumin
• 2 teaspoons Ground coriander
• 1 teaspoon Garam masala
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Cayenne pepper (optional, for heat)
• 1 teaspoon Salt
• 2 tablespoons Cooking oil or melted ghee
• 2 tablespoons Fresh cilantro (optional, for garnish)
• 4 pieces Lemon wedges (optional, for serving)

Directions

Step 1

In a large bowl, combine the yogurt, lemon juice, garlic, ginger, paprika, cumin, coriander, garam masala, turmeric, cayenne pepper (if using), and salt. Mix well until it forms a smooth marinade.

Step 2

Using a sharp knife, make 2-3 slits on each piece of chicken. This allows the marinade to penetrate and gives the chicken its signature tandoori look.

Step 3

Place the chicken pieces into the bowl with the marinade. Use your hands or a spoon to thoroughly coat the chicken, ensuring marinade gets into the slits.

Step 4

Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, to allow the flavors to fully develop.

Step 5

Preheat the oven to 400°F (200°C). Line a baking sheet with foil and place a wire rack on top. Lightly oil the rack to prevent sticking.

Step 6

Arrange the marinated chicken pieces on the wire rack, ensuring they are spaced apart for even cooking.

Step 7

Brush the chicken with cooking oil or melted ghee to enhance the tandoori flavor and color.

Step 8

Bake the chicken in the preheated oven for 20 minutes. Then, flip the chicken pieces over, brush again with oil or ghee, and bake for another 20 minutes, or until the internal temperature reaches 165°F (74°C).

Step 9

For an authentic charred appearance, broil the chicken on high for 2-3 minutes per side, watching carefully to prevent burning.

Step 10

Remove the chicken from the oven and let it rest for 5 minutes. Garnish with fresh cilantro and serve with lemon wedges on the side.

Nutrition Facts

Serving size	(1325.6g)

Amount per serving	% Daily Value*
Calories	2409.6

Total Fat 139.4g	0%
Saturated Fat 36.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 874.7mg	0%
Sodium 3239.7mg	0%
Total Carbohydrate 37.0g	0%
Dietary Fiber 8.0g	0%
Total Sugars 15.1g
Protein 248.9g	0%

Vitamin D 143.4IU	0%
Calcium 529.6mg	0%
Iron 16.8mg	0%
Potassium 3112.5mg	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: 52.3%

Protein: 41.5%

Carbs: 6.2%