Sugar-Free Tandoori Chicken

Savor the classic smoky flavors of tandoori chicken without added sugars in this healthier twist on a beloved dish. Our Sugar-Free Tandoori Chicken recipe combines juicy, bone-in chicken with a vibrant marinade made from unsweetened Greek yogurt, zesty lemon juice, and a blend of warm, aromatic spices like cumin, turmeric, and garam masala. The absence of refined sugars lets the natural richness of the ingredients shine, while optional cayenne pepper adds a customizable kick. Marinated to perfection and either grilled or oven-baked for that signature char, this recipe is quick to prepare and perfect for weeknight dinners or weekend gatherings. Serve it with refreshing cucumber slices and a squeeze of lemon for a wholesome, low-carb meal that’s bursting with flavor. Keywords: sugar-free tandoori chicken, healthy tandoori chicken, low-carb tandoori recipe, Indian grilled chicken, sugar-free marinade.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1.5 lbs Chicken (bone-in, skinless)
• 1 cup Greek yogurt (unsweetened, full-fat)
• 2 tbsp Lemon juice
• 1 tbsp Ginger (grated)
• 1 tbsp Garlic (grated)
• 1 tsp Cumin powder
• 1 tsp Coriander powder
• 0.5 tsp Turmeric powder
• 1 tsp Paprika
• 0.5 tsp Cayenne pepper (optional for extra spice)
• 1 tsp Garam masala
• 1.5 tsp Salt
• 0.5 tsp Ground black pepper
• 2 tbsp Olive oil

Directions

Step 1

In a large bowl, make slashes in the chicken pieces to allow the marinade to penetrate more effectively. Set aside.

Step 2

In another bowl, mix the Greek yogurt, lemon juice, grated ginger, grated garlic, cumin powder, coriander powder, turmeric powder, paprika, cayenne pepper (if using), garam masala, salt, and black pepper.

Step 3

Add the olive oil to the marinade mixture and stir until well combined.

Step 4

Rub the marinade generously over the chicken pieces, making sure to coat them thoroughly and push the marinade into the slashes.

Step 5

Cover the bowl with plastic wrap or transfer the chicken to a zip-top bag. Marinate in the refrigerator for at least 4 hours or overnight for best results.

Step 6

Preheat your grill, oven, or stovetop grill pan to medium-high heat. If using an oven, preheat to 400°F (200°C).

Step 7

If grilling, lightly oil the grill grates. Place the chicken on the grill and cook for 12-15 minutes on each side until charred and fully cooked through (internal temperature should reach 165°F in the thickest part).

Step 8

If using an oven, arrange the chicken on a baking sheet lined with aluminum foil or parchment paper. Bake for 20-25 minutes, then broil on high for the last 5 minutes to achieve a charred finish.

Step 9

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

Step 10

Serve hot with a side of cucumber slices, lemon wedges, and fresh cilantro for garnish.

Nutrition Facts

Serving size	(1016.1g)

Amount per serving	% Daily Value*
Calories	1630.6

Total Fat 70.4g	0%
Saturated Fat 21.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 626.3mg	0%
Sodium 4137.7mg	0%
Total Carbohydrate 22.4g	0%
Dietary Fiber 3.9g	0%
Total Sugars 7.8g
Protein 222.9g	0%

Vitamin D 34.0IU	0%
Calcium 386.4mg	0%
Iron 13.6mg	0%
Potassium 2352.7mg	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: 39.2%

Protein: 55.2%

Carbs: 5.5%