Whole30 Chicken Tandoori

Embrace bold, vibrant flavors with this Whole30 Chicken Tandoori recipe, a healthy twist on the Indian classic that’s free from dairy, gluten, and sugar. Juicy chicken thighs are marinated in a rich blend of unsweetened coconut yogurt, fresh garlic, ginger, and warming spices like cumin, garam masala, and turmeric, infusing each bite with irresistible depth. A quick oven bake at high heat gives the chicken a perfectly roasted, slightly charred finish, all while keeping it tender and juicy. Ready in under an hour (with minimal prep), this protein-packed dish is perfect for busy weeknights or meal prepping. Serve it alongside roasted veggies or a crisp salad for a satisfying Whole30-approved meal that doesn’t compromise on flavor.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 8 pieces chicken thighs
• 1 cup coconut yogurt (unsweetened)
• 2 tablespoons lemon juice
• 4 cloves garlic cloves
• 2 teaspoons fresh ginger
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon garam masala
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 0.25 cup fresh cilantro

Directions

Step 1

Begin by preparing the marinade. In a large mixing bowl, combine the coconut yogurt and lemon juice.

Step 2

Peel and finely mince the garlic cloves and fresh ginger. Add both to the mixing bowl.

Step 3

Add ground cumin, ground coriander, ground turmeric, garam masala, chili powder, paprika, sea salt, and black pepper to the mixing bowl.

Step 4

Mix all marinade ingredients thoroughly to ensure the spices are well combined with the yogurt.

Step 5

Rinse and pat dry the chicken thighs. Using a sharp knife, make 2-3 shallow cuts on each piece to help the marinade penetrate the meat.

Step 6

Place the chicken thighs in the bowl with the marinade, ensuring each piece is fully coated.

Step 7

Cover the bowl and refrigerate for at least 2 hours, preferably overnight, to allow the flavors to develop.

Step 8

Preheat your oven to 425°F (220°C).

Step 9

Lightly grease a baking sheet or ovenproof dish with olive oil.

Step 10

Arrange the marinated chicken thighs on the prepared baking sheet in a single layer.

Step 11

Drizzle the remaining olive oil over the chicken pieces.

Step 12

Bake in the preheated oven for 30-35 minutes, or until the chicken is cooked through and lightly charred around the edges.

Step 13

Garnish with freshly chopped cilantro before serving.

Step 14

Serve hot with a side of roasted vegetables or a fresh salad for a complete Whole30 meal.

Nutrition Facts

Serving size	(1544.2g)

Amount per serving	% Daily Value*
Calories	3048.3

Total Fat 175.5g	0%
Saturated Fat 54.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1128mg	0%
Sodium 3396.9mg	0%
Total Carbohydrate 37.8g	0%
Dietary Fiber 8.0g	0%
Total Sugars 3.0g
Protein 318.6g	0%

Vitamin D 84IU	0%
Calcium 289.8mg	0%
Iron 20.4mg	0%
Potassium 3520.1mg	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: 52.6%

Protein: 42.4%

Carbs: 5.0%