Tandoori Chicken – Flavorful Indian-Inspired Oven-Baked Recipe

Tandoori Chicken is one of those dishes that instantly transports you to the heart of Indian cuisine with its bold flavors, aromatic spices, and tender, juicy meat. This oven-baked version captures all the magic of traditional tandoori cooking—without the need for a clay oven—making it accessible for home cooks. The combination of a creamy yogurt marinade, fragrant spices, and a hint of citrus results in chicken that’s tender on the inside, slightly charred on the outside, and bursting with flavor.

Perfect for family dinners, festive gatherings, or weeknight meals that impress, this recipe pairs beautifully with basmati rice, naan, or a simple green salad. It’s both approachable for beginners and satisfying for seasoned cooks who love authentic Indian flavors.

Why You’ll Love This Recipe

• Juicy, tender chicken with a slightly charred, flavorful exterior
• Bold Indian spices balanced with tangy yogurt and lime
• No special equipment needed—just your oven or broiler
• Can be made ahead and marinated for enhanced flavor
• Perfect for pairing with rice, naan, or roasted vegetables
• Gluten-free and high in protein

Recipe Overview

Course: Main
Cuisine: Indian
Method: Baking
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: Approximately 4 people
Author: Dina

Ingredients Breakdown

Chicken & Marinade

• 1.5 pounds boneless, skinless chicken thighs
• 1 lime, juiced
• 3/4 teaspoon table salt
• 3/4 teaspoon ground black pepper
• 1 (7-ounce) container plain Greek yogurt
• 5 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 tablespoon ground cumin
• 1 tablespoon smoked paprika
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cayenne

Tools & Equipment Needed

• Large mixing bowl
• Whisk or spoon for mixing marinade
• Baking sheet
• Aluminum foil or parchment paper
• Oven or broiler
• Tongs or spatula
• Measuring spoons and cups
• Knife and cutting board

Step-by-Step Instructions

Step 1: Marinate the Chicken

Rub the chicken thighs with salt, pepper, and lime juice to season evenly.

In a large bowl, combine:

• Greek yogurt
• Minced garlic
• Minced fresh ginger
• Ground cumin
• Smoked paprika
• Ground turmeric
• Ground cayenne

Add the chicken to the yogurt-spice mixture, coating each piece thoroughly. Cover the bowl and refrigerate for 6 to 24 hours. Longer marination allows the flavors to penetrate the meat fully.

Step 2: Prepare for Baking

Preheat your oven or broiler to high (450°F / 230°C).

Line a baking sheet with aluminum foil or parchment paper to prevent sticking and make cleanup easier. Arrange marinated chicken on the sheet without overlapping, ensuring each piece has space to cook evenly.

Step 3: Cook the Chicken

Broil or bake the chicken for 15–20 minutes, until the tops are slightly dry and begin to char. Flip the pieces carefully and cook for an additional 10 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).

Step 4: Serve

Remove from the oven and allow the chicken to rest for a few minutes. Serve hot with rice, naan, or a fresh salad. Garnish with extra lime wedges or fresh cilantro if desired.

Tips & Variations

• Spice Adjustment: Reduce cayenne for a milder flavor or add extra for more heat.
• Make Ahead: Marinate chicken overnight for maximum flavor.
• Alternative Cooking Methods: Grill over medium heat for an authentic smoky taste.
• Serving Ideas: Pair with cucumber raita or a simple yogurt dip to balance spice.
• Vegetarian Version: Use cauliflower florets or paneer, marinated similarly.

Flavor Profile

• Spicy & Aromatic: Garlic, ginger, cayenne, and cumin provide a rich, complex aroma.
• Tangy & Creamy: Yogurt and lime juice balance the spices with creamy tang.
• Smoky & Charred: Broiling or high-heat baking creates subtle charred edges.
• Tender & Juicy: Marination ensures the chicken stays moist while cooking.

Nutritional Overview

Serving Size: ~3 pieces (150g)

• Calories: 250 kcal
• Protein: 30 g
• Fat: 11 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Carbohydrates: 6 g
• Sugar: 2 g
• Fiber: 0 g
• Cholesterol: 120 mg
• Sodium: 600 mg
• Potassium: 1184 mg
• Vitamin A: 2040 IU
• Vitamin C: 14 mg
• Calcium: 176 mg
• Iron: 4 mg

Dietary Notes:

• Gluten-free
• High in protein
• Nut-free

Make-Ahead & Meal Prep Tips

• Marinate chicken up to 24 hours ahead for best results.
• Store cooked chicken in an airtight container in the fridge for up to 3 days.
• Reheat gently in the oven or microwave to preserve moisture.

FAQs

Can I use chicken breasts instead of thighs?
Yes, but they cook faster and may dry out. Monitor internal temperature carefully.

Do I need a broiler?
No, the oven at high heat works well, but the broiler gives a slightly charred, smoky finish.

Can I freeze marinated chicken?
Yes, freeze before cooking for up to 2 months. Thaw overnight in the fridge before baking.

What can I serve with Tandoori Chicken?
Basmati rice, naan bread, grilled vegetables, or fresh salad.

Is this recipe spicy?
It’s mildly spicy. Adjust cayenne to taste.

Cooking Timeline (At a Glance)

Task	Time
Prep & Marination	15 minutes + 6–24 hours
Cooking	30 minutes
Total	45 minutes

Serving Suggestions

• Serve with steamed basmati rice or warm naan bread.
• Add a dollop of yogurt or raita to complement spices.
• Garnish with fresh cilantro or lime wedges for color and freshness.

Ingredient Spotlight

Greek Yogurt

Provides creaminess, tang, and tenderizes the chicken during marination. Choose plain, full-fat yogurt for the richest flavor.

Smoked Paprika

Adds vibrant color and subtle smokiness to mimic traditional tandoori cooking.

Garlic & Ginger

These aromatics form the backbone of the marinade, delivering authentic Indian flavor.

Pro Cooking Tips

• Pat chicken dry before marinating for better browning.
• Don’t overcrowd the baking sheet to ensure even cooking.
• Use foil or parchment paper for easy cleanup and to prevent sticking.
• Taste and adjust seasoning at the end for perfect balance.

Storage & Freezing Guide

Refrigerator: Store cooked chicken in an airtight container up to 3 days.

Freezing: Marinated raw chicken can be frozen for 2 months. Cooked chicken can be frozen but may lose some texture.

Reheating: Warm in oven at 350°F for 10–15 minutes or microwave gently.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	250 kcal
Protein	30 g
Fat	11 g
Carbohydrates	6 g

Dietary Notes: Gluten-free, high-protein, nut-free

Conclusion

Tandoori Chicken is a vibrant, aromatic, and protein-packed dish that elevates any meal. With a tangy yogurt marinade, bold spices, and simple oven preparation, this recipe delivers authentic Indian flavors in a home-friendly format. Serve with rice, naan, or salads for a complete and satisfying meal.

Print