Last updated October 27, 2020 by Lisa Richards, CNC

Tandoori Chicken

Tandoori chicken

Enjoy healthy and delicious Indian flavors cooked right in your own home. Our recipe for the takeaway classic, Tandoori Chicken, is piquant and juicy and is served with a cooling, creamy Raita Dip.

Tandoori Chicken is a traditional northern Indian dish. Chicken is marinated in a mixture of spices and yogurt, then cooked in a clay oven. In this recipe, a hot oven produces similar results. The spicy, tangy yogurt marinade tenderizes the chicken thighs, which are baked and then broiled, locking in the moisture and creating a nice, slightly charred crust.

Marinating the chicken thighs overnight creates a juicy, tender tandoori chicken with incredible depth of flavor. Using boneless, skinless chicken thighs allows the spices in the marinade to penetrate the meat, while the yogurt seals in the moisture during cooking.

There is nothing quite like Indian food and our flavorful Tandoori Chicken is sure to please the adventurous palate. Serve with a side of quinoa and vegetables for a satisfying meal.

3.92 from 87 votes
Tandoori chicken
Tandoori Chicken
Prep Time
10 mins
Cook Time
40 mins
Marinating Time
1 d
Course: Main Course
Cuisine: Indian
Servings: 2 servings
Author: Lisa Richards
Ingredients for Tandoori Chicken
  • 1 cup plain yogurt
  • 1 Tbsp. olive oil
  • 1 Tbsp. fresh lemon juice
  • 1 tsp. fresh grated ginger
  • 2 cloves of garlic, minced
  • 1/2 tsp. salt
  • 1/2 tsp. turmeric powder
  • 1 tsp. chilli powder
  • 1 tsp. coriander powder
  • 1 tsp. cumin powder
  • 1 lb. boneless, skinless chicken thighs (about 6)
  • Garnish of cucumber, green onion, cilantro and mint leaves
Ingredients for Raita Dip
  • 1 cup plain yogurt
  • 1/2 cup grated cucumber
  • 1 Tbsp. finely minced fresh mint leaves
  • Salt to taste
  • Pinch of cumin powder
  • Pinch of red pepper flakes
Directions for Tandoori Chicken
  1. In a large, shallow bowl or dish, add the plain yogurt, olive oil, fresh lemon juice, fresh grated ginger, minced garlic, salt, turmeric powder, chili powder, coriander powder and cumin powder, stir to combine. Add the boneless, skinless chicken thighs to the marinade, turning to coat. Cover and marinate in the refrigerator overnight.
  2. Preheat oven to 350 degrees F (180 degrees C).
  3. Line a rimmed baking sheet with foil, then place a well oiled baking rack in the middle of the baking sheet. Place the chicken thighs on the baking rack and bake for about 30 to 35 minutes, turning halfway and basting with the reserved marinade.
  4. Remove the chicken thighs from the oven, turn and baste again, then broil for 3 to 4 minutes or until lightly charred. Serve immediately with the Raita Dip.
Directions for Raita Dip
  1. In a small bowl, add the yogurt, grated cucumber, finely minced fresh mint leaves and salt to taste, stir to combine. Serve the dip sprinkled with cumin powder and red pepper flakes.

This recipe is full of healthy protein and flavored with lots of amazing spices. It’s an awesome example of how healthy foods can be made into an absolutely delicious meal! It’s just the kind of filling, balanced, super-healthy meal that’s perfect for the Candida diet. Our Ultimate Candida Diet program contains more than 100 gluten-free, sugar-free recipes just like this, plus lots of valuable advice on symptoms, treatment options, and more. Find out more here.

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  1. Leon Stine says:

    5 stars
    Really enjoyed this recipe. My difference was I did it in a Ziploc bag. Then dumped them in a pan with cauliflower, carrots and broccoli and put the residual marinade over the cauliflower. Popped in the oven and was delicious.

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