Tandoori Chicken.

A definite hit at any Indian gathering. This dish is loved by adults and children alike. As the name suggests, tandoori, comes from the traditional tandoor oven, or clay oven in which the meat is cooked to perfection. If you have a tandoor, well lucky you!! I find that baking the chicken at a very high temperature in a regular oven gives a similar taste. It browns your chicken just perfectly on the outside with the inside staying nice and moist.

I have switched out the traditional ingredients to make this recipe low calorie, low carbohydrate, gluten free, and low sodium. Each serving contains 27 grams of protein. With protein that tastes this good, who needs carbs anyways.

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Lean Tandoori Chicken

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Servings 4 servings


  • 1 cup nonfat plain yogurt (Greek yogurt is great)
  • 1 small onion minced
  • 2 cloves garlic minced
  • 1 1/2 tbsp lemon juice
  • 1 tsp fresh cilantro chopped
  • 1/2 tsp paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp ground tumeric
  • 1/2 tsp ground ginger
  • 1/2 tsp salt (or to taste)
  • 1/4 tsp ground pepper
  • 1/4 tsp ground cinnamon
  • 4 each bone-in chicken thighs (can use chicken breast or legs)


  • Stir together yogurt, onion, and garlic in a shallow dish.
  • Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves. Add chicken and coat well. Refrigerate for at least 2 hours. Overnight works best.
  • Preheat oven to 500 F. Coat a wire rack with cooking spray (I use coconut oil)and set it over a foil covered baking sheet. Place the chicken on the prepped rack.
  • Bake the chicken until browned and no pink remains. Serve hot with roti or rice, serve over a garden salad, quinoa, or add to a wrap. Endless possibilities to serve up this great dish.


Make Ahead Tip: Marinate the chicken overnight (step 1)
Nutrition Facts
Serving Size 1
Servings Per Container 4

Amount Per Serving
Calories 152 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 10%
Trans Fat g
Cholesterol 72.5mg 24%
Sodium 87.2mg 4%
Total Carbohydrate 5g 2%
Dietary Fiber .4g 2%
Sugars 2.5g
Protein 20.8g 42%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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