Baked Tandoori Chicken

Nutrition

Ingredients

• 300 g chicken breast or thighs (skinless, cut into pieces)
• 1/2 cup thick curd (yogurt)
• 1 tbsp ginger-garlic paste
• 1 tbsp lemon juice
• to taste tandoori masala, red chilli, turmeric, salt
• 2 tsp oil (for brushing)

Instructions

1. Mix the curd, ginger-garlic, lemon juice, and spices into a marinade. Coat the chicken and rest it for at least 30 minutes (longer is better).
2. Preheat the oven to 200 C (or use an air fryer at 180 C).
3. Arrange the chicken on a lined tray, brush lightly with oil, and bake for 20-25 minutes, turning once, until cooked through and lightly charred at the edges.
4. Rest a couple of minutes, squeeze over lemon, and serve with salad or sliced onion.

Why this is weight-loss-friendly

Chicken breast is very high in protein and low in fat, and baking instead of frying keeps the added fat minimal, so it is filling and low in calories per gram of protein.

Substitutions

• Use chicken breast for fewer calories and more protein, or thighs for more moisture.
• Make it dairy-free by using a thick plant-based yogurt in the marinade.

Variations

• Add a side of mint-curd dip (made with low-fat curd) for very few extra calories.

Storage & meal prep

Keeps 2-3 days refrigerated. Reheats well in an air fryer or oven.

Marinate a larger batch and bake as needed; the cooked chicken is great over salads through the week.

Common mistakes

• Overbaking breast: it dries out. Check a few minutes early and pull it when just cooked through.
• Skipping the marinade time: the curd both flavours and tenderises, so give it at least 30 minutes.

FAQs

Is tandoori chicken good for weight loss?

Baked tandoori chicken is high in protein and low in carbs and added fat, which makes it very filling for the calories. Use breast and minimal oil for the leanest version.

Can I make tandoori chicken without a tandoor?

Yes. A regular oven at 200 C or an air fryer at 180 C gives you a similar result with a lightly charred edge.