Tandoori Chicken (Baked)
Yogurt-marinated tandoori chicken baked in the oven with smoky spices. 380 calories, 42g protein, charred and juicy.
Tandoori Chicken (Baked) has 380 calories per serving, with 42g protein, 22g carbs, 11g fat, and 3g fiber. Prep 20 min, cook 25 min.
Nutrition per serving
1 serving(s)
380
Calories
42g
Protein
84% DV
22g
Carbs
8% DV
11g
Fat
14% DV
* %DV based on a 2000 calorie diet
💪 42g protein per serving.
🔥 11.1g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
20 min
Cook Time
25 min
Servings
1
Est. Cost
$4.75
Tandoori Chicken (Baked)
Juicy, smoky tandoori chicken made in a home oven. A tangy yogurt-spice marinade tenderizes lean chicken breast while a hot broiler mimics the char of a clay tandoor. Served with cooling cucumber-yogurt relish.
Ingredients
- 6 oz chicken breast
- 1/3 cup plain Greek yogurt
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1.5 tsp garam masala
- 1 tsp turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp paprika (or Kashmiri chili for heat)
- Juice of 1/2 lemon
- 0.5 cup diced cucumber
- Salt to taste
Instructions
- Whisk together yogurt, garlic, ginger, garam masala, turmeric, cumin, coriander, paprika, lemon juice, and salt to make the marinade.
- Score the chicken breast lightly and coat thoroughly with the marinade.
- Refrigerate at least 20 minutes, ideally 2-4 hours, for the flavors to penetrate.
- Preheat the oven to 425F (220C) and line a baking sheet with foil.
- Place the chicken on the sheet and bake 18-20 minutes until nearly cooked through.
- Broil 2-3 minutes until the surface is charred in spots.
- Rest the chicken 5 minutes, then slice.
- Serve with diced cucumber mixed into a little extra yogurt for a quick raita.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 42g |
| Carbs | 22g |
| Fat | 11g |
| Fiber | 3g |
Tips
- Kashmiri chili powder gives the authentic red color without much heat.
- A wire rack on the baking sheet helps air circulate for better charring.
- Marinate overnight for the most tender, flavorful results.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
oven
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