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How Healthy is Tandoori Chicken to Eat? Here is an Easy Recipe to Make Tasty Tandoori Chicken at Home

Tandoori Chicken Healthy or Not, How to Make Tandoori Chicken at Home Recipe

We always have a doubt on how healthy is our favourite Tandoori Chicken is and this post has something to lighten you up. You can have tasty tandoori chicken at home while not worrying about any harmful effects on your health with an amazing recipe.

Tandoori chicken is a world-famous dish providing an enhancing taste added with sumptuous aromatic Indian spices. Studies have shown that there are several benefits one can get by eating tandoori chicken.

How Healthy is Tandoori Chicken to Eat?

If you have been avoiding your favourite tandoori chicken most of the time, then it’s time you know all its health benefits and continue having your favourite cuisine without guilt.

This chicken dish contains a rich amount of protein; there is approximately 27g of protein in 100g of chicken and consumption of protein helps in increasing the fat burning procedure. It has very low-fat content, i.e., 14g fat in 100g chicken, which also helps in weight loss.

Apart from that, the chicken itself is enriched with several vitamins like vitamin B6, B5, B5, and a lot more and while It is mixed with the spices and it includes other essential nutrients like iron, potassium, vitamin C, etc. These elements add to the overall nutritional value of the dish.

This amazing food also helps to improve your metabolism. Since chicken is highly rich in selenium, it helps to enhance metabolic rate, thus, aiding better digestion for you.

Best Recipe for Healthy Tasty Home Made Tandoori Chicken

Now, as you’ve got to know about the plethora of benefits offered by your favourite tandoori dish, then why not make it at home? We all know how homely touch adds more taste to foods. So, let me share an easy recipe with you to cook healthy tandoori chicken at home.

Ingredients Required

  • 3-tbsp vegetable oil
  • Cayenne: 1-teaspoon
  • Cumin: 1-teaspoon
  • Coriander: 1-teaspoon
  • Turmeric: 1-teaspoon
  • Salt: 1-teaspoon
  • 1-tbsp sweet paprika
  • 1-tbsp garam masala
  • 2-tbsp lemon juice
  • 2-tbsp minced fresh ginger
  • 4-minced garlic cloves
  • 1-cup plain yoghurt
  • 4-whole chicken legs

How to Easily Make Market Like Tasty yet Healthy Tandoori Chicken Recipe at Home:

Time needed: 1 hour and 30 minutes.


  1. Stir the spices first:

    Begin with pouring the oil in a small pan and heat it on medium flame. Then gradually put cayenne, cumin, coriander, turmeric, paprika and garam masala meanwhile, stir them for approximately 2-3 minutes. As the fragrance starts evolving, keep it aside to cool down.

  2. Blending yoghurt with lemon and other stuff to prepare the marinade:

    For the second step, take a bowl, put a cup of yoghurt in it, and beat it thoroughly with the already cooled spice-oil mixture. After whisking it properly, add some salt, ginger, garlic, and lemon juice in it.

  3. Marination of the chicken:

    After you are done with the first two steps, it’s now time to do the most vital part that will add delightful flavours to your tandoori chicken. First, cut through 3-4 deep incisions on the chicken leg pieces, then coat them with the marinade made earlier, cover them, and finally chill it for an hour. If you want, you can keep it for 6-hours at maximum but not more than 8-hours.

  4. Prepare the grill:

    It’s time to prepare the grill now. Keep one side of your grill directly over the heat while the other side away from the heat, making it a bit cold. If you are making use of a gas grill, then merely turn on one-half of the burners. Also, use tongs to clean the grill grates with a vegetable oil-soaked paper towel.

    For those who don’t have a grill, you can broil the chicken pieces for a few minutes till each side gets a little brown. Then, let it get cooked in a 325°F oven for about 30-40 minutes.

  5. Place the chicken pieces on the grill

    Pick up the chicken legs and sway it a bit to get rid of the excess marinade. Then, put them one by one on the hot side of the grill and cover it for 2-3 minutes. After that, check if that particular side of the chicken is cooked correctly. If one side gets done, turn on to the other side and cook it the same way. Grill the chicken till it gets a bit brown from all sides.

  6. Move to the cooler side of the grill:

    Now, it’s time for the final and main action. Move those half-grilled brown chicken legs to the cooler side of the grill, cover them, and cook for 20-40 minutes based on the size of the chicken pieces and temperature of the grill. If you notice that the chicken juices are running clear, then it’s a signal that your dish is ready.

    With the completion of the final step, you are done with your delicious tandoori chicken. Make sure to let it rest for about 5 minutes at room temperature before you serve and enjoy it with your loved ones.


Thus, this was the super-easy way to make tandoori chicken at home. Especially in this COVID pandemic, where everyone is conscious about their health, what can be more amusing than having palatable homemade food that tastes just like the restaurant?

Now, when you know both the benefits and recipe of tandoori chicken, you can go ahead and have some fun. Also, do let us know about your cooking experience in the comment box below.

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Ankita lives in Delhi with her husband and 3 year old son. She is a Certified Nutrition Consultant, Dietitian, and a Food Technologist receiving certification from Pines, Australia.With experience of over 12 years and 10000+ clients, Ankita is currently one of the top rated dietitians in Delhi NCR

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