Tandoori chicken is a lighter take on a classic Indian favorite. This Weight Watchers–inspired version combines tangy yogurt with aromatic spices for a low-fat, flavorful dish that’s simple to prepare at home.
Scroll down for a printable recipe card at the bottom of the page.
What is Tandoori Chicken?
Tandoori chicken originates from India and is traditionally cooked in a clay oven called a tandoor. The chicken is typically marinated in yogurt and a blend of spices that give it vibrant color and distinctive taste. Variations exist, but the core idea is roasting or broiling spiced, yogurt-coated chicken until tender and slightly charred.
I first tried a Weight Watchers recipe and liked how approachable it was. The original calls for boneless, skinless chicken breasts to keep calories down; for the photos shown here I used boneless thighs, which will yield slightly different nutrition values.
How to Make Tandoori Chicken
To make the marinade, combine the tandoori spice mix with finely chopped onion, minced garlic, lime juice and plain fat-free yogurt. Mix thoroughly so the spices are fully incorporated into the yogurt.
Place the chicken and the yogurt marinade into a large resealable plastic bag. Seal the bag and massage it gently so every piece of chicken is evenly coated. For best flavor, refrigerate and marinate the chicken for 6–8 hours or overnight.
When ready to cook, remove the chicken from the bag and arrange the pieces on a wire rack set over a baking sheet to catch drips. Lightly spray the rack with nonstick spray to prevent sticking.
Cooking Tandoori Chicken in the Oven
Preheat your oven broiler. Place the rack with the chicken on the middle oven rack, about 4–5 inches from the broiler element. Broil until the chicken is cooked through and lightly charred in spots—typically 15–20 minutes depending on thickness. The internal temperature should reach 165°F (74°C).
Remove the chicken from the oven and let it rest briefly. Serve with rice and a vegetable side, or your preferred accompaniments.
Trying dishes from other cultures is a fun way to expand your culinary horizons. If you enjoy bold spices and tangy marinades, this lighter tandoori chicken is a great place to start.
More Chicken Recipes
For more chicken ideas, check the recipe index on the original blog. A few popular choices include Easy Chicken Caesar Salad, Southwest Chicken Salad, BBQ Chicken Tortilla Pizza, and Teriyaki Chicken.
Printable Recipe
Low-fat, spice-forward tandoori chicken made with a yogurt-based marinade. Simple, flavorful, and suitable for a lighter meal.
Category: Entree
Cuisine: Indian
Servings: 4 (using breasts)
Calories per serving: 175 kcal (based on using 4 boneless skinless chicken breasts)
Author: JB @ The Grateful Girl Cooks!
Ingredients
- 2 Tablespoons tandoori spice mix (*see notes for substitute)
- 1 medium brown onion, finely chopped
- 2 cloves garlic, minced
- 1 cup plain fat-free yogurt
- 1 Tablespoon fresh lime juice
- 1 pound boneless skinless chicken breasts (four 4-oz breasts). (Photo shows 6 boneless thighs.)
Instructions
- Mix the tandoori spice mix, chopped onion, minced garlic, yogurt and lime juice until well combined.
- Place the yogurt-spice mixture in a large resealable plastic bag. Add the chicken pieces, seal the bag, and massage until all pieces are coated. Refrigerate 6–8 hours or overnight for best flavor.
- When ready to cook, preheat the oven broiler. Spray a wire rack with nonstick spray and set it over a baking sheet. Arrange the chicken on the rack and broil on the middle rack, about 4–5 inches from the broiler, for roughly 15–20 minutes until the internal temperature reaches 165°F (74°C).
- Remove from the broiler, let rest briefly, and serve with rice and vegetables.
Notes
Nutrition note: Calorie estimate is based on four 4-ounce boneless, skinless chicken breasts. Using thighs will increase the calorie count.
Spice substitute: If you don’t have tandoori spice mix, combine 1 tablespoon fresh minced ginger, 1 1/2 teaspoons ground coriander, 2 teaspoons ground cumin, 1 teaspoon paprika, 1 teaspoon salt, and 1/2 teaspoon pumpkin pie spice as an approximate substitute.
Nutrition Facts (per serving)
Calories: 175; Fat: 3g; Cholesterol: 75mg; Sodium: 151mg; Potassium: 544mg; Carbohydrates: 5g; Sugar: 2g; Protein: 29g.
Recipe source: Weight Watchers.