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High Protein Oven Roasted Tandoori Chicken Recipe Easy and Flavorful

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A simple and flavorful oven-roasted tandoori chicken recipe that is high in protein, featuring a smoky, spicy marinade made with yogurt and classic Indian spices. Perfect for a fuss-free, juicy, and crispy dinner.

Ingredients

Scale
  • Whole chicken (about 3-4 lbs / 1.4-1.8 kg), preferably organic or free-range
  • 1 cup plain Greek yogurt (240 ml)
  • 2 tablespoons lemon juice (30 ml)
  • 1 tablespoon garlic paste
  • 1 tablespoon ginger paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon garam masala
  • 1 teaspoon red chili powder (adjust to taste)
  • 1 1/2 teaspoons salt
  • 2 tablespoons vegetable oil or melted ghee
  • Fresh cilantro (optional, for garnish)

Instructions

  1. Prepare the chicken: Remove any giblets from the cavity, pat the chicken dry with paper towels, and optionally truss the legs with kitchen twine to ensure even cooking. (5 minutes)
  2. Make the marinade: In a mixing bowl, combine Greek yogurt, lemon juice, garlic paste, ginger paste, ground cumin, ground coriander, smoked paprika, turmeric powder, garam masala, red chili powder, and salt. Stir until smooth and well-blended. (5 minutes)
  3. Marinate the chicken: Rub the marinade thoroughly all over the chicken, including under the skin and inside the cavity. Cover and refrigerate for at least 2 hours, ideally overnight for maximum tenderness and flavor. (2+ hours)
  4. Preheat oven to 425°F (220°C). Place a rack in a roasting pan or line a baking sheet with foil for easy cleanup. (10 minutes)
  5. Roast the chicken: Place the marinated chicken breast-side up on the rack. Drizzle or brush vegetable oil or melted ghee over the skin to help it crisp up. Roast for about 50-60 minutes, basting every 15 minutes with pan juices or additional oil. Check internal temperature after 50 minutes; it should reach 165°F (74°C) in the thickest thigh. (50-60 minutes)
  6. Rest the chicken: Remove from oven and tent loosely with foil. Let it rest for 10-15 minutes before carving to allow juices to redistribute. (10-15 minutes)
  7. Serve: Garnish with freshly chopped cilantro if desired, and serve alongside your favorite sides.

Notes

Use freshly ground spices for best aroma and flavor. Trussing the chicken helps even cooking. Baste regularly to keep skin moist and flavorful. If skin isn’t crispy enough, broil for 2-3 minutes watching carefully to avoid burning. Adjust roasting time about 15 minutes per pound if chicken size varies. For dairy-free, substitute Greek yogurt with coconut or cashew yogurt. Use a meat thermometer to ensure safe internal temperature of 165°F (74°C).

Nutrition

Keywords: tandoori chicken, oven roasted chicken, high protein chicken, Indian spices, easy dinner, yogurt marinade, smoky chicken, healthy chicken recipe

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