Chef John's Tandoori Chicken
Chicken thighs are marinated in tangy yogurt, lime juice, and fragrant tandoori masala, with salt and black pepper adding balance. Grilling over hot coals gives the chicken a smoky, richly spiced character, making it a flavorful choice for a weekend cookout or an easy Indian-inspired dinner.
- Prep5 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chef John's Tandoori Chicken, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 78 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 78
- Metabolic
- 17
- Digestive
- 21
- Inflammatory
- 54
- Performance
- 52
- General Wellness
- 1
Whisk lime juice, yogurt, tandoori powder, salt, and pepper in a bowl. Pour the mixture into a resealable plastic bag. Add chicken, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for at least 2 hours.
- 2
Preheat an outdoor grill for medium-high heat and lightly oil the grate.
- 3
Remove chicken from the bag and transfer it to a plate or baking sheet lined with paper towels. Pat the chicken pieces dry with more paper towels.
- 4
Grill chicken on the preheated grill with the lid open for 2 minutes. Close the lid and continue to grill chicken for 6 minutes.
- 5
Turn chicken, close the lid, and grill until well-browned and the meat is no longer pink in the center, about 6 minutes. An instant-read thermometer inserted into the thickest part of the thigh should read 180 degrees F (82 degrees C).
- 6
Remove the chicken from the bag and place it on a plate or a baking sheet lined with paper towels.
- 7
Pat the chicken pieces dry with additional paper towels.
- 8
Grill the chicken on the preheated grill with the lid open for 2 minutes.
- 9
Close the lid and continue grilling the chicken for 6 minutes.
- 10
Turn the chicken, close the lid, and grill until well browned and the meat is no longer pink in the center, about 6 minutes.
- 11
An instant-read thermometer inserted into the thickest part of the thigh should register 180 degrees F (82 degrees C).
- Calories 225.83 kcal Moderate 11%
- Protein 28.59 g Good Source 57%
- Carbohydrate 1.97 g 1%
- Total Fat 12.23 g Moderate 16%
- Saturated Fat 4.09 g High 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 134.79 mg High 45%
- Sodium 123.74 mg Moderate 5%
- Dietary Fiber 1.27 g Low Source 5%
- Total Sugars 0.36 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 8.81 mg Low Source 1%
- Iron 2.15 mg Moderate 12%
- Potassium 14.6 mg Low Source 0%
- Vitamin A 0.65 mcg Low Source 0%
- Vitamin C 1.66 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
About This Recipe
Chef John's Tandoori Chicken is an Indian dinner recipe made with 7 ingredients. It takes about 20 mins, serves 6, and is rated easy. Key ingredients include Black Pepper, Boneless Chicken Thigh, Lime, and Plain Yogurt. Each serving provides about 225.83 kcal, and is a good source of protein.
Recipe Questions
- What is Chef John's Tandoori Chicken?
- It is an Indian recipe made with 7 ingredients, usually served for dinner or lunch.
- What is Chef John's Tandoori Chicken made of?
- The main ingredients are Black Pepper, Boneless Chicken Thigh, Lime, Plain Yogurt, Salt. The full list of 7 is above.
- What goes well with Chef John's Tandoori Chicken?
- Explore these Indian side-dish recipes.
- How long does it take to make Chef John's Tandoori Chicken?
- About 20 mins in total: 5 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 225.83 kcal. The full nutrition breakdown is above.
- Is Chef John's Tandoori Chicken easy to make?
- This recipe is rated easy, with 7 ingredients and 11 steps.
- Is Chef John's Tandoori Chicken healthy?
- Chef John's Tandoori Chicken has an easyChef Pro health score of 59/100. Per serving, it provides 225.83 calories and 28.59 g of protein, or 57% of the Daily Value. Worth noting per serving: sodium at 123.74 mg (5% of the Daily Value) and saturated fat at 4.09 g (20% of the Daily Value). It contains Citrus and Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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