FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Tandoori Chicken Recipe
• What Is Tandoori Chicken?
• Ingredients & Substitutions
• How To Make Tandoori Chicken
• Tips For The Best Tandoori Chicken
• Storage Instructions
• What To Serve With Tandoori Chicken
• Recommended Tools
• Tandoori Chicken (Easy Oven Recipe) Recipe card
• Recipe Reviews

You won’t believe how easy this tandoori chicken recipe is! No need to be intimidated by this classic Indian dish — it’s super basic to make at home. I’ll walk you through how to make tandoori chicken in the oven step-by-step, from the simple tandoori chicken marinade to the even simpler cooking method. It has warm spices like chicken coconut curry or peri peri chicken , with a show-stopping presentation.

This recipe uses my favorite stovetop-to-oven cooking method for meats. I use this technique most often for steaks (including sirloin steak and filet mignon ), but it works perfectly for chicken recipes like this one or even stuffed pork chops .

Why You’ll Love This Tandoori Chicken Recipe

• Warm, savory, slightly spicy flavor
• Juicy inside, crispy skin
• Made with simple, natural ingredients (and not too many of them!)
• Just 10 minutes to prep
• Naturally low carb and gluten-free
• No artificial colors

What Is Tandoori Chicken?

Tandoori chicken is an Indian chicken dish that gets marinated in yogurt and traditional Indian spices, then pan fried and finished in the oven.

This Indian chicken recipe traditionally cooks in a tandoor (a kind of clay oven), but you can get similar results with a regular oven or grill.

Ingredients & Substitutions

Here I explain the best ingredients for easy tandoori chicken marinade, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Chicken:

• Chicken – I used bone-in chicken leg quarters (drumsticks and thighs connected together) for this tandoori chicken recipe, which are sometimes called whole chicken legs. This is the traditional option, but you can really use any cut of chicken, such as chicken thighs , chicken breast , or chicken drumsticks . The cooking time will vary, depending on the cut, size, and whether or not there are bones.
• Oil – For frying. I used olive oil , but you could use coconut oil, avocado oil, or any heat-safe oil you prefer.

Tandoori Chicken Marinade:

• Greek Yogurt – The main component of the marinade is yogurt! I prefer to use Greek, but regular will work as well. Make sure it’s unsweetened. Use full-fat yogurt if you can for the most flavorful results, but skim or 2% will work if needed.
• Lime Juice – The acid helps to tenderize the meat. Fresh squeezed lime juice tastes best, but bottled can be used for convenience. You could also use lemon juice.
• Garlic – Fresh minced garlic cloves (or pressed garlic) has the best flavor, but you can use jarred as well.
• Spice Mix – This simple recipe includes garam masala , turmeric , ground ginger , and cayenne pepper . Garam masala is an Indian spice blend that usually includes cinnamon, mace, peppercorns, coriander, cumin, and cardamom. For an even more traditional red look and mild heat, you can include kashmiri red chili powder (or just add paprika to make the dish look more red without extra heat).
• Sea Salt & Black Pepper

How To Make Tandoori Chicken

This section shows how to make chicken tandoori, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Mix tandoori chicken marinade. In a large bowl, add yogurt, lime juice, garlic, garam masala, turmeric, ground ginger, cayenne, salt, and pepper. Stir until combined.
2. Marinate the chicken. Add the chicken pieces to the marinade bowl and coat on all sides. Cover with plastic wrap and allow to marinate in the refrigerator.

1. Sear. Preheat the oven. Meanwhile, heat the oil in a cast iron pan until shimmering. Add the chicken in a single layer (you can discard any excess marinade). Cook on each side until browned.
2. Bake. Transfer the pan to the oven. Bake tandoori chicken in the oven until the chicken is cooked through. Garnish with limes and fresh cilantro if desired.

Tips For The Best Tandoori Chicken

• Marinate overnight if you can. For best results, I recommend letting the chicken marinate overnight (at least 8 hours) if you have time. This allows the spices to really penetrate the chicken for a flavorful, delicious meal.
• Don’t marinate for longer than 24 hours. Marinating for any longer can cause the chicken to become mushy.
• Use a cast iron skillet. You can make this tandoori chicken recipe in any oven-safe pan, but I highly recommend cast iron. It has the best heat distribution, for the perfect sear and juicy inside. This is the pan I have and love .
• Avoid crowding the pan. It’s okay for the pieces to touch each other, but don’t place them on top of each other. This ensures that they cook evenly.
• Use a meat thermometer. The best way to know the chicken is cooked correctly is to use a meat thermometer. Insert it into the thickest part of the thigh, away from the bone, to check the internal temp. Here is the meat thermometer I use and recommend .
• Cook to 170 degrees F (for dark meat). The safe internal temperature for chicken is 165 degrees F, but for dark meat like chicken drumsticks or chicken leg quarters (including this tandoori chicken recipe), 170 degrees F will yield the juiciest results. This is because the collagen starts to break down at this higher temperature and makes the meat extra tender. However, stick to 165 degrees F if you make this recipe using chicken breast or other white meat.

Storage Instructions

• Store: Keep leftovers of this chicken tandoori recipe in the refrigerator for 2-3 days.
• Meal prep: You can prep the marinade ahead. Simply mix together ingredients and store in the refrigerator. The marinade on its own will last up to 5 days in the fridge. You can also marinate the chicken in the marinade for up to 24 hours, which I recommend if you have the time.
• Reheat: It’s best to reheat in the oven at 350 degrees F, covered in aluminum foil to prevent drying out. However, the microwave will do if you must.
• Freeze: Store the chicken in the freezer for 2-3 months. Thaw in the fridge overnight, or in a bag submerged in cold water on the counter, before reheating the tandoori chicken in the oven.

What To Serve With Tandoori Chicken

Serve this Indian cuisine with a simple side:

• Garnishes – I recommend fresh cilantro and lime wedges or slices. Sliced red onions also go well.
• Rice – Regular rice is the classic option. I usually choose cauliflower rice (or even cilantro lime cauliflower rice ) myself for a healthier version.
• Naan – The iconic side to almost every Indian dish! You can make regular naan, or almond flour naan for a gluten-free option.
• Vegetables – Maybe not part of the traditional meal, but I can’t resist veggies with everything. Try roasted vegetables or stir fry vegetables .

Recommended Tools

• Glass Bowls – Mix up the marinade in a large bowl and then marinate the chicken right in the bowl. I love this nesting set that has a variety of sizes.
• Cast Iron Skillet – This pan gets incredibly hot (crucial for that perfect sear!) and then can go right into the oven.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Chicken:

• 4 medium Chicken leg quarters (chicken drumsticks and thighs connected) ▢

Marinade:

• 1 cup Full-fat Greek yogurt ▢
• 1 tbsp Lime juice ▢
• 1 clove Garlic (minced) ▢
• 1 tbsp Garam masala ▢
• 1 tsp Turmeric ▢
• 1/2 tsp Ground ginger ▢
• 1/2 tsp Cayenne pepper ▢
• 1 pinch Sea salt ▢
• 1 pinch Black pepper ▢

For Frying:

• 2 tbsp Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, add the marinade ingredients and stir until combined.
2. Add chicken to the marinade bowl and coat the chicken on all sides. Cover with plastic wrap. Allow to marinate in the refrigerator for 1-2 hours , or overnight if you have time.
3. Preheat the oven to 400 degrees F (204 degrees C).
4. In a large cast iron skillet , heat the olive oil over medium heat until shimmering. Add the chicken legs. Cook for about 5 minutes , flip and cook for about 5 minutes more, until chicken is browned.
5. Transfer the pan to the oven and cook for an additional 25-35 minutes , until the chicken is cooked through (time will vary depending on the size of your chicken legs). For the juiciest results, cook until it reaches an internal temperature of 170 degrees F (recommended for juicy dark meat).

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 chicken leg quarter

Nutrition facts are calculated with 1/4 of the marinade discarded.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Easy Tandoori Chicken Recipe In The Oven

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Tandoori Chicken (Easy Oven Recipe)

You’ll love this crispy, easy tandoori chicken recipe, made with a simple marinade using Greek yogurt, lime, garlic, and garam masala.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/tandoori-chicken/

Ingredients

Chicken:

• 4 medium Chicken leg quarters (chicken drumsticks and thighs connected)

Marinade:

• 1 cup Full-fat Greek yogurt
• 1 tbsp Lime juice
• 1 clove Garlic (minced)
• 1 tbsp Garam masala
• 1 tsp Turmeric
• 1/2 tsp Ground ginger
• 1/2 tsp Cayenne pepper
• 1 pinch Sea salt
• 1 pinch Black pepper

For Frying:

• 2 tbsp Olive oil

Instructions

1. In a large bowl, add the marinade ingredients and stir until combined.
2. Add chicken to the marinade bowl and coat the chicken on all sides. Cover with plastic wrap. Allow to marinate in the refrigerator for 1-2 hours , or overnight if you have time.
3. Preheat the oven to 400 degrees F (204 degrees C).
4. In a large cast iron skillet , heat the olive oil over medium heat until shimmering. Add the chicken legs. Cook for about 5 minutes , flip and cook for about 5 minutes more, until chicken is browned.
5. Transfer the pan to the oven and cook for an additional 25-35 minutes , until the chicken is cooked through (time will vary depending on the size of your chicken legs). For the juiciest results, cook until it reaches an internal temperature of 170 degrees F (recommended for juicy dark meat).

Maya’s Recipe Notes

Serving size: 1 chicken leg quarter

Nutrition facts are calculated with 1/4 of the marinade discarded.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)