North Indian Tandoori-Spiced Grilled Chicken Thighs
Juicy chicken thighs marinated in a fragrant blend of yogurt and tandoori spices, then grilled to smoky perfection. This indian-inspired chicken (high protein) ready in about 30 minutes pairs (about 2 lbs) bone-in chicken thighs, plain yogurt, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 6 pieces (about 2 lbs) bone-in chicken thighs
- 1 cup plain yogurt
- 4, minced garlic cloves
- 1 tbsp, grated ginger
- 2 tbsp tandoori masala spice blend
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp paprika
- 2 tbsp lemon juice
- 1 1/2 tsp salt
- 2 tbsp vegetable oil
Instructions
- Step 1: In a large bowl, combine 1 cup plain yogurt, 4 minced garlic cloves, 1 tbsp grated ginger, 2 tbsp tandoori masala, 1 tsp ground cumin, 1 tsp ground coriander, 1 tsp paprika, 2 tbsp lemon juice, and 1 1/2 tsp salt. Mix until smooth.
- Step 2: Add 6 bone-in chicken thighs (about 2 lbs) to the marinade and coat thoroughly. Cover and refrigerate for at least 4 hours, preferably overnight.
- Step 3: Preheat grill to medium-high (about 400°F). Brush 2 tbsp vegetable oil on the grill grates to prevent sticking.
- Step 4: Remove chicken from marinade, letting excess drip off, and place on the grill. Cook for 6-7 minutes per side, flipping once, until internal temperature reaches 165°F and juices run clear, with slightly charred edges.
- Step 5: Remove chicken from grill and let rest for 5 minutes before serving to retain juices.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does North Indian Tandoori-Spiced Grilled Chicken Thighs take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover North Indian Tandoori-Spiced Grilled Chicken Thighs?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep plain yogurt from drying out.
Can I substitute ingredients in North Indian Tandoori-Spiced Grilled Chicken Thighs?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale North Indian Tandoori-Spiced Grilled Chicken Thighs for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is North Indian Tandoori-Spiced Grilled Chicken Thighs high protein?
Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
