Tandoori-Spiced Chicken with Cilantro Yogurt Sauce

By AislePrompt Editorial · Published 2026-06-17 · Updated 2026-06-17

Juicy chicken marinated in vibrant tandoori spices, grilled to perfection and served with a cooling cilantro yogurt sauce. This Indian-inspired chicken recipe, ready in about 30 minutes, pairs boneless chicken thighs, plain yogurt, garam masala for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, 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

• 1 lb boneless chicken thighs
• 1/2 cup plain yogurt
• 2 tsp garam masala
• 1 tsp ground cumin
• 1 tbsp paprika
• 1 tsp ground coriander
• 1 tbsp fresh ginger, grated
• 3 garlic cloves, minced
• 2 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp cayenne pepper
• 1/2 cup cilantro leaves
• 1/2 cup plain yogurt (for sauce)
• 1 tbsp lime juice
• 1/4 tsp salt (for sauce)
• 1 tbsp olive oil

The instant-read thermometer we’d check this chicken with → Best Instant-Read Thermometers for 2026: Fast, Accurate Picks Under $100

Instructions

1. Step 1: In a medium bowl, combine 1/2 cup plain yogurt, 2 tsp garam masala, 1 tsp ground cumin, 1 tbsp paprika, 1 tsp ground coriander, 1 tbsp grated fresh ginger, 3 minced garlic cloves, 2 tbsp lemon juice, 1 tsp salt, and 1/2 tsp cayenne pepper. Mix until smooth.
2. Step 2: Add 1 lb boneless chicken thighs to the marinade, coating each piece thoroughly. Cover and refrigerate for at least 4 hours, preferably overnight.
3. Step 3: Preheat grill or grill pan to medium-high heat (about 400°F). Brush with 1 tbsp olive oil to prevent sticking.
4. Step 4: Grill the marinated chicken thighs for 5-6 minutes per side, until the internal temperature reaches 165°F and the edges develop a slight char.
5. Step 5: Meanwhile, prepare the cilantro yogurt sauce by blending 1/2 cup plain yogurt, 1/2 cup cilantro leaves, 1 tbsp lime juice, and 1/4 tsp salt until smooth.
6. Step 6: Serve the grilled tandoori chicken hot with a generous dollop of the cilantro yogurt sauce.