Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Juicy chicken marinated in a vibrant blend of yogurt, turmeric, and traditional Indian spices, then grilled to smoky perfection. This indian-inspired chicken (gluten free) ready in about 30 minutes blends plain yogurt, ground turmeric, ground cumin into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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.

Prep: 15 min Cook: 15 min Serves 4 Indian cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: In a large bowl, combine 1 cup plain yogurt, 1 tsp ground turmeric, 1 tsp ground cumin, 1 tsp garam masala, 3 minced garlic cloves, 1 tbsp grated fresh ginger, 2 tbsp lemon juice, 1 tsp kosher salt, and 1/2 tsp red chili powder, stirring until smooth.
  2. Step 2: Add 1.5 pounds boneless, skinless chicken thighs to the marinade, coating thoroughly. Cover and refrigerate for at least 4 hours or overnight to develop flavor.
  3. Step 3: Preheat your grill or grill pan to medium-high heat (around 400°F). Brush the grill with 2 tbsp vegetable oil to prevent sticking.
  4. Step 4: Remove chicken from marinade and place on the grill. Cook for 5-6 minutes per side until the internal temperature reaches 165°F and the edges have a slight char.
  5. Step 5: Transfer chicken to a plate and let rest for 5 minutes. Garnish with 1/4 cup fresh cilantro leaves before serving.

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Frequently asked questions

How long does Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade?

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 Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Tandoori-Spiced Chicken with Yogurt and Turmeric Marinade gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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