Tandoori-Spiced Grilled Chicken with Punjabi Masala Rub

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken marinated in a vibrant blend of Punjabi spices and yogurt, grilled to smoky perfection. This indian-inspired chicken (high protein) ready in about 30 minutes pairs plain yogurt, garlic paste, ginger paste for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.

★ 4.6 (10 ratings) Prep: 15 min Cook: 15 min Serves 4 Indian cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: In a large bowl, combine 1 cup plain yogurt, 1 tbsp garlic paste, 1 tbsp ginger paste, 1 1/2 tsp red chili powder, 2 tsp ground coriander, 1 1/2 tsp ground cumin, 1/2 tsp turmeric powder, 1 tsp garam masala, 2 tbsp lemon juice, 1 1/2 tsp salt, and 2 tbsp vegetable oil to create the marinade.
  2. Step 2: Add 8 bone-in, skin-on chicken thighs to the marinade, coating each piece thoroughly. Cover and refrigerate for at least 4 hours, preferably overnight, to allow flavors to penetrate.
  3. Step 3: Preheat a grill or grill pan to medium-high heat (about 400°F). Oil the grates lightly to prevent sticking.
  4. Step 4: Place the marinated chicken thighs skin-side down on the grill and cook for 6-7 minutes until the skin is crisp and charred in spots. Flip and grill for another 6-7 minutes, or until internal temperature reaches 165°F and juices run clear.
  5. Step 5: Remove chicken from grill and let rest for 5 minutes to retain juices.
  6. Step 6: Garnish with 1/4 cup chopped fresh cilantro and serve with naan bread or a fresh cucumber salad.

Frequently asked questions

How long does Tandoori-Spiced Grilled Chicken with Punjabi Masala Rub 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 Tandoori-Spiced Grilled Chicken with Punjabi Masala Rub?

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 Tandoori-Spiced Grilled Chicken with Punjabi Masala Rub?

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 Grilled Chicken with Punjabi Masala Rub 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 Grilled Chicken with Punjabi Masala Rub 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.

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