Tandoori Chicken with Yogurt Sauce

Introduction

Tandoori Chicken with Yogurt Sauce is a vibrant, aromatic dish that brings the bold flavors of Indian cuisine to your table. Known for its fiery red hue and smoky flavor, this dish originated in the royal kitchens of Punjab and has since become a global favorite. The succulent chicken is marinated in a blend of yogurt and spices, then traditionally cooked in a tandoor—a clay oven heated with charcoal or wood. However, you can easily recreate it at home using an oven, grill, or even a stovetop. Paired with a cool, creamy yogurt sauce, this dish offers a perfect balance of heat, tanginess, and richness that delights the senses. Whether served at a festive gathering or a cozy family dinner, Tandoori Chicken never fails to impress.

The History

The roots of Tandoori Chicken trace back to the 1920s in Peshawar, now in present-day Pakistan, where a chef named Kundan Lal Gujral revolutionized Indian cooking by introducing the tandoor oven to mainstream cuisine. Originally used by Punjabi bakers to make naan and roti, Gujral adapted the method to cook chicken, creating what would become one of India’s most iconic dishes. After migrating during the Partition, he opened the famous Moti Mahal restaurant in Delhi, where Tandoori Chicken gained national acclaim. Over time, it became a staple in Indian restaurants around the world. The dish’s popularity soared further when celebrities and dignitaries praised its unique flavor and healthy preparation. Today, Tandoori Chicken stands as a symbol of Indian culinary innovation, blending ancient techniques with modern tastes.

Ingredients Breakdown

The magic of Tandoori Chicken lies in its marinade, a harmonious blend of dairy, spices, and aromatics. Here’s a detailed breakdown:

Chicken: Bone-in pieces (thighs and drumsticks) are ideal because they stay juicy during high-heat cooking. Skinless or skin-on both work depending on preference.
Yogurt: Full-fat plain yogurt tenderizes the meat and carries the spices. It also helps create that signature charred crust.
Lemon Juice: Adds acidity to break down proteins and enhance flavor penetration.
Ginger-Garlic Paste: A fragrant base that provides warmth and depth.
Spices: Kashmiri red chili powder gives color without excessive heat; garam masala adds complexity; turmeric lends earthiness and color; cumin and coriander provide warmth and citrus notes.
Red Food Coloring (optional): Traditionally used for visual appeal but can be omitted or replaced with paprika.
Mustard Oil (or any neutral oil): Helps seal in moisture and contributes a pungent kick characteristic of authentic recipes.
For Yogurt Sauce: Greek yogurt or hung curd forms the base; fresh mint, cilantro, green chilies, roasted cumin powder, lemon juice, salt, and a touch of honey balance cooling creaminess with bright spice.

Step-by-Step Recipe

Prepare the Chicken: Rinse chicken pieces under cold water and pat dry thoroughly. Use a sharp knife to make shallow diagonal cuts on each piece to help the marinade penetrate deeper.
Make the Marinade: In a large mixing bowl, combine 1 cup full-fat yogurt, 2 tablespoons lemon juice, 2 tablespoons ginger-garlic paste, 2 teaspoons Kashmiri red chili powder, 1 teaspoon garam masala, ½ teaspoon turmeric, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon salt, 1 tablespoon mustard oil (or vegetable oil), and a few drops of red food coloring (if using). Mix until smooth and uniform in color.
Marinate the Chicken: Add the chicken pieces to the marinade, ensuring each piece is fully coated. Cover tightly with plastic wrap and refrigerate for at least 4 hours—ideally overnight—for maximum flavor infusion.
Preheat Cooking Equipment: If using an oven, preheat to 475°F (245°C) with a rack placed in the upper third. Line a baking sheet with foil and place a wire rack on top for air circulation. For grilling, preheat the grill to medium-high heat and oil the grates.
Cook the Chicken: Remove chicken from the fridge 30 minutes before cooking. Arrange pieces on the wire rack or directly on the grill. Cook for 25–30 minutes in the oven, turning halfway through, until the internal temperature reaches 165°F (74°C) and edges are slightly charred. On the grill, cook for about 20–25 minutes, turning occasionally.
Rest and Serve: Let the chicken rest for 5 minutes before serving. Garnish with lemon wedges and fresh cilantro.
Prepare Yogurt Sauce: While chicken cooks, mix 1 cup thick Greek yogurt, ¼ cup chopped fresh mint, ¼ cup chopped cilantro, 1 finely chopped green chili, ½ teaspoon roasted cumin powder, 1 tablespoon lemon juice, a pinch of salt, and ½ teaspoon honey (optional) in a bowl. Chill until ready to serve.

Tips

Dry Chicken Thoroughly: Moisture prevents proper browning, so patting the chicken dry before marinating ensures better texture.
Use Whole Spices Ground Fresh: For optimal flavor, toast and grind cumin, coriander, and other spices just before use.
Hang the Yogurt: To prevent watery marinade, strain regular yogurt through cheesecloth for 2–3 hours to thicken it into hung curd.
Char for Authentic Flavor: After oven-baking, briefly broil the chicken for 2–3 minutes to mimic tandoor char.
Don’t Skip Mustard Oil: Its pungency mellows during marination and adds authenticity. Heat it slightly before adding to kill raw odor if desired.
Baste Occasionally: Brushing with melted butter or oil during cooking enhances sheen and juiciness.
Marinate in Glass or Ceramic: Avoid metal bowls, which can react with acidic ingredients like lemon juice.

Variations and Customizations

Tandoori Chicken Wings: Substitute whole chicken with wings for a finger-food version popular in appetizer platters.
Vegetarian Option: Replace chicken with paneer cubes, cauliflower florets, or bell peppers for Tandoori Paneer Tikka or Soya Chaap.
Dairy-Free Marinade: Use coconut yogurt and olive oil instead of dairy-based yogurt and mustard oil.
Gluten-Free Friendly: Naturally gluten-free, but ensure all spice blends are certified GF if needed.
Smoky Flavor Indoors: Add a pinch of smoked paprika or use a smoking gun for that authentic tandoor aroma.
Sweet-Smoky Twist: Add a tablespoon of tamarind paste or date molasses to the marinade for a complex sweet-tangy profile.
Grilled Pineapple Salsa: Serve alongside grilled pineapple, red onion, and mint for a tropical contrast.
Kebab Style: Thread marinated chicken onto skewers and grill for classic Tandoori Tikka Kebabs.

Health Considerations and Nutritional Value

Tandoori Chicken is relatively healthy compared to many restaurant-style curries, thanks to its lean protein content and absence of heavy cream or excess oil. A typical serving (about 150g of chicken) contains approximately:

Calories: 280–320 kcal
Protein: 30–35g – excellent for muscle repair and satiety
Fat: 12–15g (mostly unsaturated from yogurt and oil)
Carbohydrates: 6–8g (primarily from natural sugars in yogurt and minimal starch)
Vitamins & Minerals: Rich in B-vitamins (especially B6 and B12), phosphorus, selenium, and zinc from chicken; calcium and probiotics from yogurt.

The yogurt marinade not only tenderizes but also aids digestion due to lactic acid bacteria. However, individuals sensitive to spicy foods should reduce chili content. Those managing sodium intake should control added salt and opt for low-sodium yogurt. The dish pairs well with fiber-rich sides like cucumber salad, brown rice, or sautéed greens to boost nutritional balance. For lower fat, choose skinless chicken breast and low-fat yogurt—though this may sacrifice some juiciness.

Ingredients

For Tandoori Chicken:

1.5 kg (3.3 lbs) bone-in chicken pieces (thighs, drumsticks)
1 cup full-fat plain yogurt (hung curd preferred)
2 tbsp lemon juice
2 tbsp ginger-garlic paste
2 tsp Kashmiri red chili powder
1 tsp garam masala
½ tsp turmeric powder
1 tsp ground cumin
1 tsp ground coriander
1 tbsp mustard oil (or vegetable oil)
½ tsp salt (adjust to taste)
¼ tsp red food coloring (optional, or use paprika)
1 tbsp butter or ghee (for basting)

For Yogurt Sauce:

1 cup Greek yogurt or hung curd
¼ cup fresh mint leaves, finely chopped
¼ cup fresh cilantro, finely chopped
1 green chili, seeded and minced
½ tsp roasted cumin powder
1 tbsp lemon juice
Pinch of salt
½ tsp honey (optional)

Directions

Clean and dry chicken pieces. Make small slits on thicker parts for better marinade absorption.
In a large non-reactive bowl, whisk together yogurt, lemon juice, ginger-garlic paste, all spices, oil, salt, and food coloring until a smooth, vibrant red-orange paste forms.
Add chicken pieces and coat evenly. Cover and refrigerate for 4–24 hours.
Preheat oven to 475°F (245°C). Place a wire rack on a foil-lined baking sheet.
Remove chicken from marinade, letting excess drip off. Arrange on the rack.
Bake for 25 minutes, flip, and bake another 5–10 minutes until juices run clear and internal temperature hits 165°F.
Optional: Broil for 2–3 minutes for extra charring.
Baste with melted butter halfway through for shine and flavor.
While chicken cooks, prepare the yogurt sauce: Combine all sauce ingredients in a bowl. Chill until serving.
Serve hot chicken with chilled yogurt sauce, lemon wedges, sliced onions, and naan or basmati rice.

FAQ

Can I make Tandoori Chicken without a tandoor?

Absolutely! An oven, grill, or air fryer works perfectly. High heat and direct exposure replicate the tandoor effect.

Why is my Tandoori Chicken dry?

Overcooking or using skinless breast meat can cause dryness. Stick to dark meat and monitor internal temperature closely.

How long can I store leftover Tandoori Chicken?

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.

Can I freeze marinated chicken?

Yes. Freeze the marinated chicken in portion bags for up to 3 months. Thaw in the fridge before cooking.

Is Tandoori Chicken spicy?

It has a mild to moderate heat level. Adjust chili powder to suit your taste.

What can I substitute for mustard oil?

You can use any neutral oil like sunflower, canola, or avocado oil. For flavor, add a few drops of essential mustard oil (culinary grade).

Can I use store-bought tandoori masala?

Yes. Replace individual spices with 2–3 teaspoons of good-quality tandoori masala, adjusting salt accordingly.

Summary

Tandoori Chicken with Yogurt Sauce is a flavorful, succulent dish combining smoky charred chicken with a refreshing herbed yogurt dip—perfect for weeknight dinners or entertaining guests.

Easy to customize and rich in protein, this Indian classic delivers bold taste and wholesome goodness in every bite.