Chicken Tikka

Chicken Tikka is juicy, tangy, and warmly spiced, with a lightly charred yogurt coating and tender bites of chicken. This low-fat oven version keeps the dish simple and beginner-friendly while still delivering bold tandoori-style flavour.

Nutrition · per serving

227kcal

37gProtein

8gCarbs

5gFat

2gFiber

2 servings

Ingredients

13 items

Marinade

skinless chicken breast, cut into 3 cm pieces300 g

low-fat plain yogurt100 g

tandoori masala12 g

fresh ginger, finely grated10 g

garlic, finely grated8 g

lemon juice15 ml

ground cumin2 g

sweet paprika2 g

salt4 g

neutral oil5 ml

For baking and serving

red onion, cut into wedges80 g

lemon wedges2 wedges

chopped fresh coriander5 g

Tips

•For a stronger char, switch to the grill/broiler for the last 1 to 2 minutes, watching carefully so the yogurt coating does not burn.
•If you can plan ahead, marinate the chicken for up to 8 hours in the refrigerator for deeper flavour.
•Serve with cucumber salad or steamed vegetables to keep the meal low-fat.
•If using wooden skewers, soak them first and thread the chicken before baking for a more classic tikka presentation.

Steps

1
Preheat the oven to 240°C and line a tray or small baking sheet with foil or baking paper. If you have a wire rack, set it over the tray so the chicken cooks more evenly and excess marinade can drip away.
2
In a medium bowl, mix the low-fat plain yogurt, tandoori masala, fresh ginger, garlic, lemon juice, ground cumin, sweet paprika, salt, and neutral oil into a smooth marinade. Mixing the spices into the yogurt first prevents clumps and helps the chicken coat evenly.
100 g low-fat plain yogurt12 g tandoori masala10 g fresh ginger, finely grated8 g garlic, finely grated15 ml lemon juice2 g ground cumin2 g sweet paprika4 g salt5 ml neutral oil
3
Add the skinless chicken breast, cut into 3 cm pieces, and turn well to coat. Let it marinate for 10 minutes at room temperature while the oven finishes heating. A short marinade still works well because the chicken is cut small and the yogurt-spice mixture is concentrated.
300 g skinless chicken breast, cut into 3 cm pieces
4
Arrange the red onion, cut into wedges, on the prepared tray or rack. Place the marinated chicken pieces on top in a single layer, leaving a little space between them so they roast rather than steam.
80 g red onion, cut into wedges300 g skinless chicken breast, cut into 3 cm pieces
5
Bake for 12 to 15 minutes, turning once halfway, until the chicken is lightly charred at the edges and cooked through. The center should no longer be pink, and the thickest piece should reach 74°C.
6
Rest for 3 minutes so the juices settle, then transfer to plates. Finish with chopped fresh coriander and serve with lemon wedges for squeezing over the top.
5 g chopped fresh coriander2 wedges lemon wedges

Origin & History

Chicken tikka is a classic North Indian dish of spiced, marinated chicken cooked in intense heat, traditionally in a tandoor clay oven. Home versions are commonly baked or grilled, preserving the dish's characteristic smoky spices and charred edges. It is closely related to tandoori-style cooking, but tikka usually refers to boneless pieces.

indian chicken lowfat baked beginner tandoori weeknight

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Steps

Preheat the oven to 240°C and line a tray or small baking sheet with foil or baking paper. If you have a wire rack, set it over the tray so the chicken cooks more evenly and excess marinade can drip away.

In a medium bowl, mix the low-fat plain yogurt, tandoori masala, fresh ginger, garlic, lemon juice, ground cumin, sweet paprika, salt, and neutral oil into a smooth marinade. Mixing the spices into the yogurt first prevents clumps and helps the chicken coat evenly.

100 g low-fat plain yogurt12 g tandoori masala10 g fresh ginger, finely grated8 g garlic, finely grated15 ml lemon juice2 g ground cumin2 g sweet paprika4 g salt5 ml neutral oil

Add the skinless chicken breast, cut into 3 cm pieces, and turn well to coat. Let it marinate for 10 minutes at room temperature while the oven finishes heating. A short marinade still works well because the chicken is cut small and the yogurt-spice mixture is concentrated.

300 g skinless chicken breast, cut into 3 cm pieces

Arrange the red onion, cut into wedges, on the prepared tray or rack. Place the marinated chicken pieces on top in a single layer, leaving a little space between them so they roast rather than steam.

80 g red onion, cut into wedges300 g skinless chicken breast, cut into 3 cm pieces

Bake for 12 to 15 minutes, turning once halfway, until the chicken is lightly charred at the edges and cooked through. The center should no longer be pink, and the thickest piece should reach 74°C.

Rest for 3 minutes so the juices settle, then transfer to plates. Finish with chopped fresh coriander and serve with lemon wedges for squeezing over the top.

5 g chopped fresh coriander2 wedges lemon wedges

Origin & History