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Tandoori Chicken

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This aromatic Tandoori chicken is a superb choice for anyone looking for a bold, spice-infused meal that is both satisfying and healthy. By using a base of thick Greek-style yoghurt and fresh herbs, the chicken stays incredibly succulent while roasting at a high temperature. The vindaloo paste provides a deep, complex warmth that permeates the meat, creating that classic charred finish we all love from traditional Indian cuisine.

As a diabetes-friendly main course, this dish is naturally low in carbohydrates and high in lean protein, making it an excellent addition to a balanced weekly menu. Serving it with fresh mint and coriander keeps the flavours bright and helps to balance the heat. For a complete meal, pair these tender chicken legs with a side of steamed greens or a refreshing cucumber raita to keep the meal light and nutritious.

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Ingredients for Tandoori Chicken

  • 240ml plain yoghurt (not low-fat

  • preferably Greek-style)

  • 1/4 cup chopped fresh mint leaves

  • 1/4 cup chopped fresh coriander

  • 2 tablespoons vindaloo paste (preferably Patak's brand)

  • 1 teaspoon salt

  • 3/4 teaspoons black pepper

  • 6 whole chicken legs (thigh and drumstick

  • 1.7kg), skin discarded

How to make Tandoori Chicken

Put oven rack in middle position and preheat oven to 260°C. Line rack of a grill pan with foil.

Stir together all ingredients except chicken in a large bowl until combined well. Coat both sides of chicken legs well with yoghurt mixture (use all of it), then transfer to grill pan, arranging them in 1 layer.

Roast chicken until charred in some spots and cooked through, 25 to 30 minutes.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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