Description
How to make whole oven roasted tandoori chicken with aromatic spices and yogurt marinade that delivers 35g protein per serving and incredible flavor.
Ingredients
Scale
Whole Chicken
- 1 whole chicken (3–4 lbs), skin on
- 2 tbsp olive oil
Tandoori Marinade
- 1 cup plain Greek yogurt
- 3 tbsp tandoori spice blend
- 2 tbsp tomato paste
- 4 cloves garlic, minced
- 2 tbsp fresh ginger, grated
- 2 tbsp lemon juice
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper
- 1 tsp salt
Finishing Touches
- 2 tbsp fresh cilantro, chopped
- 1 lemon, cut into wedges
- 1 red onion, sliced thin
- 2 tbsp butter, melted
Instructions
- Prep Chicken: Pat chicken completely dry with paper towels and make shallow cuts in the thickest parts. This helps the marinade penetrate deeper and ensures even cooking throughout.
- Make Marinade: Whisk together yogurt, tandoori spice, tomato paste, garlic, ginger, lemon juice, paprika, cumin, cayenne, and salt until completely smooth and well combined.
- Marinate Chicken: Coat chicken inside and out with marinade, massaging it under the skin where possible. Refrigerate for at least 4 hours or overnight for best results.
- Preheat Oven: Remove chicken from fridge 30 minutes before cooking to come to room temperature. Preheat oven to 425°F and line a roasting pan with foil.
- Roast Chicken: Drizzle chicken with olive oil and roast for 60-75 minutes until internal temperature reaches 165°F. The skin should be golden and crispy when done.
- Rest and Finish: Brush with melted butter and let rest 10 minutes before carving. The juices will redistribute, ensuring every bite is tender and perfectly moist.
- Serve Fresh: Garnish with fresh cilantro and serve with lemon wedges and sliced red onion. The bright accompaniments balance the rich, warming spices beautifully.
Notes
- Marinate for at least 4 hours but no more than 24 hours for optimal texture and flavor.
- Internal temperature must reach 165°F in the thickest part of the thigh for food safety.
- Greek yogurt works better than regular yogurt due to its thickness and lower water content.
- Let chicken come to room temperature before roasting for even cooking throughout.
- Rest the chicken 10 minutes after cooking to retain all the flavorful juices.
- Leftover chicken makes excellent sandwiches, salads, or grain bowls for easy meal prep.
Allergy Information: Dairy
Nutrition
- Calories: 385 calories
- Fat: 22g
- Carbohydrates: 8g
- Protein: 35g