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If you’re looking for a delicious healthy feast that rivals restaurant quality, look no further than this tandoori chicken tikka. Made with lean chicken breast, yogurt, spices, and grilled to perfection, these chicken skewers are succulent and bursting with flavour. Plus, with its high-protein content, this Indian recipe is a nourishing choice for those managing diabetes.
“The best ever chicken tikka recipe I have ever eaten and made. It was truly divine, succulent and awesome. A must-have Indian cuisine recipe.” ~ Bree
If I had my way, I would devour this lip-smacking chicken tikka kebab every night! Paired with a side of chaat salad with corn and cucumber raita makes for a truly authentic experience. Plus, dietitian-recommended; it’s such an easy and delicious way to enjoy an Indian meal.
Here’s why you’ll savour this healthy chicken tikka
This spicy tandoori chicken tikka recipe using boneless chicken breast shows up on our meal plan very regularly. Here’s why I think you’ll love it as much as my family does:
- It uses less oil in the chicken tikka marinade — without sacrificing taste! And you don’t feel bogged down and overstuffed.
- It’s an excellent high-protein nourishing option to help keep you full for longer.
- Its lower calorie content allows room to delight in other flavorful side dishes and sweet recipes.
- It’s bursting with the natural goodness of spices — without any artificial colours.
What is tikka made of?
There are various chicken tikka recipes, but tandoori tikka is somewhat of a classic. Cubes of chicken breast are marinated in a luscious combo of yogurt, lemon and an array of Indian spices. Then, skewers of chicken are grilled in an oven or tandoor for a mouthwatering charred flavour.
This particular recipe of tandoori tikka kebab is made of the following ingredients:
- Skinless and bonelss chicken breasts
- Greek yogurt
- A delicious blend of spices, including smoked paprika, Kashmiri red chilli, star anise, cinnamon and mango powder
- Aromatics like garlic and ginger
- Lemon juice and salt
Follow this step-by-step guide to make tandoori chicken tikka in the oven
The combination of aromatic Indian spices makes this recipe a hit every time. Here’s how to make spicy chicken tikka kebab in the oven:
Prepare the marinade (tandoori masala)
Cut the chicken breasts
Marinate the chicken pieces
Prepare the skewers
Thread the chicken onto skewers
Grill the tikka
Grill your skewer for 10 minutes, then turn it over and grill the other side for another 10 minutes or until cooked through. Make sure to rotate the skewer so all sides are cooked and charred. The total cooking time is between 20-25 minutes.
Cooking method tips
- All the ingredients in the marinade need time to work their magic and tenderize the chicken and give it heaps of flavour. Ideally, marinade for two days. Don’t skip this step – it’s worth the wait!
- Place the chicken breast skewers in a large oven-proof tray. To ensure even cooking, leave enough space between the skewers when grilling.
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The complete recipe with ingredient amounts can be found in the recipe card at the bottom of this post.
Food safe storage
Once they’re ready, let them cool and then pop them into an airtight container. They’ll stay fresh in the fridge for up to three days. But for the ultimate tikka experience, dig in while they’re still warm, juicy, and spicy right out of the oven!
You asked: What is the difference between tandoori and chicken tikka?
Although both are spicy grilled chicken dishes, there is a subtle difference between tandoori and tikka. Tandoori chicken typically uses red food colouring for its signature vibrant orange-red hue. And it’s marinated in an acidic yogurt mixture, and spices, then cooked in a traditional clay oven called a tandoor. Nonetheless, nowadays, creating delicious homemade versions is made easier with the help of an oven.
As well, tandoori chicken recipes use larger cuts of chicken, such as legs and thighs.
Similarly, chicken tikka is marinated with a spicy yogurt mixture and is grilled in an oven or over charcoal. Its flavour is rich and smoky, without the addition of any artificial food dyes. Plus, tikka is traditionally made with cubes of marinated boneless chicken, which are then skewered and grilled.
If you give this healthy dinner recipe a try, be sure to share your spicy experience with me. Drop a comment below and let me know how it went. And don’t forget to tag me on Instagram and Facebook because I absolutely love seeing my recipes come to life in your kitchen.
Get the Recipe:
How To Make Tandoori Chicken Tikka With Boneless Chicken
Ingredients
- ½ cup Greek yogurt, zero fat
- 1 lemon, fresh, juice only
- 2 tbsp olive oil, extra virgin
- 4 cloves garlic, fresh, large, finely chopped
- 2 inch ginger, fresh, finely chopped
- 2 tsp smoked paprika
- 2 tsp kashmiri red chilli, powder, extra hot
- 1 tsp mango powder, "amchur"
- ½ tsp cinnamon powder
- ½ tsp star anise powder
- 2 tsp salt, sea salt
- 900 g chicken breast, 4 extra large breasts, skinless, cut into 24 pieces
Equipment
- 6 skewers wooden, thick
Instructions
- Create a tandoori chicken tikka marinade by combining Greek yogurt, oil, garlic, ginger, lemon juice, salt and all the spices. Use a large sized container that has a secure lid to hold the chicken.
- Cut the boneless chicken breast in half vertically, then slice horizontally twice. Each breast should yield 6 large pieces – a total of 24 pieces.
- Toss the chicken pieces into the marinade, ensuring they are evenly coated. Cover and refrigerate for two days.
- Soak six thick wooden skewers in water for at least one hour to avoid burning when you grill the chicken tikka.
- Thread each piece of chicken onto a skewer, piercing it through the middle to ensure even cooking.
- Preheat your oven to the broil setting, and carefully place the chicken breast skewers in an oven-proof tray. Be sure that you leave ample room between each skewer.
- Place the tray in the oven and position it on the shelf above the middle. Grill your skewers for 10 minutes, flip them and cook the other side for an additional 10 minutes or until cooked through. As you turn the skewers, make sure to rotate each piece so all sides are cooked through with some char. Total grilling time is between 20-25 minutes.
Notes
Cooking method tips
- All the ingredients in the marinade need time to work their magic and tenderize the chicken and give it heaps of flavour! Ideally, marinade for two days. Don’t skip this step – it’s worth the wait!
- Place the chicken breast skewers in a large oven-proof tray. To ensure even cooking, leave enough space between the skewers when grilling.
Food safe storage
- Once your spicy tandoori chicken tikka is ready, let it cool, store it in an airtight container, and refrigerate for up to three days. For an epic tikka experience, savour it right out of the oven while still warm, juicy and spicy! Because reheating leftovers can result in dry chicken breast.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
The best ever chicken tikka recipe I have ever eaten & made. It was truly divine, succulent & awesome. A must have Indian cuisine recipe 😋
Oh my goodness, Bree! What an incredibly gracious comment to read. Really appreciate you taking the time to share your feedback; delighted to hear that you love this recipe. It’s a hit at our home too! Warmly, Shahzadi 🙂
Restaurant quality – finger licking good!
Thanks so much for the feedback, Karim! Regards, Shahzadi
These were so incredible. Just the best. A new family staple. 🤤😍
You’ve made my day, Roohi! Thanks for this taste test! 💖 Love, Shahzadi