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Make this Tandoori Chicken recipe in your air fryer with just a yogurt-based marinade. It's a flavor-packed keto, low carb chicken recipe that is super easy to make and tastes like authentic tandoori chicken!
What Is Tandoori Chicken?
Besides being the easiest way to introduce people to Indian food, Tandoori chicken is made by marinating pieces of chicken in a yogurt-based marinade, spicing it with various things like turmeric, cayenne pepper, garam masala, etc., and then cooking it quickly in a hot, dry tandoor, or clay oven.
Many people use a Green Egg to approximate the high, dry heat akin to a tandoori oven. But I don’t have a green egg, and so I’ve tried to come up with other ways to approximate it.
I have a recipe for tandoori chicken tikka made in a frying pan on your stove, and that is very good. But I wanted to see if it was possible to make a tender, all-white meat tandoori chicken in the air fryer.
How To Make Chicken Tandoori Tender
The key to getting the most tender tandoori chicken you’ve ever had is to marinate in yogurt. Yogurt has in it two elements that help to tenderize meat:active microbes and lactic acid.
Of the two, the lactic acid is the real workhorse of this duo, breaking down meat proteins to make even white meat incredibly tender.
In fact, it can do such a good job that if you let the chicken sit in the yogurt marinade for too long, it gets almost too soft and mealy-tasting. Luckily it has a mild reaction, so it takes a while for it to mush. I recommend not going over 8 hours if possible.
But I’ve found that a 30-minute marinade time is ideal, which makes it great for a weeknight meal.
What Ingredients Are In Tandoori Chicken?
For all of the delicious flavor this tandoori recipe has, you will be surprised at how few ingredients it takes to make it. Here's what you will need to get a delicious chicken dinner on your table in no time:
- Chicken Tenders- You can also use chicken thighs for this tandoori chicken recipe, but the cooking time may be a little longer, as the pieces of chicken are thicker.
- Full-Fat Greek Yogurt- This helps tenderize the chicken and aids the spices in sticking to create a flavorful bite.
- Minced Ginger
- Minced Garlic
- Cilantro- Fresh cilantro is used to garnish to add a pop of freshness.
- Kosher Salt
- Cayenne Pepper- Adds a touch of spice without being overpowering.
- Turmeric
- Garam Masala- Gives that familiar Indian spiced flavor that you know and love.
- Smoked Paprika- This is what makes the tandoori chicken red and smoky.
How To Make This Tandoori Chicken Recipe
- Mix. Mix all ingredients except the basting oil, lemon juice and 2 tablespoons of cilantro.
- Time. Marinate for 25 minutes. Turn yourair fryerto 350F for 5 minutes. This is to preheat your air fryer.
- Add Chicken. Once it is preheated, open up the air fryer and carefully lay the tandoori chicken in a single layer in your air fryer.
- Baste. Usinga silicone brush,baste the chicken with either oil or ghee on one side.
- Air Fry. Cook the Chicken Tandoori at 350F for 10 minutes.
- Turn. Flip the chicken and baste with oil or ghee on the other side.
- Air Fry Some More. Cook for another 5 minutes.
- Check The Temp. Usea meat thermometer tocheck if the internal temperature has reached 165F. Do not skip this step, it is very important for food safety.
- Garnish And Serve. Remove garnish with lemon juice and fresh cilantro.
How Do You Keep Tandoori Chicken Moist?
The secret in keeping this Tandoori Chicken recipe moist isn't really a secret at all. All you need is a great marinade and a meat thermometer to keep your chicken perfectly moist.
The greek yogurt that you use to marinate the Tandoori Chicken recipe will lock in tons of moisture and flavor. You'll also want to make sure you're monitoring the internal temperature of your chicken closely with a meat thermometer to cook it to exactly 165F. If you overcook your chicken, it will cause it to be dry.
Why Is Tandoori Chicken So Red?
Most restaurants use artificial red color to get that typically-red tandoori chicken. I don’t like doing that, and most of us don’t do that when we cook at home.
I’ve found that using Sweet Smoked Red Paprika in this Tandoori Chicken recipe helps in two ways. Not only does it add a lovely and natural red color to the tandoori chicken, but it also lends it a slightly smoked flavor which elevates this Air Fryer Tandoori chicken to a wonderful smoky, tender, well-spiced dish.
Tips And Tricks For Making This Tandoori Chicken Recipe
- If you don't have an air fryer, you can cook this recipe in a skillet. Just heat up a skillet until it's screaming hot, add ghee that has a high smoke point, and cook the chicken for 4-5 minutes on each size.
- This chicken is marinated in spices. You won’t be able to tell if it’s done by just looking at the color. Without a meat thermometer, you’re likely to overcook the chicken. The best and only way to cook this without making rubber chicken is to use a meat thermometer, and cook until it reaches an internal temperature of 165F.
- I know many dairy-free folks will ask me what they can substitute for yogurt. The closest you could come would be to use lemon juice instead.
Is Tandoori Chicken Healthy?
What is a healthy dish for one person might not be a healthy dish for another person. In my personal opinion, tandoori chicken is an extremely healthy choice. Here's why:
- It's low in carbs- Only two carbs per serving makes this the perfect low carb dinner or appetizer option.
- It is low in fat- Unlike some tasty keto dishes, this Tandoori Chicken uses spices to boost the flavor instead of fat.
- It's high in protein- 25g of protein per serving makes this a great way to hit your daily macros.
- You make it in the air fryer- Skip the deep frying to get a perfectly crispy bite. Use a fraction of the oil without sacrificing taste or texture.
How To Serve This Tandoori Recipe
The flavor in this chicken is not only amazing, but it's also quite versatile. Here are a few different ways you can serve Chicken Tandoori:
- Serve alone as an appetizer
- Serve with green chutney as an appetizer
- Dip in tzatziki or raita
- Serve with naan as part of a meal. In this case, add some dal and a cold salad to round out the meal
- Make extra and add to your leftover butter chicken sauce
- Serve in lettuce leaves as a low carb wrap
Looking For More Great Air Fryer Indian Dishes?
- This Vegan Amchoor Potatoes recipe will rock your world with its combination of tart and spice!
- This Chicken Jalfrezi recipe is an air-fried take on a delicious and traditional Indian Jhalfrezi recipe. It's gluten-free and low carb!
- Make Indian food seem familiar with this Air Fryer recipe for Beef Kheema Meatloaf! It's simple to make, but the flavors are amazing!
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So whether you decide to cook this recipe in your air fryer or on the stovetop, you're sure to absolutely LOVE this Tandoori Chicken Recipe. Make sure to share this recipe with your friends on Facebook and Pinterest so they can enjoy it as well!
Tandoori Chicken Recipe
Make this Tandoori Chicken Recipe in your air fryer with a yogurt-based marinade. It's a flavor-packed, low carb chicken recipe that is super easy to make!
Print Recipe Rate Recipe
Prep Time: 30 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 45 minutes minutes
Course: Appetizers, Main Courses
Cuisine: Indian
Keyword: Chicken Tandoori, Tandoori Chicken, Tandoori Chicken Recipe
Servings: 4
Calories: 178kcal
Click on highlighted ingredients or Equipment to see exactly what I use to make this recipe
Equipment
Ingredients
- 1 pound (453.59 g) chicken tenders, each cut in half
- ¼ cup (50 g) Full-Fat Greek Yogurt
- 1 tablespoon (1 tablespoon) Minced Ginger
- 1 tablespoon (1 tablespoon) Minced Garlic
- ¼ cup (4 g) Cilantro, or sub parsley
- 1 teaspoon (1 teaspoon) Kosher Salt
- ½ – 1 teaspoon Cayenne Pepper
- 1 teaspoon (1 teaspoon) Turmeric
- 1 teaspoon (1 teaspoon) Garam Masala
- 1 teaspoon (1 teaspoon) Smoked Paprika, to add a smoky flavor to the chicken, and color
For Finishing
- 1 tablespoon (1 tablespoon) Oil, or ghee for basting
- 2 teaspoons (2 teaspoons) Lemon Juice, for finishing
- 2 tablespoons (2 tablespoons) chopped cilantro, for garnishing
Instructions
In a glass bowl, mix all ingredients except the basting oil, lemon juice and 2 tablespoons of cilantro. Marinate for 30 minutes.
Open up the air fryer and carefully lay the tandoori chicken in a single layer on either the rack or in the basket of your air fryer.
Using a silicone brush, baste the chicken with either oil or ghee on one side.
Cook at 350F for 10 minutes.
Remove and flip over the chicken, and baste on the other side,
Cook for another 5 minutes.
Using a meat thermometer, check to see if the internal temperature has reached 165F. Do not skip this step.
Remove and place on a serving plate. Add lemon juice and mix, and sprinkle with cilantro.
Tips And Tricks
- If you don't have an air fryer, you can cook this recipe in a skillet. Just heat up a skillet until it's screaming hot, add ghee that has a high smoke point and cook the chicken for 4-5 minutes on each size.
- This chicken is marinated in spices. You won't be able to tell if it's done by just looking at the color. Without a meat thermometer, you're likely to overcook the chicken. The best and only way to cook this without making rubber chicken is to use a meat thermometer, and cook until it reaches an internal temperature of 165F.
- I know many dairy-free folks will ask me what they can substitute for yogurt. The closest you could come would be to use lemon juice instead.
Serving Suggestions
- Serve alone as an appetizer
- Serve with green chutney as an appetizer
- Serve with tzatziki or raita as a dip
- Serve with naan as part of a meal. In this case, add some dal and a cold salad to round out the meal
- Make extra and add to your leftover butter chicken sauce
- Eat in lettuce leaves as a low carb wrap
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Nutrition
Calories: 178kcal | Carbohydrates: 2g | Protein: 25g | Fat: 6g
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And don't forget to check out my air fryer cookbooks! Every day easy air fryer, and Air Fryer Revolution.
