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Paleo Tandoori Chicken – Healthy, Boldly Spiced & Incredibly Juicy

This Paleo tandoori chicken recipe proves that healthy eating never has to be boring. Bursting with warm spices, citrusy brightness, and deep savory flavor, this dish delivers everything you love about classic tandoori chicken—without unnecessary additives. It’s high-protein, naturally gluten-free, and made with simple, real ingredients that fit beautifully into a Paleo-style lifestyle. What makes this recipe so special is the marinade. Fresh garlic and ginger bring sharp aromatic notes, lime adds tangy freshness, and a carefully balanced blend of spices creates that signature tandoori warmth. Using boneless, skinless chicken thighs keeps the meat incredibly juicy, even after high-heat cooking. Whether baked, grilled, or air-fried, this chicken turns out tender inside with lightly charred, flavor-packed edges. Perfect for meal prep, family dinners, or serving guests, this healthy tandoori chicken pairs well with fresh salads, roasted vegetables, or simple cauliflower rice. Once you try it, you’ll understand why this recipe makes Paleo tandoori chicken taste so good.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Equipment Method Notes

Ingredients
  

Protein
  • 1½ pounds boneless skinless chicken thighs
Marinade Base
  • 1 7-ounce container plain Greek yogurt
  • Juice of 1 lime
  • 5 cloves garlic minced
  • 1 tablespoon fresh ginger grated
Spices & Seasoning
  • 1 tablespoon smoked paprika
  • 1 tablespoon ground cumin
  • 1 teaspoon ground turmeric
  • ¾ teaspoon ground black pepper
  • ½ teaspoon ground cayenne pepper
  • ¾ teaspoon table salt
  • This spice blend is the heart of the dish creating deep color and bold tandoori flavor without overpowering heat.

Equipment

  • To prepare this Paleo tandoori chicken smoothly, gather the following:
  • Large mixing bowl
  • Cutting board
  • Sharp knife
  • Microplane or fine grater (for ginger)
  • Citrus juicer
  • Measuring spoons
  • Baking sheet or grill pan
  • Aluminum foil or parchment paper
  • Tongs
  • Meat thermometer (recommended)
  • Using a thermometer helps ensure juicy chicken without overcooking.

Method
 

Step 1: Prepare the Chicken
  1. Pat the chicken thighs dry with paper towels.
  2. Trim any excess fat and place them in a large bowl.
Step 2: Make the Marinade
  1. In a separate bowl, combine Greek yogurt, lime juice, minced garlic, and grated ginger.
  2. Add smoked paprika, cumin, turmeric, black pepper, cayenne, and salt.
  3. Mix until smooth and evenly blended.
Step 3: Marinate
  1. Pour the marinade over the chicken thighs.
  2. Toss until every piece is fully coated.
  3. Cover and refrigerate for at least 1 hour, ideally 8–12 hours for maximum flavor.
  4. Longer marination allows the spices to deeply penetrate the meat, resulting in richer taste and tenderness.
Step 4: Preheat Cooking Method
  1. Oven Method:
  2. Preheat oven to 220°C (425°F).
  3. Line a baking sheet with parchment paper or foil.
  4. Grill Method:
  5. Preheat grill to medium-high heat and lightly oil grates.
Step 5: Cook the Chicken
  1. Oven:
  2. Arrange chicken thighs in a single layer.
  3. Bake for 18–22 minutes, flipping once halfway through.
  4. Broil for 2–3 minutes at the end for lightly charred edges.
  5. Grill:
  6. Grill chicken for 5–7 minutes per side, until cooked through and slightly charred.
Step 6: Rest and Serve
  1. Remove chicken from heat and let rest for 5 minutes.
  2. Slice or serve whole.
  3. The chicken should reach an internal temperature of 75°C (165°F) and remain juicy and flavorful.

Notes

🧊 Storage & Reheating
Storage
Store cooked chicken in an airtight container in the refrigerator for up to 4 days.
Reheating
Reheat gently in a skillet over low heat.
Oven reheating at 170°C (340°F) keeps the chicken moist.
Avoid overheating to preserve tenderness.
🥄 Variations
Customize this Paleo tandoori chicken with these easy options:
Extra Smoky: Add more smoked paprika
Milder Heat: Reduce or omit cayenne pepper
Grilled Skewers: Cut chicken into chunks and skewer
Meal Prep Bowls: Serve over cauliflower rice with veggies
Crispy Finish: Air fry at 200°C (390°F) for 10–12 minutes
Each variation keeps the dish nutritious, bold, and satisfying.
❓ 10 FAQs
Is this recipe Paleo-friendly?
It focuses on whole foods and high protein, making it Paleo-style friendly.
Why use chicken thighs instead of breasts?
Thighs stay juicier and more flavorful.
Can I use chicken breasts?
Yes, but reduce cooking time to prevent dryness.
How spicy is this dish?
Moderately warm; adjust cayenne to taste.
Is marinating overnight necessary?
Not required, but highly recommended.
Can I cook this in an air fryer?
Yes, air fry at 200°C (390°F) for 12–14 minutes.
Why Greek yogurt?
It tenderizes the meat and adds richness.
Can kids eat this?
Yes—just reduce the cayenne for a milder version.
What sides go well with it?
Roasted vegetables, fresh salads, or simple rice alternatives.
Can I freeze it?
Yes, freeze cooked chicken for up to 2 months.
🏁 Conclusion
This Paleo tandoori chicken delivers bold, authentic flavor with clean, simple ingredients. Juicy chicken, aromatic spices, and a tangy yogurt marinade come together to create a dish that feels indulgent yet supports a healthy lifestyle.
Whether you’re cooking for your family, prepping meals for the week, or impressing guests, this healthy tandoori chicken recipe is one you’ll return to again and again.