If you’re searching for healthy dinner recipes that deliver incredible flavor without hours of prep work, this Tandoori Chicken with Raita is about to become your new favorite! This vibrant Indian-inspired dish features tender, spice-marinated chicken paired with a cooling, refreshing raita that’s absolutely irresistible. Whether you’re looking for quick dinner ideas for busy weeknights or healthy chicken recipes to add to your meal rotation, this recipe checks all the boxes.
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What Makes This Tandoori Chicken with Raita Special?
Tandoori chicken is traditionally cooked in a tandoor (clay oven), but this recipe has been adapted for your home kitchen using either an oven grill or barbecue. The magic happens in the marinade – a simple combination of tandoori paste and yogurt that transforms ordinary chicken thighs into something extraordinary. The yogurt tenderizes the meat while the tandoori spices create that signature smoky, aromatic flavor.
The mango mint raita is the perfect companion, offering a cool, creamy contrast to the warm spices. This isn’t just a condiment – it’s an essential part of the dish that brings balance and freshness to every bite.
Why You’ll Love This Recipe
This is one of those simple chicken recipes that looks and tastes impressive but requires minimal effort. Here’s why it deserves a spot in your weekly dinner rotation:
- Quick prep time: Just 10 minutes of active prep
- Healthy and nutritious: High in protein, packed with probiotics, and loaded with fresh herbs
- Versatile: Works perfectly as a main dish, in wraps, or over salads
- Make-ahead friendly: The chicken can marinate overnight for even deeper flavor
- Family-approved: Even picky eaters love the mild spices and creamy raita
- Budget-friendly: Uses affordable chicken thighs and simple ingredients
Ingredients You’ll Need
For the Tandoori Chicken
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken thighs (boneless, skinless) | 6-8 pieces | Can substitute chicken breast |
| Tandoori paste | 3 tablespoons | Available in most supermarkets |
| Natural unsweetened yoghurt | 1 cup | Greek yogurt works too |
| Salt | To taste | Essential for flavor |
| Oil | For drizzling | Prevents sticking |
For the Mango Mint Raita
| Ingredient | Quantity | Notes |
|---|---|---|
| Telegraph cucumber | ½ large | Diced |
| Mango flesh | 1 mango | Or ¼ ripe pineapple |
| Red onion (small) | 1 | Finely diced |
| Green or red chilli | 1 large | Optional, adjust to taste |
| Mint leaves | ½ cup | Chopped |
| Coriander/cilantro | ½ cup | Chopped |
| Natural unsweetened yoghurt | 1 cup | Full-fat for creamier texture |
| Lime | 1 | Juiced |
| Salt & pepper | To taste | Balance the flavors |
Step-by-Step Instructions
Step 1: Marinate the Chicken
In a large bowl, combine the chicken thighs, tandoori paste, and yogurt. Mix thoroughly until every piece is well coated. Cover the bowl and refrigerate for 3-4 hours. For maximum flavor, marinate overnight. This resting time allows the spices to penetrate the meat and the yogurt to tenderize it beautifully.
Step 2: Prepare the Raita
About 30 minutes before cooking, remove the chicken from the fridge to bring it to room temperature. This ensures even cooking. While waiting, prepare your raita:
- Dice the cucumber and mango (or pineapple) into small, uniform pieces
- Finely dice the red onion and chilli
- Combine cucumber, mango, red onion, and chilli in a bowl
- Add chopped mint, coriander, yogurt, and lime juice
- Mix well and season with salt and pepper
- Taste and adjust lime juice if needed
- Refrigerate until serving
Step 3: Cook the Chicken
Preheat your barbecue or oven grill to high heat. Season the marinated chicken generously with salt and drizzle with a little oil to prevent sticking. Place chicken on the grill and cook for 2-3 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through with beautiful char marks.
Step 4: Rest and Serve
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes. This allows the juices to redistribute, ensuring moist, tender meat. Slice the chicken and serve immediately with the chilled raita and your choice of naan bread or basmati rice.
Expert Tips for Perfect Tandoori Chicken
Don’t Skip the Marination: While 3-4 hours is the minimum, overnight marination yields the most flavorful, tender chicken.
Room Temperature Matters: Always bring chicken to room temperature before cooking for even heat distribution.
Use Chicken Thighs: They’re more forgiving than chicken breasts and stay juicier during high-heat cooking.
Watch the Heat: High heat creates that characteristic char, but watch carefully to avoid burning.
Make Extra Raita: It’s delicious as a dip for vegetables or chips, and keeps well for 2-3 days.
Meal Prep Friendly: Marinate chicken in freezer bags, freeze flat, and thaw overnight when ready to cook.
Serving Suggestions
This Tandoori Chicken with Raita is incredibly versatile. Here are some delicious ways to serve it:
- Over fluffy basmati rice with a side of roasted vegetables
- With warm garlic naan bread and a simple salad
- In whole wheat wraps with lettuce and extra raita
- Sliced over a grain bowl with quinoa and roasted chickpeas
- Alongside Indian accompaniments like dal, pickles, and papadums
Storage and Reheating
Refrigeration: Store cooked chicken and raita separately in airtight containers for up to 3 days.
Freezing: The cooked chicken freezes well for up to 3 months. Raita is best fresh and doesn’t freeze well.
Reheating: Warm chicken gently in the oven at 350°F or in a skillet over medium heat. Avoid microwaving at full power as it can dry out the meat.
Frequently Asked Questions
Can I use chicken breasts instead of thighs?
Absolutely! Chicken breasts work well, but reduce cooking time slightly as they cook faster and can dry out more easily.
Where can I find tandoori paste?
Most supermarkets carry tandoori paste in the international foods aisle. Popular brands include Patak’s and Deep. You can also make your own blend with paprika, cumin, coriander, ginger, and garlic.
Can I make this recipe without a grill?
Yes! You can bake the chicken in a 425°F oven for 20-25 minutes, or cook in a hot skillet on the stovetop.
Is this recipe spicy?
The tandoori paste provides warmth rather than intense heat. If you’re sensitive to spice, start with 2 tablespoons and adjust to taste. The raita helps cool any spiciness.
Can I substitute the mango in the raita?
Definitely! Pineapple, as suggested, works beautifully. You can also use diced tomatoes, pomegranate seeds, or simply make it with cucumber only.
How long should I marinate the chicken?
Minimum 3-4 hours, but overnight is ideal for maximum flavor and tenderness.
What’s the best yogurt to use?
Plain, unsweetened yogurt works best. Greek yogurt is excellent for a thicker consistency. Avoid flavored or sweetened varieties.
Can I make this dairy-free?
Yes, substitute coconut yogurt for the dairy yogurt in both the marinade and raita.
Nutritional Benefits
This Tandoori Chicken with Raita isn’t just delicious – it’s genuinely nutritious! The chicken provides lean protein, while the yogurt offers probiotics for gut health. Fresh herbs like mint and cilantro are rich in antioxidants, and the vegetables add fiber and vitamins. This is one of those healthy dinner ideas that doesn’t taste like “diet food” at all.
Ready to Make This Delicious Recipe?
This Tandoori Chicken with Raita proves that healthy chicken recipes don’t have to be boring or complicated. With simple ingredients and easy techniques, you can create a restaurant-quality meal right in your own kitchen. The combination of smoky, spiced chicken and cool, refreshing raita is absolutely addictive. Whether you’re meal prepping for the week or cooking for a special dinner, this recipe delivers every single time.
Don’t forget to marinate your chicken in advance for the best results, and feel free to adjust the spice level to your preference. This is one of those quick and easy dinner recipes that will have everyone asking for seconds!
Ready to get cooking? Try this Tandoori Chicken with Raita tonight and discover your new favorite easy meal!
PrintTandoori Chicken with Raita: The Ultimate Easy & Healthy Dinner Recipe
Tender yogurt-marinated chicken thighs grilled to perfection with aromatic tandoori spices, served with a refreshing mango mint raita. This easy, healthy dinner is ready in just 30 minutes of active cooking time!
- Prep Time: 4 hours 10 minutes
- Cook Time: 10 minutes
- Total Time: 4 hours 20 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Grilling
- Cuisine: Indian
Ingredients
6–8 chicken thighs (boneless, skinless)
3 tablespoons tandoori paste
1 cup natural unsweetened yoghurt (for marinade)
½ large telegraph cucumber, diced
1 mango flesh diced (or ¼ ripe pineapple)
1 small red onion, finely diced
1 large green or red chilli, chopped (optional)
½ cup mint leaves, chopped
½ cup coriander/cilantro, chopped
1 cup natural unsweetened yoghurt (for raita)
1 lime, juiced
Salt and pepper to taste
Oil for drizzling
Instructions
1. In a large bowl, combine chicken, tandoori paste and yoghurt together. Cover and refrigerate for 3-4 hours to marinate.
2. When ready to cook, remove chicken from fridge and bring to room temperature (about 30 minutes).
3. Meanwhile, make the Raita: Dice cucumber and mango/pineapple; finely dice red onion and chilli.
4. Mix cucumber, mango/pineapple, red onion and chilli with mint, coriander, yoghurt and lime juice. Season with salt and pepper to taste.
5. Preheat barbecue or oven grill to high heat.
6. Season chicken well with salt and drizzle with a little oil.
7. Cook chicken for 2-3 minutes on each side until cooked through and internal temperature reaches 165°F.
8. Remove from heat and let rest for 5 minutes.
9. Slice chicken and serve with Raita and naan bread or rice on the side.
Notes
For best results, marinate chicken overnight for maximum flavor.
Chicken thighs stay juicier than breasts but you can substitute.
The raita can be made up to 24 hours in advance.
Adjust chilli amount based on your heat preference.
Leftover chicken stores well for 3 days in the refrigerator.