How to Make Tandoori Inspired Chicken High Protein Meal Prep With Mint Yogurt Sauce

Date: 2026-09-18 21:45:32

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Greek yogurt is one of the best marinades for chicken and this tandoori inspired recipe is the proof. The lactic acid in yogurt breaks down the protein fibers slowly which means the chicken stays incredibly tender and juicy even at high heat. Kashmiri chili powder gives it that signature deep red color and mild heat without overwhelming the other spices. Garam masala, cumin, coriander, and ginger build the warm aromatic depth that makes tandoori chicken one of the most craveable dishes on earth.

The mint yogurt sauce is non-negotiable. Cilantro, fresh mint, jalapeño, and lemon turn a simple yogurt into a cooling bright dipping sauce that balances every bold spice in the marinade. Make extra. You will put it on everything else you cook this week.

TANDOORI CHICKEN
2 lb chicken thighs | ¾ cup plain Greek yogurt | 1 tbsp lemon | 1 tbsp Kashmiri chili powder | 1 tsp paprika | 1½ tsp garlic powder | 1 tsp ground ginger | 1 tsp ground cumin | 1 tsp ground coriander | ½ tsp garam masala | ½ tsp black pepper | 1 tsp kosher salt | 1½ tbsp avocado oil

MINT YOGURT SAUCE
½ cup plain Greek yogurt | ¼ cup cilantro | 2 tbsp mint | 1 tbsp lemon | ½ small jalapeño | ½ tsp ground cumin | Pinch of salt

Marinate chicken in yogurt and spices for at least 2 hours or overnight. Cook in a cast iron skillet or grill at high heat until charred on the outside and cooked through. Blend mint yogurt ingredients until smooth and serve alongside.

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