Light Tandoori Chicken Tikka

This light chicken tikka recipe is from my cookbook TheCurry Guy Light. Don’t let that scare you! Even if this is light version of chicken tikka, you can still expect amazing flavour. In fact, I really don’t think you will taste any difference to the full fat version!

If you’ve been following my journey through curry house favourites over the years, you’ll know I’m obsessed with tandoori cooking. The smoky char, the juicy meat, the vibrant colour — it’s unbeatable. Today, I’m going to show you how to make a lighter, healthier version  of chicken tikka at home using your tandoor oven. You can also cook this chicken in your oven or on a barbecue grill.

About this light chicken tikka recipe

This isn’t your standard greasy, cream-heavy chicken tikka. With this light chicken tikka recipe, we’re stripping it back — no oil-laden marinades or full-fat yoghurts…  just lean chicken, bold spices, and proper tandoor cooking.

Today, I made this in my Doori Tandoor Oven. It's portable and does an amazing job. I highly recommend it if you are in the market for a tandoor oven. Just so you know, I like the Doori so much I have started working with them!

If you don’t have a tandoor oven, no worries. I’ll also share how to cook this in a home oven or BBQ. But if you do have a tandoor, now’s the time to fire it up and make the most of it.

What Makes This Chicken Tikka “Light”?

Traditional restaurant chicken tikka can be pretty rich — thanks to thick marinades loaded with oil, yoghurt, and sometimes even butter or ghee. Delicious, but not exactly light.

Here’s what we’re doing differently:

• Skinless chicken breast or thigh – lean protein, no fat added.
• Low-fat yoghurt – gives us creaminess without heaviness.
• No added oil or ghee – we let the heat and spices do the work.
• Tandoor-cooked – high-heat cooking seals in juices and gives an authentic smoky char with zero extra fat.

It’s still packed with aromatic spices and bright flavours, but it’s healthier and just as satisfying.

My Tips for Chicken Tikka Perfection

• Marinate longer if you can. Overnight really lets the spices soak in.
• Use thigh meat if you want even juicier results – still lean, but with more natural moisture.
• Skip food colouring – Kashmiri chilli and paprika give natural colour. I used it in this recipe but food colouring has no flavour. You will still get an amazing, more natural colouring by adding more chilli powder and/or paprika.
• Rest before serving – juices redistribute, so it stays moist.

Ingredients

There are quite a few ingredients in this recipe for optimum flavour. Get them all ready and laid out before starting. The food colouring is optional.

• Chicken breasts, cut into bite- sized pieces
• Juice of 2 lemons
• Garlic and ginger paste
• Flaky sea salt
• Red food colouring powder (optional)
• FOR THE MARINADE
• Fat-free Greek yoghurt
• Ground cumin
• Ground coriander
• Tandoori masala
• Amchoor (dried mango powder)
• Turmeric powder
• Kashmiri chilli powder
• Green chilli paste or 2 green chillies, finely chopped
• coriander (cilantro) leaves,
• Salt, to taste

See recipe card for quantities.

Step by step photos

Making light chicken tikka or any chicken tikka is very easy. Check out my step by step photos below and see just how easy it is!

1. Step 1: Place the chicken pieces in a bowl and add the salt, lemon juice, garlic and ginger paste and the food colouring, if using.

2. Step 2: Mix it all up well so that the chicken is completely coated with this marinade. Let it sit for about 10 to 20 minutes while you prepare the second marinade.

Variations

There are many ways you can use change this recipe to taste. Here are a few:

• Spicy - I kept my recipe rather mild. You can always spice it up by adding different chillies and using more chilli powder.
• Natural - Leave the food colouring out. It does look good on but adds no flavour and really isn't necessary. Food colouring is for presentation only.
• Full Fat - If light chicken tikka doesn't appeal to you, go ahead and add full fat yoghurt, a little cream and ghee to the marinade.

Equipment

For the tandoor: If you have a tandoor and intend to use it, you will need long metal skewers. These are usually supplied with the tandoor. Metal skewers are great because they heat up and cook the chicken from the inside while the rotating heat in the tandoor cooks from the outside. This means a faster cook and juicier meat.

For the stovetop or oven: You will need a good heavy pan or a roasting tray. No need for skewers when using these methods.

For the barbecue: Although you can get away with wooden skewers, I still recommend using short metal skewers. They won't burn like wood does and also help cook the meat from inside out as they heat up over the fire.

Storage

You can store your light chicken tikka in an airtight container in the fridge for up to 4 days. It also freezes well for up to 6 months. If freezing, be sure to label and date the airtight containers or freezer bags you freeze the chicken in.

If serving the light chicken tikka on it's own, you can heat it up in a medium hot oven or air fryer until heated through. You can also use the chicken tikka in curries. To do this, defrost, if frozen and add it to the simmering sauce.

Final Thoughts

This light chicken tikka recipe proves that you don’t need loads of oil, cream, or butter to create a full-flavoured Indian dish. All you need are bold spices, a good marinade, and a proper hot oven — and in this case, a tandoor for that authentic finish.

If you’re trying to eat a bit cleaner without giving up your curry cravings, this is the one to make. It’s lean, it’s smoky, and it’s absolutely packed with flavour.

So dust off that tandoor or barbecue, give this recipe a go, and enjoy that takeaway-style hit at home — minus the heaviness.

Related

Try this light chicken tikka in any of these curry house style curries even if the protein is different. You can stir chicken tikka into any curry house style curry.

Want to try other chicken tikka recipes?

I have lots of them for you. The same low fat ingredients used in this light chicken tikka can be substituted in these recipes too.