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High Protein Chicken Tikka Recipe


This creamy, high-protein restaurant style chicken tikka is as easy as it gets. Marinate, grill, and enjoy delicious, spicy chicken pieces at home.


  • 1 lb chicken thighs, boneless skinless
  • 2 tsp ginger, grated or minced finely
  • 6 cloves garlic, grated or minced finely
  • 2 green chilies, minced
  • 2 tbsp milk
  • 4 tbsp nonfat greek yogurt
  • 1/2 tsp ground cardamom
  • ½ tsp ground nutmeg
  • 1 tbsp garam masala
  • 1 tbsp red chili powder (or more to taste)
  • Juice of ½ lemon
  • Small handful kasuri methi
  • 2 tsp salt
  • 1 tbsp melted butter or ghee


  1. To a blender, add everything except the chicken and the butter. Blend into a fine paste.
  2. Add the marinade to the chicken with the butter/ghee and mix well. Let it sit in the fridge covered for at least 3 hours to overnight. If you want to make it days ahead, just freeze and thaw before cooking!
  3. Airfry or bake at 400F for 20 minutes or until completely cooked.