These tandoori chicken skewers are juicy, smoky, and full of warm spices. The chicken marinates in Greek yogurt, olive oil, and a simple spice mix, then bakes in the oven until golden. They are low carb, high in protein, and ready in about 40 minutes.
Why This Recipe Is Good for You 🥑
These tandoori chicken skewers are made with simple, real ingredients that work hard for your body. Chicken breast is a lean protein that helps keep you full and supports your muscles. With only 2g of net carbs per skewer, this recipe fits right into a low-carb way of eating.
The spice mix is where the inflammation-fighting power comes in. Turmeric contains curcumin, a compound studied for its anti-inflammatory benefits, and the black pepper in the marinade helps your body absorb it better. Cayenne pepper adds capsaicin, and smoked paprika and garlic add flavor and antioxidants.
Greek yogurt keeps the chicken tender while adding extra protein and calcium. Olive oil brings heart-friendly monounsaturated fats, and tomato paste adds lycopene, an antioxidant that gives the marinade its pretty red color.
Why You’ll Love This Recipe 🍓
Juicy, tender chicken every time
Only 2g net carbs per skewer
21g of protein per skewer
Made with simple pantry spices
Baked in the oven, no grill needed
Great for meal prep
Perfect with creamy tzatziki
What You Will Need
10 wooden skewers
Large mixing bowl
Baking sheet
Parchment paper
Cutting board and sharp knife
Ingredients
5 boneless skinless chicken breasts, cut into 1.5″ cubes
1/3 cup plain Greek yogurt
1/4 cup olive oil
2 tbsp tomato paste
2 tsp smoked paprika
1 tsp garam masala
1 1/2 tsp garlic powder
1 tsp salt
1/2 tsp black pepper
1/2 tsp cayenne pepper
1/2 tsp onion powder
1/2 tsp turmeric
Step-by-Step Directions
Step 1: Soak the wooden skewers in water for about 20 minutes. This keeps them from burning in the oven. Step 2: Preheat your oven to 415°F. Step 3: Cut the chicken breasts into cubes about 1.5″ x 1.5″. Try to keep them the same size so they cook evenly. (Photo: cubed chicken on the cutting board) Step 4: In a large bowl, mix the Greek yogurt, olive oil, tomato paste, and all the spices. Add the chicken and toss until every piece is coated. (Photo: chicken in the marinade) Step 5: Line a baking sheet with parchment paper. Step 6: Thread the chicken cubes onto the soaked skewers. Leave a little space between the pieces so the heat can reach all sides. (Photo: skewers lined up on the tray)
Step 7: Bake for 18 to 20 minutes, flipping the skewers halfway through. Step 8: For extra golden color, broil for 2 to 3 minutes at the end. Stay close to the oven and watch them, because they can burn fast. Step 9: Serve warm with tzatziki sauce.
Tips for the Best
Cut the chicken into even pieces so every cube cooks at the same speed.
Marinate for 30 minutes up to overnight if you have time. The flavor gets deeper.
Do not skip soaking the skewers, or the ends can burn.
Check that the chicken reaches 165°F inside. Pull it out right away so it stays juicy.
Broil only at the very end, and never walk away from the oven.
Can I make these ahead of time? Yes. You can marinate the chicken up to overnight in the fridge, or bake the skewers and keep them in the fridge for up to 4 days. Reheat in the oven or air fryer.
Can I freeze tandoori chicken skewers? Yes. Let them cool, then freeze them in a sealed container for up to 3 months. Thaw in the fridge overnight and reheat until warm.
Can I use chicken thighs instead? Yes. Boneless skinless thighs work great and stay extra juicy. Bake until they reach 165°F inside.
Can I make these in the air fryer? Yes. Air fry at 400°F for about 10 to 12 minutes, flipping halfway, until the chicken reaches 165°F.
Can I make it dairy free? Swap the Greek yogurt for a plain unsweetened dairy-free yogurt.
Did you make this recipe?
Tell me, how did it go? Share your thoughts and please rate it so more people can make it!
Juicy, spice-marinated chicken skewers baked until golden. Low carb, high protein, and made with simple pantry spices.
Author: Gaby Gonzalez
Course: Main Course
Cuisine: Indian-Inspired
Keyword: baked chicken skewers, high protein dinner, low carb dinner, tandoori chicken skewers
Prep Time 20 minutesminutes
Cook Time 20 minutesminutes
Total Time 40 minutesminutes
Servings 10
Equipment
10 wooden skewers
large mixing bowl
baking sheet
Parchment paper
cutting board
knife
Ingredients
5boneless skinless chicken breastscut into 1.5" cubes aprox
⅓cupplain Greek yogurt
¼cupolive oil
2tbsptomato paste
2tspsmoked paprika
1tspgaram masala
1 ½tspgarlic powder
1tspsalt
½tspblack pepper
½tspcayenne pepper
½tsponion powder
½tspturmeric
10wooden skewers
Directions
Soak the wooden skewers in water for about 20 minutes to keep them from burning.
Preheat the oven to 415°F.
Cut the chicken breasts into 1.5″ cubes.
In a large bowl, mix the Greek yogurt, olive oil, tomato paste, and all the spices. Add the chicken and toss until fully coated.
Marinate for 30 minutes up to overnight for deeper flavor.
Line a baking sheet with parchment paper.
Thread the chicken cubes onto the soaked skewers.
Bake for 18 to 20 minutes, flipping halfway through. Chicken is done when it reaches 165°F inside.
Serve warm with tzatziki or your favorite sauce and enjoy!
For extra golden color, broil for 2 to 3 minutes at the end. Watch closely so they do not burn.
Nutrition
Macros per serving (10 skewers):167 cal | 21g protein | 8g fat | 1g fiber | 2g net carbsNutrition information is estimated and provided as a courtesy. It may vary based on ingredients and brands used. Always consult a nutrition professional for specific dietary needs.
