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Zero Oil - Tandoori Chicken Legs (Oven Baked)

This has recently become my go-to high-protein recipe for lazy days—when I want something delicious without standing over the stove. The oven does all the work, and each serving packs just around 300 calories with 40+ grams of protein. It’s incredibly versatile too: pair it with rice and yogurt for a wholesome lunch, toss it over a fresh salad for an effortless dinner, or serve it as-is for snacks (my kids’ absolute favorite!) or game night gatherings. It’s truly a winner recipe and definitely a keeper. Enjoy!

Tandoori Chicken Legs

                             

Juicy, smoky, restaurant-style chicken legs made with no added oil in the marinade — bold flavors, beautiful color, and that perfect char!

Ingredients

• Chicken Leg Quarters – 4

For initial seasoning:

• Crushed sea salt – as needed
• Freshly ground black pepper – as needed

Marinade:

• 1 cup curd (plain yogurt)
• 1 tsp salt (adjust to taste)
• 2 Tbsp Kashmiri red chili powder
• 1 tsp coriander powder
• 2 Tbsp Tandoori Chicken Masala or Chicken Tikka Masala (Shaan brand)

Method

1️⃣ Prep the chicken

Wash the chicken legs and pat them completely dry.

Season with crushed sea salt and black pepper. Set aside.

2️⃣ Prepare the marinade

In a large bowl, combine yogurt and all the listed spices. Whisk well until smooth and lump-free.

3️⃣ Marinate

Apply the marinade generously and evenly over all the chicken legs, coating them thoroughly inside the slits as well.

4️⃣ Arrange & Bake

Line a baking pan with aluminum foil and lightly spray with cooking spray (like PAM).

Arrange the chicken legs without touching each other.

Bake at 400°F for 50 minutes, flipping halfway through for even cooking.

5️⃣ Char for that restaurant finish

After 50 minutes, switch the oven to High Broil for 2 minutes to get a beautiful char.

⚠️ Keep a close eye during broiling — it can burn quickly.

Once done, remove immediately.

🌿 Serve With

• Lime wedges
• Sliced onions
• Fresh cilantro

Pair with:

• Salads for a light dinner
• Rice and raita for a hearty lunch

✨ Tips & Notes

• Kashmiri Red Chili Powder is a must! It gives that vibrant tandoori color without making the dish overly spicy.
• Broil mode is key for that smoky, slightly charred restaurant-style finish — but watch carefully.
• For deeper flavor, marinate for at least 4 hours, or overnight if possible.

Will be back with another easy recipe!