Indian Tandoori Chicken Salad: A Flavor-Packed Protein Twist
When you’re craving a salad that actually satisfies, the Indian Tandoori Chicken Salad stands out with its bold spices, charred tenderness, and refreshing crunch. This article dives into the inspiration behind this dish, its cultural roots, and how you can easily recreate it at home. We’ll explore how traditional Indian flavors meet modern salad cravings, examine cooking techniques, nutrition, and pairing ideas—plus answer common questions like Is tandoori chicken salad healthy?
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Indian Tandoori Chicken Salad: A Flavor-Packed Protein Twist
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Protein-Packed Salads
- Method: Grilling or Broiling
- Cuisine: Indian
Description
- Indian Tandoori Chicken Salad blends grilled spices, crisp greens & creamy mango dressing for a bold, healthy meal.
Ingredients
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For the Salad:
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2–3 cups chopped romaine hearts
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1 cup baby romaine
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1 cucumber, thinly sliced
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½ pound red radishes, thinly sliced
For the Tandoori Chicken:
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½ pound boneless, skinless chicken breast, cubed
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3 tablespoons plain yogurt
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1 teaspoon dried thyme
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¼ to ½ teaspoon garam masala
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½ teaspoon ground cumin
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½ teaspoon salt
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¼ teaspoon paprika or Indian red chili powder
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1 tablespoon lime juice
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10–12 drops orange food coloring (optional)
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2 tablespoons ginger-garlic paste (grated fresh ginger and garlic)
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2 tablespoons canola oil
For the Mango Yogurt Dressing:
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½ cup mango puree (fresh or thawed from frozen)
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4 tablespoons plain yogurt
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2 tablespoons water
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2 tablespoons lime juice
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Zest of ½ a lime
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Salt and black pepper to taste
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1 tablespoon sugar (optional, based on mango sweetness)
Optional Lime-Curry Cashews:
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1 cup raw, unsalted cashews
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1 tablespoon curry powder
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2 tablespoons lime juice
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1 tablespoon canola oil
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Salt and black pepper to taste
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Instructions
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Prepare Optional Cashews: Preheat oven to 400°F. Toss cashews with lime juice, curry powder, oil, salt, and pepper. Spread on a baking sheet and roast for 10 minutes, stirring once.
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Marinate Chicken: In a medium bowl, mix all marinade ingredients. Add chicken cubes and coat evenly. Cover and refrigerate for at least 1 hour or overnight.
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Cook Chicken: Preheat a grill to high heat. Thread marinated chicken onto skewers. Grill for 10–12 minutes, turning once halfway, until charred and cooked through. For oven broiling, place chicken on a baking rack and broil for 16 minutes, flipping halfway.
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Make the Dressing: Blend mango puree, yogurt, lime juice, lime zest, sugar (if using), and water in a food processor until smooth. Season with salt and pepper to taste.
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Assemble the Salad: In a large bowl, layer romaine, baby romaine, cucumber, and radish slices. Top with grilled chicken and cashews (if using). Serve with mango dressing on the side or drizzled over the top.
Table of Contents
The Story Behind Indian Tandoori Chicken Salad
Childhood Flavors Meet Fresh Inspiration
Growing up, the smell of tandoori chicken grilling over open flames always pulled us to the kitchen before dinner was even announced. It wasn’t just the spicy aroma—it was the ritual. The vibrant red color, the sizzling skewers, and the tangy yogurt marinade told you something delicious was coming. Years later, I decided to bring those same beloved flavors into something light and nourishing: a salad that’s not just an afterthought, but a centerpiece.
This Indian Tandoori Chicken Salad captures the soul of a traditional tandoor recipe while delivering something refreshing and modern. Imagine juicy, spice-kissed chicken over crisp romaine, radish slices with attitude, and creamy mango yogurt dressing. It’s not just healthy—it’s exhilarating.
A Global Recipe Rooted in Tradition
While salads don’t traditionally dominate Indian cuisine, fusion recipes like this one reimagine comfort foods for today’s health-focused tables. Inspired by travels and the desire for quick, nutritious meals, this dish merges Indian grilling with vibrant produce. Like our crowd-favorite Mango Chickpea Kachumber Salad, this one brings global zest to your plate without losing its roots.
Whether you’re meal-prepping or serving guests, this salad is proof that you can pack flavor and nutrition into every bite—and still honor the flavors of home.
Reimagining Salads with Purpose
This recipe evolved not from a cookbook, but from real life—a kitchen where spices fly, salad greens are abundant, and every dish tells a story. It aligns perfectly with my cooking philosophy: keep it global, make it accessible, and always aim for flavor-forward meals. Just like our Thai Beef Salad, this recipe invites you to explore deeper flavors while keeping things light and satisfying.
The Making of Tandoori Chicken for Salad Perfection
Authentic Marinade with Modern Ease
The heart of any great Indian Tandoori Chicken Salad lies in the marinade. What makes this one exceptional is its blend of traditional Indian spices with modern accessibility. The base—plain yogurt—creates a tenderizing effect, allowing the flavors to seep deep into the chicken. Mixed with cumin, garam masala, paprika, and ginger-garlic paste, it’s a bold but balanced profile that transforms ordinary chicken into something extraordinary.
A touch of lime juice adds brightness, and while the orange food coloring is optional, it gives the meat that signature tandoori look. Even if you’re not using a tandoor oven, this marinade ensures the flavors stay true to their roots.
Grilling and Broiling: Simple Yet Impactful Techniques
Tandoori cooking traditionally involves high heat from clay ovens, but this recipe adapts beautifully to home kitchens. Grilling gives the chicken its smoky, charred edges while keeping the inside juicy. If grilling isn’t an option, broiling works just as well. In both methods, cooking at high heat caramelizes the marinade, forming a flavorful crust that contrasts wonderfully with the cool, crisp salad base.
Skewering the chicken keeps it uniform and allows for even cooking—something to keep in mind when aiming for restaurant-quality results at home. Within 10–12 minutes on a grill or 16 minutes under a broiler, you’re ready to assemble a world-class salad.
Perfect Protein in Every Bite
Beyond taste, tandoori chicken brings high-quality protein to the table. Each serving delivers around 22 grams, making this salad ideal for lunch or dinner when you want something satisfying without feeling heavy. The spices not only enhance flavor but may also boost digestion and metabolism—a bonus for wellness-focused eaters.
Building the Salad Bowl with Balance and Texture
Crisp Greens and Fresh Crunch
A well-crafted Indian Tandoori Chicken Salad begins with a strong foundation of greens. This recipe uses a mix of chopped romaine hearts and tender baby romaine to create a base that’s both crunchy and delicate. The romaine holds up well under the warm grilled chicken, providing structure without overpowering the flavor.
Layered over that are thinly sliced cucumbers and vibrant red radishes. The cucumbers add coolness, while the radishes bring a peppery bite that balances the richness of the chicken. Together, these fresh vegetables create a refreshing contrast that wakes up every forkful.
Mango Yogurt Dressing: Sweet, Tangy, Creamy
What sets this salad apart is the mango yogurt dressing—a luscious blend of mango purée, yogurt, lime juice, and zest. It’s tropical, creamy, and just tart enough to complement the spices in the chicken. A touch of sugar enhances sweetness, especially if the mango isn’t peak ripe.
This dressing doesn’t just coat the salad; it elevates it. It fuses the fruitiness of mango with the tang of yogurt, echoing traditional raita but with a fruity spin. It’s also easily adjustable—add more lime for brightness or a pinch of chili powder for heat.
Optional Lime-Curry Cashews: The Crunch Factor
For those who want an extra layer of indulgence and texture, the optional lime-curry cashews are worth the minimal effort. Toasted with lime juice, curry powder, and oil, they add a nutty crunch that ties all the flavors together. They also provide healthy fats and a slight buttery richness, making each bite feel like a complete dish.
This thoughtful layering—greens, protein, crunch, and creamy dressing—turns a simple idea into a fully realized, crave-worthy meal.
Nutrition, Pairings, and Serving Tips
High-Protein, Balanced & Satisfying
One of the strongest reasons to love this Indian Tandoori Chicken Salad is its balanced nutrition profile. With about 310 calories and 22 grams of protein per bowl, it’s a satisfying option for anyone seeking a meal that fuels without weighing you down. Thanks to lean chicken breast, minimal oil, and fresh vegetables, the salad stays light yet deeply flavorful.
It also fits beautifully into high-protein, low-carb, or heart-conscious diets. The spices—like cumin, chili, and ginger—not only add depth but also offer potential health benefits ranging from anti-inflammatory properties to digestion support.
Perfect Pairings for Every Occasion
This salad easily stands on its own, but it pairs just as well with other dishes. Try it alongside a chilled glass of mango lassi or a crisp white wine like Sauvignon Blanc for a refreshing contrast. If you’re planning a bigger spread, serve it with warm naan or pita wedges brushed with garlic butter.
Want to stay within the salad theme? It complements the Mango Chickpea Kachumber Salad beautifully, bringing together sweet, tangy, and spiced notes in one meal. For heartier eaters, add a scoop of Thai Beef Salad to the table for a globally inspired duo.
How to Serve and Store
Serve this salad immediately after assembling to enjoy the full contrast of warm chicken and chilled veggies. If prepping ahead, keep components separate: store chicken, greens, dressing, and cashews in individual containers. This keeps everything fresh and prevents sogginess. When you’re ready to eat, just layer, drizzle, and enjoy.
FAQs
What is tandoori chicken salad?
Tandoori chicken salad is a vibrant, protein-packed dish that combines spiced grilled chicken—marinated in yogurt and Indian spices—with fresh vegetables and a complementary dressing. This fusion recipe transforms a traditional Indian entrée into a healthy, satisfying salad meal, often topped with crunchy elements like nuts or seeds.
How is tandoori chicken eaten?
Tandoori chicken is typically grilled or broiled until it develops a smoky, charred exterior and juicy interior. It’s commonly eaten on its own, served with naan, rice, or salads. In this salad, it’s served warm over crisp romaine and vegetables, paired with a tangy mango yogurt dressing.
Which mode is used for tandoori chicken?
Traditionally, tandoori chicken is cooked in a clay oven called a tandoor. However, at home, it can be easily grilled or broiled at high temperatures to mimic the effect. Both methods help achieve the caramelized exterior and tender texture that define great tandoori flavor.
Is tandoori chicken salad healthy?
Yes, it’s a healthy choice. This salad is rich in lean protein, low in carbs, and full of fresh vegetables and gut-friendly yogurt. It’s high in nutrients but light on calories and saturated fat, making it suitable for various dietary goals.
Conclusion: Elevate Your Salad Game with Indian Flair
If you’re ready to reimagine your salad routine, the Indian Tandoori Chicken Salad is a bold, balanced, and deeply flavorful choice. It honors traditional Indian spices while delivering a fresh, satisfying experience that works for lunch, dinner, or entertaining. Whether you’re a seasoned spice lover or trying Indian flavors for the first time, this dish proves that salads can be just as exciting as any entrée.
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