Chicken Tikka

Craving that rich, smoky flavour of traditional chicken tikka without compromising your health goals? Look no further! Our oven-baked Chicken Tikka recipe is the perfect fusion of flavour and fitness. With lean meat, bold spices, and zero deep frying, this is your ultimate healthy chicken meal—ideal for family dinners, meal prepping, or a guilt-free Friday night feast in the UK.

In this blog, we’ll explore the ingredients, quantities, detailed cooking process, nutritional benefits, and why this healthy chicken recipe is a hit among UK foodies aiming to eat smart without sacrificing taste.

Ingredients & Quantity

Here’s what you’ll need for 4 servings:

Chicken tikka pieces – 4 (bone-in or boneless, as per preference)
Oil – As needed (for shallow frying or brushing)
Fresh coriander leaves – 1 bunch (roughly chopped)
Green chillies – 6 (adjust based on heat preference)
Lemon juice – ½ cup
Yogurt (plain, low-fat) – ½ cup
Black pepper (ground) – 1 tsp
Salt – ½ tsp
Roasted cumin powder – 1 tsp
Garam masala – ½ tsp
Carom seeds (ajwain) – 1 tsp
Ginger garlic paste – 1 tbsp

Step-by-Step Culinary Process

Step 1: Prep the Chicken

Take the chicken tikka pieces and make deep cuts across each piece. This allows the marinade to seep into the meat, ensuring every bite is bursting with flavour.

In a skillet, heat a few tablespoons of oil. Lightly fry the chicken pieces for 2 minutes on high heat—just enough to seal the juices.

Step 2: Prepare the Marinade

In a large mixing bowl, combine:

Chopped coriander
Finely chopped green chillies
Lemon juice
Yogurt
Spices: black pepper, salt, roasted cumin, garam masala, carom seeds
Ginger garlic paste

Mix thoroughly until the marinade is smooth and fragrant.

Step 3: Marinate and Rest

Add the slightly fried chicken pieces into the bowl. Ensure each piece is generously coated with the marinade. Cover the bowl and refrigerate for at least 1 hour (or overnight for deeper flavour).

Step 4: Bake to Perfection

Preheat your oven to 180°C (350°F). Place the marinated chicken pieces on a foil-lined baking tray.

Bake for 30 minutes, turning the pieces halfway through for even browning.

For extra char, grill the pieces for an additional 3–5 minutes at the end. The result? Succulent chicken with crispy edges and bold tikka flavour.

Step 5: Serve with Simplicity

Serve hot with steamed white rice, lemon wedges, and a side of mint raita or grilled vegetables.

Nutritional Counts (Per Serving)

Calories: 285 kcal
Protein: 32g
Carbohydrates: 5g
Fat: 15g
Saturated Fat: 3g
Sugar: 2g
Fibre: 1g
Sodium: 520mg

This healthy chicken meal is rich in protein and low in carbs, making it suitable for keto-friendly, high-protein, or balanced diets popular across the UK.

Why This Chicken Tikka Is a Top Healthy Chicken Choice in the UK

1. High Protein, Low Guilt

Chicken is naturally lean and high in protein. Baking it instead of frying cuts excess oil and calories—perfect for a post-gym dinner or family meal prep.

2. Gut-Friendly Spices

Carom seeds, ginger, garlic, and cumin not only flavour the dish but also aid digestion—a huge plus if you’re transitioning to clean eating.

3. Yogurt-Based Marinade

The use of yogurt tenderises the chicken naturally and adds gut-loving probiotics. It’s also lower in fat compared to cream or butter-based marinades.

4. No Artificial Ingredients

Unlike ready-made tikka sauces that contain hidden sugars and preservatives, this recipe is 100% homemade and wholesome.

Cultural Note: The Heart of Indian-Pakistani Cuisine

Chicken Tikka originated in the Indian subcontinent, particularly popular in Punjab and later adopted widely across Pakistan. The UK’s love affair with chicken tikka is no secret—with the chicken tikka masala being dubbed a “true British national dish.”

This version brings that heritage into modern UK kitchens—authentic yet adapted for the health-conscious.

Serving Ideas

Wrap it in wholemeal flatbreads for a healthy chicken wrap
Serve over quinoa or brown rice for added fibre
Pair with a cucumber-mint yoghurt dip
Add leftovers to a salad for a protein-packed lunch

Final Thoughts

There’s no need to compromise on taste when you’re pursuing a healthy lifestyle. This healthy chicken tikka recipe proves that wholesome food can also be flavourful and deeply satisfying.

With easy-to-find ingredients, minimal prep, and authentic taste, this oven-baked chicken tikka is a dish you’ll turn to again and again. Whether you’re meal-prepping or cooking for a Friday night feast, it’s a clean, comforting option that fits perfectly into your UK healthy living goals.