If you’re craving something warm, spicy, and satisfying—but need to keep it both gluten-free and dairy-free—this Tandoori Chicken is exactly what your meal rotation needs.

Made with a creamy unsweetened coconut yogurt marinade, warming anti-inflammatory spices like turmeric and ginger, and juicy bone-in chicken thighs, this dish is packed with bold flavor and nourishing ingredients. Perfect for summer grilling or year-round roasting, this version skips the dairy without compromising on richness and depth.
✨ Why I Love This Recipe
As someone who’s committed to clean, nutrient-dense meals that work with my gut—not against it—this Tandoori Chicken checks all the boxes:
- Naturally gluten-free & dairy-free
- Rich in anti-inflammatory spices
- Gut-friendly and hormone-supportive
- Easy to meal prep or double for a crowd
- Versatile: bake, grill, or air fry
🛒 Ingredients
- 2 lbs bone-in chicken thighs (skin on or off, your choice)
- 1¼ cups unsweetened coconut yogurt
- ¼ cup fresh lemon juice
- 3 tbsp extra virgin olive oil
- 6 garlic cloves, minced
- 1 tbsp ground ginger
- 2 tsp ground cumin
- 1 tbsp ground fennel
- 2 tsp smoked paprika
- 1 tbsp ground turmeric
- ½ tsp cayenne pepper (adjust to heat preference)
- 2 tsp sea salt
- ¼ tsp white pepper
🍋 How to Make It
1. Make the Marinade
In a large bowl, combine the coconut yogurt, lemon juice, olive oil, garlic, and all of the spices. Whisk well until smooth.

2. Marinate the Chicken
Add chicken thighs to the bowl and coat thoroughly with the marinade. Cover and refrigerate for at least 4 hours, but ideally overnight to let the flavors soak in.
3. Cook Your Way
- Oven method (my go-to): Preheat oven to 425°F (220°C). Line a baking sheet with parchment. Arrange the marinated chicken in a single layer and bake for 35–40 minutes, or until the skin is crisp and the meat is cooked through.
- Grill: Preheat to medium-high and grill for 6–8 minutes per side. The photo shows my bone in chicken thighs cooked on our Blackstone grill.
- Air fryer: Cook at 375°F for 20–22 minutes, flipping halfway.
4. Finish and Serve
Sprinkle with chopped fresh cilantro if desired and serve with lime wedges. Pairs beautifully with cauliflower rice, white or brown rice, grilled veggies, or a crisp cucumber salad.
🧠 Nutrition Note
This recipe is packed with powerful spices that support digestion, reduce inflammation, and help regulate blood sugar. Turmeric and ginger in particular are two of my favorite go-to’s for overall wellness and hormone balance.
Don’t forget to tag me on Instagram if you make this—I love seeing how you recreate Sam Eats Her Nutrients recipes in your own kitchen! 📸 Let’s Connect!
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📌 Save It for Later:
“Bold & Gut-Friendly: Gluten-Free, Dairy-Free Tandoori Chicken”
A perfect meal prep star or crowd-pleaser—pin it, share it, make it again and again.





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