Tandoori Chicken Salad: 10 Important Healthy Nutrition

Tandoori Chicken Salad is a delicious, colorful, healthy lunch or light dinner that the whole family will love. It’s great for picnics or potlucks and perfect for those looking for something low in carbohydrates. This may be your new favorite chicken salad recipe!

What Is Tandoori Chicken Salad?

Tandoori Chicken Salad is a cold chicken dish tossed with various vegetables, spices, and seasonings and then grilled or roasted in a tandoor (a cylindrical clay oven). It’s served as a salad or on bread.

Tandoori Chicken Salad
Tandoori Chicken Salad

How To Make Tandoori Chicken Salad?

Ingredients For Chicken Salad

  • 1/2 cup plain Greek yogurt
  • 3 green onions, sliced
  • 2 tsp minced fresh ginger
  • 1 tsp garam masala (or curry powder)
  • salt and pepper, to taste


Step 1. In a small bowl, mix yogurt and mayonnaise until well blended. (If you prefer a more lemon flavor, add in the juice of 1/2 lemon instead of the lime juice.

Step 2. Combine chicken with the yogurt mixture, onion, ginger, and spices in a large bowl. Season with salt and pepper to taste.

Step 3. Let marinate for at least 30 minutes in the refrigerator before serving. Delicious served cold as a salad or warm as a sandwich roll-up or mixed with rice or quinoa for dinner!

Nutrition Facts of Tandoori Chicken Salad

Calories 275
Fat 12 g
Saturated fat 1.8 g
Cholesterol 75 mg
Sodium 135 mg
Carbohydrates 7 g
Fiber 0.3 g
Protein 23 g

10 Important Healthy Nutrition of Tandoori Chicken Salad

1. Protein

Chicken breast is one of the best protein sources, containing about 27-30 grams in a 4 oz. Serving. Protein is important because it helps maintain your muscles, especially your arms, legs, and back. It also provides you with energy and aids in weight loss.

2. Vitamin B

A source of vitamins B12 and folate, which helps keep the nervous system running smoothly, helps the body build protein and release energy more efficiently.

3. Zinc

Zinc is essential for many biological processes in the body, including growth and reproduction, immune function, and cell signaling.

4. Iron

Iron is vital for a healthy immune response, proper enzyme activity and production of DNA, and blood clotting factors needed to prevent bleeding episodes.

5. Folate

Folate, also known as folic acid, plays an important role in the production of DNA and is necessary for the proper growth and development of new tissue.

6. Iodine

Iodine is essential for normal thyroid function, which helps the body make hormones and regulate metabolism.

7. Magnesium

Magnesium helps with nerve conduction and muscle function. It regulates several other processes within the body, such as energy production, heart rate and blood pressure, and a healthy metabolism.

8. Phosphorus

Phosphorus is an important mineral in a healthy diet, especially for children and teenagers. It is necessary for cell growth and strong bones and teeth formation.

9. Potassium

Potassium is an important component of cell and body fluids that helps regulate your nervous system and maintain healthy blood pressure.

10. Vitamin A

Vitamin A is important for vision, healthy skin, and a strong immune system. It also helps keep your bones and teeth healthy by aiding in the formation of collagen, a protein found in connective tissue.

Is Tandoori Chicken Salad Actually Indian?

The word tandoori comes from the Hindi word tandoor, meaning “oven.” It is named after the clay ovens found in many Indian households. Tandoori chicken was originally prepared by North Indian cooks in the home and later by restaurant chefs.

Tandoor ovens are similar to grills, only smaller and with a slightly different shape. They can be made of clay or wood, but most are metal.

What Do I Serve With Tandoori Chicken Salad?

An excellent accompaniment to tandoori chicken is a mild, creamy yogurt. It’s a perfect way to cool the heat of the spice sauce, making it a great dip for bread or vegetables.

You can also serve tandoori chicken as an Indian burger with egg salad, lettuce, and tomato on pita bread or soft whole wheat bun.

You can easily make tandoori chicken salad at home by mixing shredded chicken with chopped bell peppers and onions tossed with yogurt mayo, seasoning, and lemon juice.

Is Indian Tandoori Chicken Salad Healthy?

Chicken is an excellent source of protein, iron, and zinc. Chicken also contains thiamine, B6, riboflavin, calcium, and selenium, important nutrients for good health.

Tandoori chicken is also very low in fat (only 2 grams). It’s a good way to get iron and B12 in your diet.

Have Any Side Effects To Eat Tandoori Chicken Salad?

Tandoori chicken is generally a safe dish. Some people are allergic to pepper, so they must avoid this food.

It can cause gastric problems if you eat too much of this food. You should avoid eating it after a meal because it helps in proper digestion and prevents gas formation in the stomach, which can cause gastric problems.

Is Tandoori Chicken Salad Spicy?

Tandoori chicken is a mildly flavored dish. However, the marinade for tandoori chicken may include ginger, garlic, and other warm spices such as black pepper. The overall flavor depends on the recipe used.


Tandoori Chicken Salad is a healthy and delicious recipe that’s easy to make at home. It has no cholesterol, calories, or fat and is a great way to use some leftover chicken.

Tandoori Chicken Salad can be made using chicken breast, but the recipe’s yogurt makes it taste authentic. Greek yogurt is low in calories and fat and has important nutrients such as calcium and B vitamins that are not found in nonfat yogurts.

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