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Zero oil chicken Tandoori in Air Fryer: Ultimate high-protein recipe for healthy eating
News9Live | June 1, 2026 12:39 PM CST

New Delhi: Air fryer recipes have quickly become a favourite among health-conscious home cooks, especially in India where traditional dishes often rely on generous amounts of oil or ghee. One such beloved dish is chicken tandoori — smoky, spicy, and deeply flavourful. However, recreating this iconic appetiser without oil can feel tricky. With the rise of air fryers, it is now possible to enjoy the authentic taste and texture of tandoori chicken while keeping it low in calories and suitable for weight-loss diets.

If you are trying to cut down on oil without compromising on taste, this zero oil chicken tandoori in an air fryer recipe is exactly what you need. It is simple, protein-rich, and perfect for everyday meals or even small gatherings.

Air fryer zero oil chicken tandoori recipe

Ingredients for zero oil chicken tandoori

  • 500 grams chicken (preferably drumsticks or boneless thighs)

  • 1 cup thick curd (hung curd works best)

  • 1 tablespoon ginger-garlic paste

  • 1 teaspoon turmeric powder

  • 1 teaspoon red chilli powder (adjust to taste)

  • 1 teaspoon garam masala

  • 1 teaspoon roasted cumin powder

  • 1 tablespoon lemon juice

  • Salt to taste

  • Optional: kasuri methi for added aroma

Step-by-step air fryer chicken recipe

  • Clean and pat dry the chicken pieces. Make small cuts so the marinade seeps in well.

  • In a bowl, mix curd, spices, ginger-garlic paste, lemon juice, and salt.

  • Coat the chicken thoroughly and marinate for at least 2–4 hours (overnight gives best results).

  • Preheat the air fryer at 180°C for 5 minutes.

  • Place the chicken in the basket without overcrowding.

  • Cook at 180°C for 15 minutes, then flip and cook for another 10–12 minutes.

  • Increase temperature to 200°C for the last 3–5 minutes for a charred finish.

    • The result is tender, smoky chicken without a single drop of oil.

    Tips for perfect zero oil tandoori

    A few small tricks can make a big difference in flavour and texture.

    • Use thick curd to prevent excess moisture.

    • Do not skip marination time; it enhances tenderness.

    • Avoid overcrowding the air fryer basket.

    • Add a pinch of smoked paprika or charcoal smoke for authentic flavour.

    • Serve immediately for best taste and texture.

    Why choose zero oil chicken tandoori

    Zero oil chicken tandoori is ideal for those following a calorie deficit or a high-protein diet. Traditional tandoori recipes often include oil or butter to enhance flavour and prevent dryness, but with the air fryer, you can achieve a similar char and juiciness without added fats.

    • Helps in weight loss and calorie control

    • Retains high protein content for muscle maintenance

    • Reduces unnecessary saturated fats

    • Quick and mess-free cooking method

    Zero oil chicken tandoori in the air fryer is a simple, healthy twist on a classic favourite, offering all the flavour without the extra calories. It is perfect for anyone looking to eat clean without giving up on taste.

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