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Chilli-and-Yoghurt-Marinated Grilled Chicken

This chilli-and-yoghurt-marinated grilled chicken is a vibrant, spice-forward dish that brings together the heat of dried chillies with the cooling tang of whole-milk yoghurt. By marinating skinless chicken thighs in a blend of ginger, garlic, and aromatic spices like garam masala and smoked paprika, the meat remains incredibly succulent while developing a deep, charred flavour on the grill. It is a wonderful choice for a summer barbecue or a quick midweek dinner when prepared in a griddle pan.

As a diabetes-friendly main course, this recipe focuses on lean protein and high-impact seasonings rather than added sugars or heavy sauces. The use of fenugreek and lime juice adds a sophisticated brightness that complements the smoky notes of the marinade. Serve these tender thighs alongside a fresh green salad or some roasted courgettes for a balanced, low-carb meal that does not compromise on authentic flavour.

Ingredients for Chilli-and-Yoghurt-Marinated Grilled Chicken

  • 7 dried Kashmiri or guajillo chillies, broken into pieces, seeds removed

  • 1 (1 1/2)-inch piece ginger, peeled, coarsely chopped

  • 4 garlic cloves

  • 120ml plain whole-milk yoghurt (not Greek)

  • 45ml fresh lime juice

  • 2 tablespoons mustard oil (optional)

  • 1 tablespoon ground coriander

  • 1 tablespoon smoked paprika

  • 1 1/2 teaspoons dried mango powder (amchoor

  • optional)

  • 1 1/2 teaspoons crushed dried fenugreek leaves

  • 1 1/2 teaspoons garam masala

  • 1 1/2 teaspoons ground cumin

  • 2 tablespoons vegetable oil, plus more for grill

  • 675g skinless, boneless chicken thighs, patted dry

  • Kosher salt

How to make Chilli-and-Yoghurt-Marinated Grilled Chicken

Place chillies in a medium bowl and pour in hot water to cover. Let sit until chillies are very soft, about 30 minutes; drain. Blend chillies, ginger, garlic, yoghurt, coriander stems, lime juice, mustard oil (if using), coriander, paprika, mango powder (if using), fenugreek leaves, garam masala, cumin, and 2 tablespoons vegetable oil in a blender until smooth. Transfer marinade to a large resealable plastic bag. Season chicken generously with salt and add to marinade. Seal bag and turn to coat chicken. Chill at least 2 hours.

Let chicken sit at room temperature 1 hour before grilling.

Prepare a grill for medium heat; oil grate. Remove chicken from marinade, letting excess drip back into bag, and grill, turning every minute or so, until beginning to char in spots, 8–10 minutes total. Transfer to a platter and let rest 5–10 minutes before serving.

Chicken can be marinated 12 hours ahead. Keep chilled.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

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UK recipe editors

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UK recipe editors

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 28 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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