Air-Fryer Tandoori Chicken with Cucumber-Mint Yoghurt

Looking for a satisfying, flavour-packed dinner that supports your energy and wellness goals? This Air-Fryer Tandoori Chicken is warming and perfect when you want something protein-rich without feeling too heavy.

Paired with a refreshing cucumber-mint yoghurt and crispy cauliflower florets, it’s the kind of meal that feels like comfort food but is actually great for hormone balance, blood sugar control and staying on track with your health goals.

Why This Recipe Works

The tandoori marinade brings warming, anti-inflammatory spices together with full-fat Greek yoghurt for a tender, flavourful finish. The cooling yoghurt dip helps digestion, adds gut-friendly probiotics, and gives the meal a lovely balance. Plus, it's made for busy evenings quick to prep and air-fryer friendly!

This recipe is ideal for women over 40 looking to support hormone health, metabolism and lean muscle with real, whole food.

Ingredients (Serves 2)

For the chicken:

• 2–3 skinless chicken thighs (boneless or bone-in)

• 2 tbsp full-fat Greek yoghurt

• 1 tbsp lemon juice

• 1 tbsp tandoori spice mix
  (or use a mix of paprika, cumin, garlic, turmeric and cayenne)

• 1 tsp olive oil

• Pinch of sea salt

For the cucumber-mint yoghurt:

• ½ cup Greek yoghurt (or coconut yoghurt for dairy-free)

• ¼ cucumber, finely grated

• 1 tbsp fresh mint, chopped

• Squeeze of lemon juice

• Salt and pepper to taste

To serve:

• Roasted cauliflower florets (air-fried or oven-roasted)

• Fresh coriander or rocket leaves

Method

1. Marinate the chicken in yoghurt, lemon, oil and spices for at least 30 minutes (or overnight if possible).

2. Cook the chicken in an air fryer at 180°C (360°F) for 15–18 minutes, flipping halfway through, until golden and cooked through.

3. Mix all the yoghurt dip ingredients together and chill.

4. Roast or air-fry the cauliflower florets until golden and tender.

5. Serve the chicken with the dip, cauliflower, and fresh greens.

Nutritional Information (Per Serving – Approx.)

• Calories: 350

• Protein: 32g

• Carbohydrates: 7g

• Fibre: 3g

• Fat: 20g

Serving Tips

This recipe works beautifully for:

• A cosy, midweek dinner

• A low-carb, protein-focused meal

• Meal prep or batch cooking for the week

It’s vibrant, warming, and keeps you full and energised – with none of the blood sugar dips or post-dinner cravings.

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