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Copyright © 2025 Foodies Only
6 Min
23/01/2026
Indian chicken recipes often involve a lot of frying, whether it's tikkas or kebabs. But consuming a lot of oil is not a healthier option. This article focuses on how to create chicken recipes that are not fried and still taste flavorful and satisfying. With the proper techniques, spices, and a few simple swaps, you can create delicious chicken recipes at home. Dive deeper to know more.
In India, chicken is probably the most widely consumed protein. Most of the recipes, such as tikkas and kebabs, involve deep frying, which is not a healthy option. The fats and calories from oils are linked to obesity, cardiovascular issues and poor digestion when consumed in large amounts. Instead of frying, grilling, baking, steaming, or poaching are some healthier alternatives, as these methods retain the flavour without adding unnecessary oil. A 100-gram serving of fried chicken can absorb up to 12–15 grams of extra fat, whereas the same portion, grilled or baked, may contain less than 3 grams of added oil.
Moreover, when chicken is cooked with yoghurt-based marinades, spices, and slow heat, it becomes tender, has more aroma, and is naturally delicious. In fact, research has shown that Indian spice blends, such as turmeric, ginger, garlic, and cumin, not only enhance flavour but also offer anti-inflammatory and digestive benefits. This article explores recipes that not only reduce your oil consumption but also offer new and healthier ways to enjoy chicken without worrying about potential health issues.
Grilling is one of the easiest no-fry methods, yielding a dish that tastes similar to tandoori-style chicken. Using a gas grill, oven, or even a stovetop grill pan, chicken marinated in yoghurt, lemon, and spices cooks well while retaining its juices. Popular grilled chicken choices include tandoori chicken, which is made in clay ovens, but tastes similar to the one made in a home oven. Another one is Hariyali Chicken Tikka, which is marinated with coriander, mint, and green chilli. Seekh Kebabs, where skewered minced chicken is baked or grilled, and not fried. Grilled chicken pairs beautifully with green chutney or salads, resulting in a perfect dinner that is both light and flavourful.
Baking does not require a lot of oil, is also fuss-free, and yields a nice golden finish. To make this version, you can seal the chicken in foil packets or bake it uncovered in a spiced marinade. The baked dishes taste delicious and are convenient and easy to make. Some of them are baked butter chicken, which is a healthier twist to he beloved butter chicken. In this version, you can bake the marinated chicken with the gravy, rather than frying the chicken pieces. Another option is achari baked chicken, where the chicken is baked with spices commonly used in achar, such as mustard seeds, fennel, and fenugreek, among others. You can also make a spicy version by marinating the chicken with red chilli powder, yoghurt, and lime, and roasting it until it becomes tender. Baking also works for meal prep; you can cook a large batch and refrigerate it for quick reheating during the week.
Steaming chicken is not a typical practice in Indian chicken recipes, but several regions follow this method and create a healthier chicken version. For example, Kerala’s Kozhi Nirachathu (steamed chicken with spices) and North-East India’s poached chicken curries rely on slow steaming or simmering with herbs. These methods enhance natural chicken flavours while avoiding excess oil. Steamed chicken can be served with coconut chutney, while poached chicken can be shredded into salads or tossed into light curries. The best part about this method is that it retains more moisture and is ideal for children and elderly individuals who do not require a lot of effort to chew.
One reason people prefer frying chicken is to achieve the deep flavour and texture. However, did you know that some spices and marinades can also reach the same effect without frying? Dry roasting spices like cumin, coriander, and peppercorns before blending creates a deep, smoky flavour that enhances the chicken's flavour. Marinating in yoghurt softens chicken and forms a natural coating when it is grilled or baked, adding more depth to it. Adding lemon juice or vinegar helps balance richness and reduces the need for excessive oil. A teaspoon of oil brushed over chicken before cooking often serves as a substitute for frying, without the extra calories.
There are some cooking tips and tricks that you have to follow to make the chicken juicy without excess oil. Low-oil methods can dry out chicken if cooked too long. Keep an eye on the timing and avoid overcooking. Use skinless cuts, as they cook faster and absorb marinades better. After grilling or baking, let the chicken rest for 5 minutes to allow the juices to redistribute. Baking chicken in foil with spices locks in steam and tenderness, so it's best to avoid baking it uncovered.
Chicken can undoubtedly be made without frying and consuming the extra oil. This certainly does not mean you have to compromise on the flavour. Baking, grilling, steaming and poaching keep the Indian taste alive with the help of spices and herbs. By using the above tips, tricks and recipes, you can certainly cook healthier and delicious Indian chicken recipes at home.
