Last updated on April 13th, 2024

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Turmeric Chicken Thighs (easy and healthy)

Summertime calls for quick barbecue fare, so I often serve my family and friends this turmeric-infused chicken dinner. With just a handful of key ingredients, notably turmeric, you can’t go wrong with this simple Indian recipe.

Chicken thighs are always on sale where I live, and since I make this turmeric chicken often during the summer, I buy extra thighs, double the recipe, and freeze half of the marinated chicken pieces to conveniently thaw and grill them whenever I need to make a quick dinner.

…vibrant turmeric marinade

Mixing yogurt with turmeric powder, ginger, and garlic to marinate the chicken overnight is a breeze, even though handling quick-staining turmeric can be scary (and messy). Yet, if you are short on time, the vibrant turmeric marinade will seep into the cut slashes in the thighs as soon as it hits the flesh. Indeed, you can cook these chicken thighs within an hour or so, and they’ll turn out delicious in a flash.

Equally, grilling the thighs ladened with turmeric marinade on the barbecue the next day is a time-saver, given the mucky part is already over and done with. You’ll be delighted to have wonderfully golden, flavourful, moist turmeric chicken thighs ready on the table in 30 minutes. It is a win-win!

Why you will Love Turmeric Chicken Thighs

Low Carb & Keto:

• Chicken thighs are low-carb and keto, which makes this recipe super easy to incorporate into a carb-conscious lifestyle. I often serve it with cauliflower rice for a satisfying meal.

Golden & Healthy:

• Turmeric gives this whole dish a big boost of nutrients and antioxidants. In addition, turmeric, as the main star of this recipe, colours the chicken giving it a golden coating once it’s cooked. 

Moist and Tender:

• These chicken thighs will cook up moist and tender due to the yogurt ingredient in the marinade. The longer they marinate, the more delicious they’ll taste!

Protein-rich:

• Using dark chicken meat for this recipe provides an excellent source of protein and many essential nutrients required for a healthy immune system.

Flavourful:

• The peppery, citrusy flavour from the turmeric paired with the bold classic flavours of savoury ginger and garlic results in delicious meaty chicken thighs that stand out amongst typical barbecue fare.

Crowd-pleaser:

• Golden chicken thighs are the perfect crowd-pleaser and fast to grill on the barbecue for backyard gatherings, picnics, and camping. Everyone will want to take home leftovers!

Grill, Bake or Pan-fry:

• Since chicken thighs are an affordable cut of meat, you can make this recipe frequently during the summer. On the other hand, you can cook them in winter since they’re easy to bake in the oven or pan-fry in no time.

Carbs and Servings in Turmeric Chicken Thighs

1	1.6g	0.3g	1.3g
thigh	carbs	fibre	net carbs

This recipe yields four servings with two chicken thighs per person. However, you can double or triple the recipe for a bigger crowd.

For that reason, there are not many carbs in the recipe since the marinade ingredients are low in carbs, and it’s just enough to coat each piece without leaving a pool of marinade at the bottom of the bowl.

Each chicken piece is 1.6g of carbs, and all the ingredients are low in fibre, which allows you to add high-fibre foods such as leafy greens, green beans, asparagus and cauliflower rice.

Equipment Suggestions for Easy Prep and Cleanup

• Mixing bowls with airtight lids makes great containers for easy preparation and storing the marinated thighs in the fridge.
• Disposable cooking gloves prevent your hands from staining when cooking with turmeric powder.
• Ziploc food storage bags are great for keeping meats marinated since they are durable and freezer-safe.
• Reusable Grill Mats are perfect for sticky and messy marinated meats and are great to use over the barbecue.
• Using good quality tongs like these Barbecue Turners, avoid burning your fingers on the hot grill and grips the meat for easy flipping.
• Elastic Food Storage Covers are convenient for covering grilled chicken when cooking outdoors.

Ingredients to make Turmeric Chicken Thighs

• Chicken thighs – bone-in and skinless. Leaving the skin on is optional, but I prefer to remove the skin or trim it.
• Greek yogurt – or any thick yogurt. Use full-fat Sour Cream instead if you don’t have Greek yogurt.
• Turmeric powder – look for turmeric in the spice aisle at most grocery stores.
• Ginger – use freshly grated ginger.
• Garlic – finely chopped or crushed.
• Salt – to taste as desired, although a little goes a long way.
• Pepper – ground.
• Cilantro – aka fresh coriander. Finely chopped.
• Lemon Wedges – to garnish and sprinkle over the grilled thighs.

How to Make Turmeric Chicken Thighs

Make the marinade

1) Combine the yogurt, turmeric, salt and pepper in a medium-sized bowl. Add the ginger and garlic, then add the chopped cilantro. Whisk it up together to form a thick, smooth paste. Set it aside to let the flavours infuse while you prepare the chicken thighs.

Marinate the chicken and refrigerate

2) Remove the skin of the chicken thighs or trim the fat if you prefer to keep some of the skin. Make two slashes in each chicken piece, then add them to a large bowl.

3) Using a large spoon or wearing gloves, add the marinade to the chicken and mix it between the slashes to cover each piece until they are smothered in all the marinade.

4) Cover the bowl with plastic wrap and refrigerate for at least 1 hour or overnight.

Grill the chicken

5) Set the grill at 400°F, grease the plates with oil, or place a grilling mat on top for easy cleanup.

6) Place the chicken thighs, slashed side down, onto the hot grills or mat and cook them for about 5-6 minutes on each side or until they are golden in colour and have reached an internal temperature of 165 degrees Fahrenheit.

Garnish and serve

7) Remove the thighs onto a warm platter to rest for about 5 minutes. Then, squeeze some lemon juice over the thighs, garnish with chopped cilantro, and serve with your favourite sides.

What do Turmeric Chicken Thighs Taste like?

• Besides their vibrant golden colour, turmeric chicken thighs taste rustic, with a citrussy note, yet the ginger and garlic enhance the turmeric without overpowering it. Adding salt and pepper to the marinade balances the slight bitterness from the turmeric, giving these turmeric chicken thighs an umami-rich flavour. There’s no other taste like it!

• Since plain cooked chicken doesn’t taste much except lean and tender, spicing it up with a turmeric marinade takes it to a new level. First, the marinade yogurt will keep the thighs moist while they sit in that turmeric-infused paste. Then the turmeric’s earthy and peppery tones will seep into the slits to give the thighs a slightly smoky yet lemon-like flavour. Once the thighs are grilled, sprinkling a squeeze of lemon juice will bring that turmeric marinade into the limelight!

• Additionally, the ginger, garlic and cilantro are just enough to balance out the bitterness from the turmeric and help to keep the marinade stay on the thighs. There’s nothing more disappointing than throwing out a pool of watery marinade left in a bowl.

Best Tips for Success

This recipe is one of the simplest chicken recipes you’ll want in your back pocket, so here are a few tips to help you attain the best turmeric chicken thighs every time:

• WARNING: Since turmeric stains easily, don’t wear white clothing and use cooking gloves if you plan to mix the marinade into the chicken with your hands.
• Make 1-2 cuts in the chicken thighs with a sharp knife to let the marinade seep into the slits and flavour the chicken.
• Mix the marinating ingredients in a small bowl to allow them to infuse before adding them to the chicken.
• Marinate the chicken for at least 1 hour or overnight for best results.
• Pro tip: When making this recipe for the next day, toss the chicken and the marinade in a plastic Ziploc bag for quick preparation, cleanup and storage. 
• No grilling mat? Then be sure to grease your grills before placing the chicken on them.

What is Turmeric Powder?

Turmeric spice comes from the turmeric root, a plant grown in India that looks like ginger root, except its flesh is a vibrant orange.

To make it into a ground spice, the turmeric root is boiled and dried in the sun, then ground to make it into a fine powdered form for cooking and medicinal purposes. It has been used as a remedy for many ailments in India and China for centuries.

Having said that, my remedial experiences with turmeric take me far (not centuries, haha) back to when my mum used to boil milk with turmeric to help an upset stomach. That ‘golden’ milk worked wonders, a concoction that I use even today for my kids.

Besides turning turmeric into a powder, the fresh root can also be used for cooking, healing, and boosting immunity. And, in that regard, with its potential healing qualities and Indian influence, turmeric has been a bit of a buzzword in recent years in Western culture, becoming widely popular for its use in generating a healthy immune system.

Here’s why you may like to incorporate turmeric into your cooking and lifestyle:

• Since turmeric is an essential spice used in Indian and Mediterranean cuisine, it is often used to colour rice and curries due to its vibrant yellow colour.
• The natural anti-inflammatory of curcumin, the active ingredient in turmeric, may help reduce inflammation and oxidative stress. Hence, these healthy turmeric chicken thighs may help reduce inflammation if you have any gut issues.
• Traditionally, turmeric has been used to improve skin imperfections, boost cognitive function and heal issues concerning the respiratory tract.
• Additionally, some studies have suggested that turmeric may have anti-cancer properties and help reduce heart disease risk.
• Since turmeric has many health benefits, it is promoted as a dietary supplement.

Marinating, Storing and Freezing Suggestions

Marinated raw chicken thighs

Mix the marinade ingredients with the chicken thighs in a zip-lock bag or covered bowl and keep it in the fridge for up to 2 days providing they are used within their use-by date. Alternatively, you can freeze the marinated raw chicken in an airtight container for up to 3 months. Thaw them overnight when ready to cook.

Cooked marinated chicken thighs

Store leftover grilled turmeric chicken thighs in an airtight container in the fridge for up to 4 days, or freeze them in an air-tight container for 1-2 months,

Low-carb sides to serve with Turmeric Chicken Thighs

Cauliflower rice or mashed cauliflower pairs well with these turmeric chicken thighs, and it’s an easy recipe that keeps your carb count low.

Green vegetables, such as broccolini, green beans and zucchini, complement these golden turmeric thighs and provide extra nutrients and vitamins for a fulfilling meal.

Leafy greens, like spinach, kale and arugula, add fibre as well as vitamins.

Crunchy Keto Red Cabbage Coleslaw is a healthy side to serve with these thighs on a hot summer.

Frequently Asked Questions

Can I use other cuts of chicken meat?

• Of course, chicken legs, leg quarters and breasts all work with the turmeric marinade. Be mindful that cooking times will vary since cuts like breasts, which are larger, require a longer time to cook.

Do I have to use skinless chicken thighs meat?

• Not at all, but I recommend skinless if you count calories since the skin contains fats, though a crispy texture will be acquired when they are grilled.

Does turmeric marinade work on red meat?

• I’ve only tried the marinade on chicken pieces; however, red meats have a stronger flavour, so I would add more ginger, garlic, and turmeric to balance the flavours.

Can I bake the chicken thighs in the oven or pan-fry?

• Definitely! I bake them at 375 degrees Fahrenheit for 25 minutes or until their internal temperature reaches 165 degrees Fahrenheit. Then I move them to the top shelf under a hot grill for 2 minutes until the surface turns brown and golden.

• Pan-fry flesh side down on medium heat with oil. Cook for about 6 minutes, then flip them over to cook the underside for 5-6 minutes. Cover with foil and let them cook in the pan until the meat comes off the bone easily.

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