Keto Tandoori Chicken Recipe: A Low-Carb Delight

If you’re following a ketogenic diet but craving something flavorful and satisfying, look no further than this Keto Tandoori Chicken Recipe. Tandoori chicken is a classic Indian dish known for its vibrant spices, smoky flavor, and tender, juicy meat. This keto-friendly version is designed to keep carbs low without sacrificing any of the authentic tastes that make tandoori chicken so beloved.

Tandoori chicken is traditionally marinated in a mixture of yogurt and spices and cooked in a tandoor (clay oven). Our keto adaptation uses full-fat Greek yogurt and carefully selected spices, ensuring it fits perfectly into your low-carb lifestyle. This recipe is perfect for lunch or dinner, pairs wonderfully with a side of sautéed vegetables or a fresh salad, and is a fantastic way to add variety to your ketogenic meal plan.

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Nutrition Information (Per Serving)

• Calories: 320 kcal

• Fat: 22g

• Protein: 30g

• Carbohydrates: 4g

• Fiber: 1g

• Net Carbs: 3g

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Prep Time, Cook Time, and Servings

• Prep Time: 15 minutes

• Active Cooking Time: 25 minutes

• Resting Time (Marination): 4 to 6 hours (or overnight for best flavor)

• Total Time: Approximately 5 hours (including marination)

• Servings: 4

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Cuisine and Course

• Cuisine: Indian, Keto-friendly

• Course: Main Dish, Dinner, Lunch

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Equipment Needed

• Mixing bowls

• Whisk or spoon for mixing marinade

• Baking tray or grill pan

• Oven or grill

• Meat thermometer (optional, but helpful)

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Ingredients for Keto Tandoori Chicken Recipe

• 4 bone-in chicken thighs (skin-on for extra fat and flavor)

• 1 cup full-fat Greek yogurt (unsweetened)

• 2 tablespoons lemon juice

• 2 tablespoons olive oil or melted ghee

• 4 garlic cloves, minced

• 1 tablespoon fresh ginger, grated

• 1 tablespoon garam masala

• 1 tablespoon ground coriander

• 1 tablespoon smoked paprika (or Kashmiri chili powder for authentic color)

• 1 teaspoon turmeric powder

• 1 teaspoon cumin powder

• 1 teaspoon chili powder (adjust to taste)

• 1 teaspoon salt (or to taste)

• Fresh cilantro and lemon wedges for garnish

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Instructions

Step 1: Prepare the Marinade

In a large bowl, whisk together the full-fat Greek yogurt, lemon juice, olive oil, minced garlic, grated ginger, and all the spices: garam masala, ground coriander, smoked paprika, turmeric, cumin, chili powder, and salt. Mix well until you have a smooth and fragrant marinade.

Step 2: Marinate the Chicken

Pat the chicken thighs dry with paper towels. Make a few shallow slits in the meat to allow the marinade to penetrate deeply. Add the chicken thighs to the marinade bowl, ensuring each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, to let the flavors fully develop.

Step 3: Preheat Your Oven or Grill

Preheat your oven to 425°F (220°C) or prepare your grill for medium-high heat. Line a baking tray with aluminum foil or parchment paper for easier cleanup.

Step 4: Cook the Chicken

Arrange the marinated chicken thighs on the baking tray or grill. If baking, place the tray in the oven and roast for 20-25 minutes, turning halfway through. Use a meat thermometer to check that the internal temperature reaches 165°F (74°C). For grilling, cook for about 5-7 minutes per side until charred and cooked through.

Step 5: Rest and Serve

Remove the chicken from heat and let it rest for 5 minutes. This helps the juices redistribute and keeps the meat tender and moist. Garnish with fresh cilantro and serve with lemon wedges on the side.

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Why This Keto Tandoori Chicken Recipe Is Perfect for Your Low-Carb Lifestyle

This dish is rich in protein and healthy fats, which are the foundation of a keto diet. Using full-fat Greek yogurt adds creaminess and helps tenderize the chicken, while the combination of spices offers anti-inflammatory benefits and digestive support. Plus, this recipe is simple to prepare, makes great leftovers, and can be paired with keto-friendly sides such as cauliflower rice, grilled vegetables, or a fresh cucumber salad.

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Tips for the Best Keto Tandoori Chicken

• Marinate Longer: For maximum flavor, marinate overnight.

• Use Bone-in, Skin-on Chicken: This adds juiciness and extra fat, helping keep the chicken moist.

• Adjust Spice Levels: Feel free to reduce chili powder if you prefer milder heat.

• Grill or Oven: Both methods work well; grilling adds a smoky char, while oven roasting is convenient and consistent.

• Yogurt Substitute: If you cannot have Greek yogurt, try coconut yogurt for a dairy-free keto version (though flavor will vary).

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Final Thoughts

The Keto Tandoori Chicken Recipe offers an excellent way to enjoy a traditional Indian favorite without breaking your ketogenic diet. It’s packed with vibrant spices, nourishing fats, and high-quality protein. Whether you’re cooking for yourself or entertaining friends who follow keto, this dish is sure to impress and satisfy.

Try it today and experience the bold flavors of tandoori chicken with the benefits of keto-friendly nutrition!