Keto Tandoori Chicken

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!
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Keto Tandoori Chicken was one of the first recipes I made when I first started this keto journey three years ago. As a first-generation Indian in the US, I grew up eating Indian food daily – for each meal – like really, each meal. Breakfast. Lunch. Dinner. So, by the time I was a pre-teen, I took it upon myself to learn to cook, mainly because I was desperately craving diversity and honestly, wanted lunches that looked more like what my friends’ parents were packing and less like a full Indian thali being coming out of my Wonder Woman lunch box.


My mom is a fabulous, the best, cook, so the food was delicious and she gave me a solid base as a home chef. So, this take on delicious Keto Tandoori Chicken keeps it keto and packs some heat because #1, I love spicy foods and #2, spices rev up the metabolism!

You can always turn down the heat – adjust this based on your preferences however you are in for a treat regardless! I serve this with cauliflower rice or keto naan and garnish with lots of cilantro!

If you’re new to Indian cooking, Garam Masala is a delightful spice blend that’s essential in keto Indian recipes and can be used to add beautiful flavors to other recipes as well.


Keto Tandoori Chicken

4 from 2 votes
Prep Time 1 min
Cook Time 45 mins
Total Time 46 mins
Course Main Dish
Cuisine Indian
Servings 4
Calories 179 kcal

Ingredients
  

  • 2 tsp paprika
  • 2 tsp ginger paste
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 2 tsp ground cayenne
  • 1 cup plain whole milk greek yogurt
  • 4 boneless, skinless chicken thighs

Instructions
 

  • In a medium bowl, mix together all spices. Add yogurt, stirring to blend thoroughly.
  • Pour yogurt mixture into a large Ziploc bag.
  • Cut chicken thighs into 2 inch cubes.
  • Place chicken in ziploc and marinate in yogurt mixture. Knead the outside of the bag to make sure all the pieces of chicken are evenly coated.
  • Let sit in refrigerator for at least 1 hour (or up to overnight).
  • Preheat oven to 400 degrees. Line a baking sheet with foil or a silpat.
  • Place chicken cubes onto baking sheet. Don't pour it onto the baking sheet, you only want the coated chicken, no excess.
  • Bake 40-45 minutes or until fully cooked, flipping once the midway point.
  • Serve with lemon wedges, top with chopped cilantro and over cauliflower rice or with keto naan.

Nutrition

Calories: 179kcalCarbohydrates: 4gProtein: 27gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 110mgSodium: 121mgPotassium: 406mgFiber: 1gSugar: 2gVitamin A: 944IUVitamin C: 1mgCalcium: 78mgIron: 2mg
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