Keto Tandoori Chicken

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 minute
Cook Time 45 minutes
Total Time 46 minutes
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
Tried this recipe?Let us know how it was!
Lolita Carrico
Lolita Carrico
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

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