Keto Tandoori Chicken

Experience bold flavors and low-carb indulgence with this Keto Tandoori Chicken, a mouthwatering twist on the classic Indian dish. Juicy bone-in, skin-on chicken thighs are marinated in a creamy, spiced mixture of full-fat Greek yogurt, aromatic garlic and ginger, and a medley of warming spices like garam masala, smoked paprika, and turmeric. After absorbing the marinade’s rich, tangy flavors, the chicken is oven-roasted to golden perfection, delivering tender meat with crispy, caramelized skin. Perfect for those following a ketogenic diet, this protein-packed dish pairs effortlessly with roasted vegetables or a crisp green salad for a balanced, flavorful meal. Whether you're meal-prepping or hosting a dinner, this keto-friendly tandoori chicken is sure to impress with its vibrant spices and health-conscious spin.

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 6 pieces Chicken thighs (bone-in, skin-on)
• 120 grams Full-fat plain Greek yogurt (unsweetened)
• 2 tablespoons Fresh lemon juice
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 2 tablespoons Fresh cilantro (for garnish)

Directions

Step 1

In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, garam masala, ground turmeric, smoked paprika, cayenne pepper, salt, and black pepper. Mix well to form a smooth marinade.

Step 2

Using a sharp knife, make a few shallow slits on the chicken thighs. This will help the marinade penetrate the meat for more flavor.

Step 3

Add the chicken thighs to the bowl with the marinade. Toss until all the pieces are well coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for maximum flavor.

Step 4

When ready to cook, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.

Step 5

Remove the chicken from the refrigerator and place the pieces on the prepared baking sheet. Drizzle the olive oil over the chicken to help it crisp up during cooking.

Step 6

Bake the chicken in the preheated oven for 35-40 minutes, or until the internal temperature of the thickest part of the meat reaches 165°F (74°C) and the skin is golden brown.

Step 7

Optional: For extra char, place the chicken under the broiler for 2-3 minutes at the end of cooking, keeping a close eye to avoid burning.

Step 8

Remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro before serving.

Step 9

Serve hot with a side of roasted vegetables or a fresh green salad for a complete keto-friendly meal.

Nutrition Facts

Serving size	(1118.8g)

Amount per serving	% Daily Value*
Calories	2324.5

Total Fat 177.5g	0%
Saturated Fat 49.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 753mg	0%
Sodium 3151.9mg	0%
Total Carbohydrate 19.0g	0%
Dietary Fiber 4.1g	0%
Total Sugars 4.8g
Protein 171.9g	0%

Vitamin D 0IU	0%
Calcium 299.2mg	0%
Iron 13.8mg	0%
Potassium 2136.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 67.7%

Protein: 29.1%

Carbs: 3.2%