Keto Tandoori Chicken Leg

Elevate your low-carb meal game with this mouthwatering Keto Tandoori Chicken Leg recipe, a perfect blend of bold Indian spices and wholesome ingredients. Featuring succulent bone-in, skin-on chicken legs marinated in a rich blend of keto-friendly yogurt, garlic, ginger, and a medley of fragrant spices like garam masala, cumin, and paprika, this dish guarantees flavor-packed perfection in every bite. Whether baked to crispy golden brown in the oven or seared to smoky charred bliss on the grill, this recipe delivers a satisfying, protein-rich main course that effortlessly fits your keto lifestyle. Serve it alongside cauliflower rice or roasted vegetables for a complete, vibrant meal that’s as nutritious as it is delicious. Perfect for family dinners or meal prep, this keto twist on the classic tandoori dish is a must-try for spice lovers!

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces Chicken legs (bone-in, skin-on preferred)
• 1 cup Full-fat plain yogurt (unsweetened, keto-friendly)
• 2 tablespoons Lemon juice
• 2 cloves Garlic (finely minced)
• 1 tablespoon Ginger (grated)
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1.5 teaspoons Paprika
• 0.5 teaspoon Cayenne pepper (adjust to taste)
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Olive oil or avocado oil
• 2 tablespoons Fresh cilantro (for garnish, optional)

Directions

Step 1

Make deep cuts into the chicken legs with a sharp knife to help the marinade penetrate and flavor the meat.

Step 2

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

Step 3

Add the chicken legs to the bowl and massage the marinade into the meat, making sure it gets into the cuts. Cover the bowl and refrigerate for at least 2 hours, preferably overnight for maximum flavor.

Step 4

Preheat your oven to 400°F (200°C) or set up your grill for medium-high heat.

Step 5

If using an oven, line a baking sheet with foil or parchment paper and place a wire rack on top. Arrange the marinated chicken legs on the rack. Drizzle with olive oil or avocado oil.

Step 6

Bake the chicken for 40-45 minutes, turning once halfway through, until the internal temperature reaches 165°F (74°C) and the skin is crispy and charred in spots. If grilling, cook the chicken over medium-high heat, flipping occasionally until fully cooked, about 8-10 minutes per side.

Step 7

Garnish with fresh cilantro before serving, if desired.

Step 8

Serve hot with a side of keto-friendly vegetables or cauliflower rice for a complete meal.

Nutrition Facts

Serving size	(728.4g)

Amount per serving	% Daily Value*
Calories	1317.2

Total Fat 98.9g	0%
Saturated Fat 26.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 391.5mg	0%
Sodium 2820.3mg	0%
Total Carbohydrate 18.3g	0%
Dietary Fiber 4.0g	0%
Total Sugars 7.8g
Protein 83.8g	0%

Vitamin D 98.9IU	0%
Calcium 427.7mg	0%
Iron 8.7mg	0%
Potassium 1445.6mg	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: 68.5%

Protein: 25.8%

Carbs: 5.6%