Low Carb Tandoori Chicken

Elevate your weeknight dinners with this flavorful Low Carb Tandoori Chicken, a keto-friendly twist on the classic Indian dish. Juicy, bone-in chicken thighs are marinated in a creamy blend of full-fat Greek yogurt, aromatic spices like garam masala and turmeric, and a zesty splash of lemon juice, then oven-roasted to perfection. With just 15 minutes of prep and a marinade that works its magic overnight, this recipe delivers bold, smoky flavors without the need for a traditional tandoor oven. Perfect for meal prep or a satisfying dinner, this dish pairs beautifully with cucumber salad or roasted vegetables for a healthy, gluten-free, low-carb meal rich in protein and vibrant spices.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 8 pieces Chicken thighs (bone-in, skinless)
• 1 cup Greek yogurt (full-fat, unsweetened)
• 3 cloves Garlic (minced)
• 2 teaspoons Ginger (grated)
• 1 teaspoon Ground turmeric
• 2 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Kashmiri red chili powder (or paprika for less heat)
• 1 teaspoon Garam masala
• 2 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro (optional, for garnish)

Directions

Step 1

In a large mixing bowl, combine Greek yogurt, minced garlic, grated ginger, ground turmeric, ground cumin, ground coriander, Kashmiri chili powder, garam masala, lemon juice, olive oil, and salt. Mix well to create a smooth marinade.

Step 2

Rinse and pat dry the chicken thighs. Make small slits in the chicken using a sharp knife to allow the marinade to penetrate better.

Step 3

Add the chicken thighs to the marinade, ensuring they are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for deeper flavors.

Step 4

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.

Step 5

Remove the chicken from the marinade, letting any excess drip off. Place the chicken thighs on the prepared baking sheet, spaced a few inches apart.

Step 6

Bake the chicken in the preheated oven for 30-35 minutes, or until the internal temperature reaches 165°F (74°C). For added char, switch the oven to broil during the last 3-5 minutes of cooking.

Step 7

Once cooked, remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro, if desired, before serving.

Step 8

Serve with a side of cucumber salad or roasted vegetables for a delicious low-carb meal.

Nutrition Facts

Serving size	(1134.1g)

Amount per serving	% Daily Value*
Calories	2188.4

Total Fat 126.3g	0%
Saturated Fat 33.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 784.0mg	0%
Sodium 3095.4mg	0%
Total Carbohydrate 23.2g	0%
Dietary Fiber 3.9g	0%
Total Sugars 7.9g
Protein 226.7g	0%

Vitamin D 40IU	0%
Calcium 421.1mg	0%
Iron 14.5mg	0%
Potassium 2556.6mg	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: 53.2%

Protein: 42.4%

Carbs: 4.3%