Low Carb Tandoori Chicken Leg

Savor the smoky, aromatic flavors of this Low Carb Tandoori Chicken Leg recipe, a lighter twist on the classic Indian favorite! Marinated in a rich blend of full-fat Greek yogurt, freshly minced garlic, grated ginger, and a medley of bold spices like garam masala, turmeric, and Kashmiri chili powder, these bone-in, skin-on chicken legs are irresistibly tender and flavorful. Perfectly roasted to achieve crispy, golden skin with a hint of char, this dish delivers authentic tandoori taste right from your oven—no tandoor required! This keto-friendly and gluten-free recipe is not only quick to prep but also versatile, pairing beautifully with low-carb veggies or a crisp green salad for a satisfying, wholesome meal. Whether you're hosting dinner or meal-prepping, this high-protein dish is sure to impress.

Nutriscore Rating: 63/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Chicken legs (bone-in, skin-on)
• 120 grams Greek yogurt (full-fat and unsweetened)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika
• 1 teaspoon Ground coriander
• 1 teaspoon Kashmiri red chili powder (or regular chili powder for spice)
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 1 tablespoon Olive oil (for brushing)
• 2 tablespoons Fresh cilantro (optional, for garnish)

Directions

Step 1

In a large mixing bowl, whisk the Greek yogurt, garlic, ginger, lemon juice, turmeric, cumin, paprika, coriander, chili powder, garam masala, and salt until a smooth marinade forms.

Step 2

Using a sharp knife, make 2-3 shallow cuts on the surface of each chicken leg. This allows the marinade to penetrate deeper.

Step 3

Add the chicken legs to the bowl and toss them in the marinade, ensuring they are thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or ideally overnight, for maximum flavor.

Step 4

Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the wire rack to prevent sticking.

Step 5

Place the marinated chicken legs on the wire rack. Brush them with olive oil to promote browning.

Step 6

Roast the chicken legs in the preheated oven for 30-35 minutes, flipping them halfway through, until the skin is crispy and the internal temperature reaches 165°F (74°C).

Step 7

For extra charring (optional), switch the oven to the broil setting for the last 2-3 minutes of cooking.

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 warm with a side of low-carb vegetables or a fresh green salad.

Nutrition Facts

Serving size	(605.2g)

Amount per serving	% Daily Value*
Calories	1148.5

Total Fat 81.7g	0%
Saturated Fat 21.8g	0%
Polyunsaturated Fat g
Cholesterol 376mg	0%
Sodium 2741.5mg	0%
Total Carbohydrate 20.0g	0%
Dietary Fiber 4.4g	0%
Total Sugars 5.0g
Protein 82.9g	0%

Vitamin D 20IU	0%
Calcium 243.1mg	0%
Iron 9.7mg	0%
Potassium 1273.2mg	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: 64.1%

Protein: 28.9%

Carbs: 7.0%