Keto Tandoori Chicken Recipe – Healthy Indian – Mildly Spicy!

Tandoori Chicken is a hugely popular dish all over the world. Our Keto Tandoori Chicken recipe is a dish that you’ll want to make, over and over.

The marinade is bursting with flavor and the acidic lemon juice and yogurt. The marinade helps tenderize the tandoori chicken. The longer you leave it to marinate, the more intense the flavor will be.

Packaged tandoori paste often contains sugars, stabilizers and wheat, none of which you want to be eating on keto.

By making your own tandoori marinade you eliminate all these extra carbs. And you can also adjust the level of spice to your own personal taste.

This Keto Tandoori Chicken recipe is quite mild compared to many Indian dishes, while still providing a big punch of flavor.

This recipe makes 4 servings, the recipe card reflects 1 serving which is 1/4 of the total recipe.

Ingredients for Keto Tandoori Chicken

• 1.5 pounds of Chicken Legs, 4 pieces
• 1 teaspoon of Garlic, crushed
• 1 teaspoon of Ginger, crushed
• 1 teaspoon of Kashmiri Chilly Powder
• 1 teaspoon of Salt
• 1 teaspoon of Lemon Juice
• 2 teaspoons of Olive Oil

Second Marinade:

• 1/4 cup of Full Fat Greek or Natural Yogurt
• 1 teaspoon of Garlic, crushed
• 1 teaspoon of Ginger, crushed
• 1 teaspoon of Kashmiri Chilly Powder
• 1 teaspoon of Salt
• 1/2 teaspoon of Ground Cinnamon
• 1/2 teaspoon of Cumin, ground
• 1/2 teaspoon of Paprika, ground
• 1/2 teaspoon of Allspice
• 1/2 teaspoon of Garam Masala
• 1 teaspoon of Lemon Juice

How To Make Keto Tandoori Chicken:

1. Cut 4 to 5 slits in each piece of chicken.
2. Mix together all ingredients in the first marinade and rub over the chicken legs, ensuring that some marinate gets into the slits. We suggest investing in some disposable gloves.
3. Marinate in the fridge for at least 30 minutes.
4. Mix together all the ingredients for the second marinade and pour over the chicken.
5. Rub the second marinade all over the chicken and leave to marinate in the fridge for another 30 minutes.
6. Preheat fan forced oven to 190C/374F.
7. Lay the pieces of chicken on a baking pan lined with parchment paper.
8. Roast the chicken pieces for 30-45 minutes, until the skin has crisped and the legs are cooked through.
9. Serve with a squeeze of lime.

If you don’t feel like tandoori chicken tonight try these other chicken recipes:

• Deep Fried Chicken Buffalo Wings 
• Texan BBQ Chicken Wings
• Crispy low-carb Garlic Chicken Wings

Keto Tandoori Chicken - Healthy Indian - Mildly Spicy!

Tandoori Chicken is a hugely popular dish all over the world and our Keto Tandoori Chicken is a dish that you'll want to make over and over. 

5 from 11 votes

Print Pin Rate

Course: Dinner

Cuisine: Indian

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 1 hour 55 minutes

Servings: 4 serves

Calories: 477kcal

Author: Gerri

Ingredients

• 1.5 pounds Chicken Legs 4 pieces

First Marinade

• 1 teaspoon garlic crushed
• 1 teaspoon Ginger crushed
• 1 teaspoon Kashmiri Chili Powder
• 1 teaspoon Salt
• 1 teaspoon Lemon Juice
• 2 teaspoons olive oil

Second Marinade

• 1/4 cup Greek Yoghurt
• 1 teaspoon garlic crushed
• 1 teaspoon Ginger crushed
• 1 teaspoon Kashmiri Chili Powder
• 1 teaspoon Salt
• 1/2 teaspoon cinnamon ground
• 1/2 teaspoon Cumin ground
• 1/2 teaspoon Paprika
• 1/2 teaspoon Allspice
• 1/2 teaspoon Garam Masala
• 1 teaspoon Lemon Juice

US Customary - Metric

Instructions

• Cut 4 to 5 slits in each piece of chicken.
• Mix together all ingredients in the first marinade and rub over the chicken legs, ensuring that some marinate gets into the slits. We suggest investing in some disposable gloves.
  
• Marinate in the fridge for at least 30 minutes.
• Mix together all the ingredients for the second marinade and pour over the chicken.
• Rub the second marinade all over the chicken and leave to marinate in the fridge for another 30 minutes.
  
• Preheat fan forced oven to 190C/374F.
• Lay the pieces of chicken on a baking pan lined with parchment paper.
• Roast the chicken pieces for 30-45 minutes, until the skin has crisped and the legs are cooked through.
• Serve with a squeeze of lime.

Notes

Nutrition

Serving: 170g | Calories: 477kcal | Carbohydrates: 5g | Protein: 44g | Fat: 30g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 160mg | Sodium: 1682mg | Potassium: 463mg | Fiber: 2g | Sugar: 1g | Vitamin A: 13% | Vitamin C: 5% | Calcium: 6% | Iron: 17%

To make a larger batch of this Keto Tandoori Chicken recipe adjust the servings amounts in the recipe card above.