Tandoori Chicken is a hugely popular Indian dish loved all around the World, and this Keto Tandoori Chicken recipe is just as tasty but low carb.
The low-carb tandoori marinade for this recipe bursts with flavor and is served with lemon or lime juice and yogurt.
The low-carb tandoori marinade helps tenderize the tandoori chicken. The longer you leave it to marinate, the more intense the flavor.
Packaged tandoori paste often contains sugars, stabilizers and wheat, none of which you want to be eating on keto.
By making your tandoori marinade, you eliminate all these extra carbs. And you can also adjust the level of spice to your taste.
Keto Tandoori Chicken Marinade Ingredients
This Keto Chicken Tandoori recipe has two marinade ingredients and is applied to the legs in two steps.
- 1.5 pounds of Chicken Marylands (Leg & thigh pieces), four pieces total
- 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 Chicken Marinade Ingredients
- 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
- Cut 4 to 5 slits in each piece of chicken.
- Mix all ingredients in the first marinade and rub over the chicken legs, ensuring some marinate gets into the slits. We suggest investing in some disposable gloves.
- Marinate in the fridge for at least 30 minutes.
- Mix all the ingredients for the second marinade and pour over the chicken.
- Rub the second keto chicken marinade all over the leg and thighs and leave it 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.
This Keto Tandoori Chicken recipe is mild compared to many Indian dishes while still providing a big punch of flavor.
This recipe makes four servings. The recipe card reflects one serving which is 1/4 of the total recipe.
If you don’t feel like tandoori chicken tonight, try these other recipes
We make many keto chicken recipes using the wing, thigh, and leg, especially for their juicy fat content.
Keto Tandoori Chicken Recipe
Unit Conversion
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
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
To make a larger batch of this Keto Tandoori Chicken recipe, adjust the serving amounts in the recipe card above.
I am Indian, and this is the best tandoori recipe I’ve ever found. Thank you! 🙂
Hello Sam, thank you so much we are truly flattered and so glad that you like it.
I usually don’t comment on recipes, but this is the best home made tandoori chicken ever. I don’t change a thing (except add less Kashmiri chili for when the kids eat it).
Jblaze! Thank you for commenting on this one, I’m so glad you enjoyed it 🙂
India has one of the best food cuisine and delicious recipes. I have tried Tandori chicken twice in London in a local Indian or Pakistani restaurant, that was the best ever Asian food I ever had. I would love to try to cook these in home, thanks for the recipe.
Can I freeze this?
Yes you can!
Making this this weekend using 4 thighs instead of two leg/thigh quarters.
Looks great, I will rub this over 2 chicken breasts on Monday night and serve with cauliflower rice…Thanks……..x
Is the recipe for 4 whole legs or 4 drumsticks? The photos only show 2 whole legs but the recipe is for 4?
Hi Divya,
The recipe is 4 serves and you can use the whole legs or the drumsticks – whatever you prefer. Having the whole recipe in the photos doesn’t always look the best and for this recipe, having just the two legs looked the best. I hope that helps.
Gerri
It looks similar to the regular recipe. But it looks tempting. Thanks for sharing
Hi Andreya,
It certainly is similar, it’s as close as you can get while keeping it keto friendly!
Gerri