Keto Tandoori Chicken Recipe – Low Carb Indian – Mildly Spicy!

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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

1. Cut 4 to 5 slits in each piece of chicken.
2. 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.
3. Marinate in the fridge for at least 30 minutes.
4. Mix all the ingredients for the second marinade and pour over the chicken.
5. Rub the second keto chicken marinade all over the leg and thighs and leave it 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.

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.

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

Keto Tandoori Chicken Recipe

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. This is our “Most Requested” Chicken leg recipe by far!

5 from 17 votes

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Course: Dinner

Cuisine: Indian

Cook Time: 40 mins

0 mins

Total Time: 40 mins

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: 650IU | Vitamin C: 4.1mg | Calcium: 60mg | Iron: 3.1mg

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

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