Keto Tandoori Chicken Recipe – Healthy 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.

Best Keto Tandoori Chicken Recipe
The Best Keto Tandoori Chicken Recipe hands down, juicy mild, and spicy!

The low carb tandoori marinade for this recipe is bursting with flavor served with lemon or lime juice and yogurt.

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The low carb tandoori 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.

Marinade Ingredients for Keto Tandoori Chicken

This Keto Chicken Tandoori recipe has two separate marinade ingredients and is applied to the legs in two steps.

  • 1.5 pounds of Chicken Marylands (Leg & thigh pieces), 4 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
Keto Tandoori Chicken Ingredients
Keto Tandoori Chicken Ingredients

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 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 keto chicken marinade all over the leg and thighs 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.
How to make Keto tandoori Chicken
How to make Keto tandoori chicken easily.

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.

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

We make lots of keto chicken recipes using the wing thigh and leg, especially for their juicy fat content.

Keto Tandoori Chicken

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 16 votes
Print Pin
Course: Dinner
Cuisine: Indian
Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 1 hr 55 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

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.
    Keto Tandoori Chicken Ingredients
  • 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.
    How to make Keto tandoori Chicken
  • 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
Keto Tandoori Chicken redy to eat
Delicious Keto Tandoori Chicken Recipe

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

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9 thoughts on “Keto Tandoori Chicken Recipe – Healthy Indian – Mildly Spicy!”

  1. 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.

    Reply

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