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Keto Tandoori Chicken

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Adjust Servings:
8 Chicken Thighs
2 tbsp Kashmiri Red Chilli Powder
2 tbsp Lemon Juice
1 cup Greek Yoghurt
2 tsp Ginger Paste
2 tsp Garlic Paste
1/2 tsp Garam Masala Powder
1/2 tsp Chaat Masala
to taste Salt
2 tbsp Olive Oil

Nutritional information

Net Carbs

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Keto Tandoori Chicken

  • Spicy
  • Serves 4
  • Medium




The Best Keto Tandoori Chicken Recipe

Stuck In The Chicken Rut

 Before we delve into the best keto tandoori chicken recipe, let’s talk a little bit about chicken. And how it’s actually really boring. And how if it doesn’t contain any seasonings or spices, it’s even more boring. Yet, somehow, it’s become the meat we eat day in, day out and turn to not only as a weeknight savior but one of the main proteins we eat for lunch as well. Over and over again. How did life ever get so dull?

Well, here at The Keto Cookbook, we don’t put up with dull. We are here to throw every single boring recipe out of the window and put a new meaning to the word flavor! It’s time to rejoice when you see those chicken breasts in the freezer! It’s time to scream from the rooftops, “We’re having chicken!” when your children ask you what’s for tea. It’s time to put the radio on, tie your apron and get out your frustration by scoring those pesky fillets! Albeit, not too hard, we don’t want them chopped in half!

It’s time to learn how to cook the best chicken in the entire world!

Recipe Information

This recipe has the most amazing aroma, vibrant colors and glorious taste. To start off, it’s best to use chicken thighs, rather than breast. They actually contain more flavor than the breast, and as a bonus, are actually cheaper too. The next steps involve making a simple marinade out of chili powder, lemon juice, and salt and then leaving it to marinate for at least 30 minutes.

Whilst the meat is resting, another marinade is made out of ingredients such as Greek yogurt and garlic, which you’ll need to rub into the chicken once it’s finished resting. The chicken then needs to sit in the fridge for at least 3-4 hours. If it’s flavor you’re after, this is definitely the most vital step, because it’s only time that will help the chicken absorb all those yummy tastes. And apart from cooking the chicken, that’s basically it! Easy peasy! We recommend serving it with our keto fried rice, which can be found here: Keto Cauli Rice.

Nutritional Information

This recipe has a higher number of calories than the other recipes on the site, coming in at 542 cals. This is mostly due to the additional fat found in the chicken thighs, but it’s still a perfectly healthy dish. It only contains 1 gram of sugar and only 6 grams of net carbs, which is fantastic. The 37 grams of protein make it a great meal for having at lunchtime as well. We recommend actually making this on a Sunday and taking it to work throughout the week. This means you don’t have to think about planning what to have and you will also have a meal that will keep you going through difficult and tiring afternoons.

So, there you have it! The best keto tandoori chicken recipe! We’re sure you’re going to love it!

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Marinate the Chicken

First you want to score the chicken with a knife of fork, to make some grooves so the chicken can absorb all the delicious flavours you are about to put on it. Make a paste out of half of the chilli powder, lemon juice and salt. Rub this mix into the chicken thoroughly making sure that it is completely covered. Let rest for at least 30 minutes.


Make the Sauce

Take your Greek Yogurt, and add in the rest of the chilli powder, the ginger and garlic paste, lemon juice, garam masala power, olive oil and salt. Mix everything together well, and apply to the chicken so that it is covered thoroughly. Pop the mixture into the fridge and let marinate from 3-4 hours, or ideally overnight.



Traditionally the chicken would be skewered and cooked over a hot fire, but an oven pre-heated to 200°C/400°F will do. The skewers aren't necessary, but they make it look great if you are serving this to friends.

Place the chicken in the oven for 22 minutes, turning half way through. When cooked, remove from the oven and let rest for a couple of minutes. Sprinkle with the chaat masala and you are ready to serve!

Enjoy! The nutritional values that are posted are 'per serving', which is two thighs. Let us know what you think in the comments!

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