Keto Tandoori Chicken
Juicy, char-kissed chicken thighs marinated in spiced yogurt and grilled until smoky and tender. At just 3.2g net carbs per serving and ready in about 45 minutes of hands-on time, this keto tandoori chicken delivers bold Indian flavor without the sugar.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto tandoori chicken brings smoky, restaurant-style Indian flavor to your table without any sugar or grains. A tangy spiced yogurt marinade does all the work, leaving the thighs impossibly juicy and char-kissed.
Ingredients
- 2 lbs boneless skinless chicken thighs
- 3/4 cup full-fat plain Greek yogurt
- 3 tbsp fresh lemon juice
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp garam masala
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp cayenne pepper (adjust to taste)
- 1 1/2 tsp salt
- 2 tbsp olive oil
Instructions
- 1
Pat the chicken thighs dry and cut a few shallow slashes into each piece so the marinade penetrates. Place in a large bowl.
- 2
In a separate bowl, whisk together the Greek yogurt, lemon juice, garlic, ginger, garam masala, smoked paprika, cumin, turmeric, cayenne, salt, and olive oil until smooth.
- 3
Pour the marinade over the chicken and toss to coat every piece. Cover and refrigerate at least 1 hour, ideally 4 to 8 hours for deepest flavor.
- 4
Preheat a grill or grill pan to medium-high (about 425°F). Oil the grates to prevent sticking.
- 5
Grill the thighs 5 to 7 minutes per side, until lightly charred and the internal temperature reaches 165°F. Resist moving them too early so the char develops.
- 6
Rest the chicken 5 minutes, then serve with lemon wedges, a sprinkle of fresh cilantro, and a cooling cucumber-yogurt raita.
Tips & notes
- No grill? Roast on a wire rack over a sheet pan at 450°F for 22 to 25 minutes, then broil the last 2 to 3 minutes for color.
- Full-fat Greek yogurt keeps carbs low and the meat tender; avoid low-fat or flavored yogurts which add sugar.
- Store leftovers airtight in the fridge up to 4 days, or freeze cooked thighs up to 2 months. Reheat gently to keep them juicy.
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Frequently asked questions
- How many carbs are in keto tandoori chicken?
- Each serving has just 3.2g net carbs (4.0g total carbs minus 0.8g fiber), along with 412 calories, 38g protein, and 27g fat. This recipe makes 4 servings.
- Can I make tandoori chicken without a tandoor or grill?
- Yes. Roast the marinated thighs on a wire rack at 450°F for 22 to 25 minutes, then broil for 2 to 3 minutes to mimic the charred tandoor finish.
- What can I serve with keto tandoori chicken?
- Pair it with cauliflower rice, a cucumber raita, grilled zucchini, or a crisp green salad. All keep the meal low-carb while rounding out the plate.
