Keto Tandoori Chicken with Cauliflower Rice Low Carb Recipe | KetoVale
keto tandoori chicken

Keto Tandoori Chicken with Cauliflower Rice Low Carb Recipe

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Chicken meat can be used to make many delicious keto dishes. If you love Indian food, then you’re in the right place!

Introducing my Keto Tandoori Chicken recipe – a dish that brings all the authentic flavors of this Indian classic right to your plate, without any of the guilt.

What is Tandoori Chicken?

Tandoori chicken is a popular Indian dish made from chicken marinated in a mixture of yogurt, lemon juice, and a blend of aromatic spices, including turmeric, cumin, coriander, ginger, garlic, and the signature tandoori masala.

The chicken is then traditionally cooked in a tandoor, a cylindrical clay oven, which gives the dish its name. The high heat of the tandoor results in a smoky flavor and a charred exterior, while the inside remains juicy and tender.

low carb tandoori chicken

I think we all can agree that not everyone has a tandoor oven at home, therefore my low carb tandoori chicken recipe will be simplified so you can easily prepare in your own kitchen.

The main ingredient is chicken legs with skin on, a favorite part of the chicken for the many people. It consists of the chicken thighs and drumsticks.

The marinade is very important, which includes fat yogurt, fresh ginger, garam masala and many spices as mentioned below.

Feel free to experiment with different seasonings and sauces to serve the dish with.

keto tandoori chicken

Normally this dish is served with bread or rice, I used cauliflower rice for this low carb version.

Cauliflower rice has emerged as a culinary superstar in the world of low-carb and keto diets, and for good reason. This versatile vegetable effortlessly transforms into a rice-like texture when grated or processed, providing a base that’s remarkably similar to the real thing but with a fraction of the carbs.

If you love eating chicken and rice, here are my other low carb rice meals and chicken dishes you can cook.

How to Make Low Carb Tandoori Chicken

Making the spice-infused oil: In a small pan over medium heat, add olive oil in then add all the spices. Heat it up so they release an amazing smell. Remove from heat and let cool.

spice-infused oil

Pour the spiced oil into a mixing bowl. Add yogurt, garlic, ginger, lime juice, salt, and pepper.

mix spiced oil with yogurt

Make a few cuts on each chicken leg. Do not cut through.

cuts on chicken leg

Soak chicken in the marinade. Refrigerate for 6 hours so the meat can absorb all the amazing flavors.

marinate chicken in spiced oil

Place a rack on a baking tray and brush the rack with olive oil. Transfer the chicken to the rack and broil for 5 minutes on each side then set the oven to 350 F and continue baking for 25 minutes until cooked.

baking tandoori chicken

Serve with a low carb salad or cauliflower rice (see my riced cauliflower recipe) and garnish with fresh cilantro, tomato slices and cucumber slices (optional).

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keto tandoori chicken
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Keto Tandoori Chicken with Cauliflower Rice

This low-carb tandoori chicken served with cauliflower rice will be a pleasantly delicious keto dinner you can make.
Course Dinner, Lunch
Cuisine Ketogenic, Low Carb
Keyword keto tandoori chicken, low carb tandoori chicken, tandoori chicken
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 6 hours 45 minutes
Servings 4
Calories 313kcal
Author Tanya K.


For Chicken

  • 2 whole chicken legs (about 600g)
  • 1/2 cup Greek yogurt full-fat
  • 2 tbsp olive oil
  • 1/2 tsp cumin ground
  • 1/2 tsp turmeric ground
  • 1/2 tsp coriander ground
  • 1/4 tsp cardamom ground
  • 1/2 tsp cayenne pepper
  • 1 tsp paprika
  • pinch nutmeg
  • 1 clove garlic minced
  • 1/2 tsp fresh ginger minced
  • 2 tbsp lime juice or lemon juice
  • salt and pepper to taste

For Rice

  • 2 cup cauliflower rice cooked


  • Heat the olive oil in a small pan over medium heat. Add cumin, turmeric, coriander, cardamom, cayenne pepper, paprika and pinch of nutmeg. Heat the spices through, set aside and let cool.
  • In a bowl, mix yogurt with spiced oil, lime juice, ginger, garlic salt and pepper.
  • Make 3-4 deep slashes on each leg, and coat them in spiced yogurt. Cover and chill for 6 hours.
  • Place a rack on a baking tray and brush the rack with olive oil. Transfer the chicken to the rack and broil for 5 minutes on each side.
  • Set the oven to 350 F and continue cooking for 25 minutes or until done.
  • Serve with cauliflower rice.



You can use chicken thigh, breast or drumsticks for this recipe too.


Nutrition Facts
Keto Tandoori Chicken with Cauliflower Rice
Amount Per Serving
Calories 313 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 5g25%
Cholesterol 126mg42%
Sodium 204mg9%
Potassium 535mg15%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 28g56%
Vitamin A 435IU9%
Vitamin C 41.5mg50%
Calcium 51mg5%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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FAQ and Cooking Tips

What to serve with tandoori chicken on keto?

On a keto diet, tandoori chicken pairs well with cauliflower rice, a side of roasted vegetables, or a creamy cucumber salad.

How to reheat leftover tandoori chicken

To reheat leftover tandoori chicken without drying it out, follow these steps:

  1. Using The Oven:
    • Preheat your oven to 325°F (165°C).
    • Place the tandoori chicken pieces on a baking tray lined with aluminum foil.
    • Lightly brush the chicken with some ghee or butter to prevent it from drying out.
    • Heat in the oven for about 15-20 minutes or until the chicken is warmed through.
  2. Using The Microwave
    • Place the tandoori chicken pieces on a microwave-safe plate.
    • Cover with a microwave-safe lid or another plate to trap the moisture.
    • Heat on medium power for 1-2 minutes, checking in 30-second intervals to ensure it doesn’t overheat or dry out.

Remember, the key is to reheat the chicken gently to retain its moisture and flavor. Avoid using high heat, as this can dry out the chicken and diminish its taste.

How to Cook Tandoori Chicken Using an Air Fryer

You can use the ingredient list in my recipe above. Instead of using an oven, here’s how to make air fryer tandoori chicken thighs from home:

  1. In a small pan, heat olive oil with cumin, turmeric, coriander, cardamom, cayenne pepper, paprika, and nutmeg. Once fragrant, remove from heat and cool.
  2. Mix the cooled spiced oil with Greek yogurt, lime juice, ginger, garlic, salt, and pepper in a bowl.
  3. Make 3-4 slashes on each chicken leg. Coat them with the yogurt mixture and marinate in the refrigerator for 6 hours.
  4. Preheat your air fryer to 350°F (175°C). Brush its basket with olive oil or ghee.
  5. Place the marinated chicken in the air fryer. Cook for 25-30 minutes, turning halfway, until golden-brown.
  6. Serve with cauliflower rice. Enjoy!
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