Keto Tandoori Chicken Low Carb Recipe | KetoVale
tandoori chicken

Keto Tandoori Chicken with Cauliflower Rice

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Chicken meat can be used to make many delicious keto dishes. Today we will be making tandoori chicken with cauliflower rice.

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

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

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

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

low carb tandoori chicken

Let’s Ketofy It!

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.

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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. You can learn how to make cauliflower using this recipe here!

Save this recipe by pinning this picture to your Pinterest board for later use!

keto tandoori chicken
tandoori chicken

Keto Tandoori Chicken with Cauliflower Rice

5 from 2 votes
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: KetoVale Team
This low-carb tandoori chicken served with cauliflower rice will be a pleasantly delicious keto dinner you can make.
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Ingredients

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
  • salt and pepper to taste

For Rice

  • 2 cup cauliflower rice cooked

Instructions

  • 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.

Video

Notes

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

Macros

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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