Low Carb Tandoori Chicken – Quick, Flavorful, and Healthy

Looking for a tasty Indian dish that fits a low‑carb or keto plan? Tandoori chicken is a classic, and you can keep it light without losing the smoky spice. All you need are a few simple ingredients, some time to marinate, and a hot grill or oven. Let’s get straight to the good stuff.

Why Choose Low Carb Tandoori Chicken?

Traditional tandoori recipes use yogurt, spices, and a bit of oil – all low in carbs. Skip the sugary marinades and sugary side dishes, and you’ve got a protein‑packed meal that won’t spike your blood sugar. It’s also rich in protein, so it helps you stay full longer, perfect for weight‑loss or muscle‑building goals.

Another perk is flexibility. You can grill it outdoors, bake it on a broiler, or even use a stovetop grill pan. No special tandoor needed – just high heat and a good crust are enough. The result is juicy meat with that signature red‑orange glow.

Simple Low Carb Tandoori Chicken Recipe

Ingredients (serves 4):

• 1 kg chicken thighs or breast, skinless
• 1 cup plain Greek yogurt (full‑fat works best)
• 2 tbsp lemon juice
• 1 tbsp ginger‑garlic paste
• 1 tsp turmeric
• 1 tsp cumin powder
• 1 tsp coriander powder
• ½ tsp chili powder (adjust to taste)
• ½ tsp smoked paprika for color
• ¼ tsp salt
• 2 tbsp extra‑virgin olive oil or ghee

Step‑by‑step:

1. Mix yogurt, lemon juice, ginger‑garlic paste, all spices, salt, and oil in a bowl.
2. Coat the chicken pieces evenly. Cover and refrigerate for at least 2 hours, preferably overnight.
3. Preheat your grill or oven broiler to high heat (around 250 °C/480 °F).
4. Place the chicken on a rack, skin side up, and cook 12‑15 minutes, turning once.
5. Check internal temperature – it should reach 75 °C (165 °F). Let rest 5 minutes before serving.

Serve with a side of cucumber raita (just yogurt, cucumber, and a pinch of salt) and a fresh salad. No rice, no naan – just protein, veggies, and bold flavor.

If you’re short on time, use chicken drumsticks. They stay juicy even if you can’t marinate for long. For more heat, add a dash of cayenne or a few drops of hot sauce to the marinade.

Storing leftovers is easy. Keep them in an airtight container in the fridge for up to three days. Reheat quickly on a skillet; the spice crust stays crispy.

Want to boost the low‑carb factor further? Swap plain yogurt for Greek yogurt mixed with a spoonful of cream cheese. It adds richness without carbs.

Now you have a ready‑to‑cook, low‑carb tandoori chicken that fits any diet plan. Grab the spices, fire up the grill, and enjoy the taste of India without the carbs.