We are constantly getting recommendations to make low-carb Indian recipes and one I used to eat often was similar to this Easy Tandoori Chicken. The difference lies in nutrition, not in flavor!
I had to play around with a couple different marinades in order to get this recipe down since the traditional recipe uses yogurt. I also wanted to keep the spices as simple and widespread as possible, so you won’t see anything too out of the ordinary below!
Don’t Be Intimidated By Indian Cooking!
At first, Indian cooking can seem very intimidating, almost to the point you don’t want to attempt it on your own. Although totally understandable, it’s important to know the secret – you can’t go wrong!
All you have to do is add the flavors and seasonings a couple at a time and taste test as you go until you find your desired spice and flavor levels! It’s honesty what I do and I guarantee every other person will give you the same advice in regards to Indian food. It’s all about taste testing and being spontaneous, which makes it fun and far from scary!
Delicious, Low Carb Indian Food
Growing up in an Indian household and traveling to India every year with my dad, naturally I fell in love with the cuisine. It’s no real guess that Indian food is my all-time favorite.
That being said, Indian food isn’t the most keto friendly food, especially when attempting to eat out. We knew we had to make our own recipes and share them with you. Our favorite is keto butter chicken, and it pairs great with our low carb naan! We also have a chicken saag for all you spinach and potassium (hehe) lovers.
Low Carb, Easy Tandoori Chicken
If you don’t like tandoori chicken, no worries. We’ve got you covered with our other favorite Indian recipes above. However, we think you’ll find that this recipe will change the way you look at Indian food.
When a lot of simple, yet powerful flavors can be combined to create such a beautiful eating experience, you have to give it a shot. This Easy Tandoori Chicken won’t take up much of your time, but it will change your life!Note: the nutrition reflects the amount of marinade used (not all of the ingredients), since part of it is removed prior to baking!
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Easy Tandoori Chicken”
Easy Tandoori Chicken
Ingredients:
- 2 lbs skin on drumsticks (5)
- 1 cup sour cream
- Juice of 1/2 lemon
- 1/2 tbsp garlic paste
- 1 tsp ground ginger
- 2 tsp chili powder
- 1 tsp turmeric powder
- 1 tsp Cumin
- 1/4 tsp allspice
- 1/2 tsp ground mustard
- 1 tsp Pink Himalayan Salt
- 1 tbsp olive oil
Instructions:
- Place all the drumsticks on a cutting board and pat dry with paper towels. If desired, carefully cut the tendons at the bottom of the drumstick by slicing around the circumference all the way to the bone.
- Make 3-4 slits into the meat/skin width wise using a knife. Set aside.
- Add all the above ingredients, except for the chicken, to a large bowl. Combine using a spoon.
- Add in the chicken and thoroughly coat them, using your hands to rub the marinade under the skin and into the slits you made. Cover the bowl with saran wrap and marinate, preferably overnight, but for at least 6 hours.
- Preheat the oven to 450 degrees F and place a rack onto a baking sheet.
- Remove each piece of chicken, one at a time, out of the bowl and wipe any excess marinade off the chicken (the flavors will have seeped into the chicken) and place on the baking sheet. Repeat until all are on the sheet. Bake for 22 minutes and then broil for 1-2 minutes, if desired.
- Serve immediately and enjoy! Store in a Tupperware container in the fridge up to 4 days.
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Lin says
Tried tonight with thigh cutlets, absolutely delish!!
Will 100% be making this over & over again!!
Rochelle Fitzpatrick says
Delicious!!! There’s a fantastic thick, tangy, creamy Instant Pot Greek Yogurt recipe online made with whole milk and cream that is cured long enough the lactose is converted to lactic acid leaving a carb free/lactose free yogurt–my lactose intolerant Eastern Indian daughter-in-law loves it!. I’m going to take your recipe and add the yogurt back and see what I come up with.
Heather says
Hi Guys,
The recipe is a bit confusing! If i select 1 drumstic (SERVING) THE RECIPE SAYS FIVE DRUMSTICKS? hOW DO I WORK OUT THE ACTUAL RECIPE FOR TWO PEOPLE!
Olivia Kendrick says
Sorry about that, the servings the recipe makes is 5, so just divide all ingredients by 5, then multiply by 2 in order to get 2 servings. Or you can just make the whole recipe and save the other 3 legs for later.
Andy Mast says
Perhaps you can consider making a keto samosa with a keto coriander chutney to dip them in! I miss a nice rich yellow dahl, cutlets, naan and gulab jamun! I suspect gulab jamun could be pulled off with fathead dough.
Lauren (KetoConnect) says
Those sound like wonderful ideas! I’ll pass them along to Matt and Megha!
Rohini Nidhi says
Hi Megha,
Can we cook in stove in any way actually I don’t have oven with me. I have microwave with me. Please suggest
Geri D. says
OMG! Thank you for this! We love Indian food! My husband always orders chicken tandoori and I always get the chicken masala! Can’t wait to try it! Thank you!!
Judy says
After baking for 22 minutes, should I turn them over.
I baked for 22 minutes and then broiled for 2 minutes and they still didn’t look crispy enough so I broiled another 3 minutes or so.
The chicken is done on the inside. But the skin on the underside didn’t crisp up. Can you tell me if I did something wrong? Or maybe my oven doesn’t heat like other ovens.
Carri says
Can yellow mustard be used instead of ground mustard?
Megha Barot says
That should work!
Cheryl says
How would you substitute tandoori seasoning and exactly which spices you would cut out???? Sounds delis
Cass (KetoConnect) says
You could probably just omit our spices and use tandoori in their place!
Ronda says
Looks delicious. One of my all time favourites. I can’t eat sour cream are there any substitutes?
Fat free plain yogurt or with some fat?
Thanks
Matt Gaedke says
Ya, just the lowest carb yogurt you can find should work.
Michelle says
A single serving is 5 drumsticks?
Megha Barot says
The nutrition is for 1 drumstick! The serving size is up to you 🙂
Robin says
I watched the chicken pizza crust and heard you talking about the thick crust pizza too but I was unable to find the recipe for that one. Please advise ? thank you.
Trevgirl says
Looks awesome. What’s the dipping sauce you show on your pictures of the tandoori chicken, would love s fenugreek or tamarind dipping sauce if you have one to share!
Megha Barot says
It’s not a dipping sauce, it is chili powder 🙂
Jorma says
Another great recipe from you two. Big fan. Your vids are always fun to watch.
Natalie says
Would coconut cream work instead of sour cream? Thanks for the recipe!
Megha Barot says
Yes! It may just give off more of a coconut flavor but delicious nonetheless!
Heidi S. says
On this Tandoori Chicken, can I use fresh crushed garlic instead of paste? BTW, you two rock!
Megha Barot says
That should work!