Keto Tandoori Chicken Leg
Indulge in a flavorful and healthy twist on a classic Indian dish with this Keto Tandoori Chicken Leg recipe. Perfectly spiced and juicy, these marinated chicken legs capture the essence of authentic tandoori flavors while staying keto-friendly. A rich blend of full-fat yogurt, bold spices like garam masala, turmeric, and paprika, along with a zesty touch of lemon juice ensures every bite is bursting with taste. Oven-baked or grilled to crispy perfection, this dish is simple yet impressive, making it ideal for dinner parties or weeknight meals. Serve these succulent chicken legs with keto-friendly sides like cauliflower rice or sautéed veggies to complete the experience. Ready in under an hour (plus marinating time), this recipe is your go-to for low-carb, high-protein Indian cuisine that's as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 4 pieces Chicken legs (bone-in, skin-on preferred)
- 1 cup Full-fat plain yogurt (unsweetened, keto-friendly)
- 2 tablespoons Lemon juice
- 2 cloves Garlic (finely minced)
- 1 tablespoon Ginger (grated)
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 1.5 teaspoons Paprika
- 0.5 teaspoon Cayenne pepper (adjust to taste)
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 2 tablespoons Olive oil or avocado oil
- 2 tablespoons Fresh cilantro (for garnish, optional)
Instructions
Make deep cuts into the chicken legs with a sharp knife to help the marinade penetrate and flavor the meat.
In a large mixing bowl, combine yogurt, lemon juice, minced garlic, grated ginger, cumin, coriander, turmeric, paprika, cayenne pepper, garam masala, and salt. Mix well to create a smooth marinade.
Add the chicken legs to the bowl and massage the marinade into the meat, making sure it gets into the cuts. Cover the bowl and refrigerate for at least 2 hours, preferably overnight for maximum flavor.
Preheat your oven to 400°F (200°C) or set up your grill for medium-high heat.
If using an oven, line a baking sheet with foil or parchment paper and place a wire rack on top. Arrange the marinated chicken legs on the rack. Drizzle with olive oil or avocado oil.
Bake the chicken for 40-45 minutes, turning once halfway through, until the internal temperature reaches 165°F (74°C) and the skin is crispy and charred in spots. If grilling, cook the chicken over medium-high heat, flipping occasionally until fully cooked, about 8-10 minutes per side.
Garnish with fresh cilantro before serving, if desired.
Serve hot with a side of keto-friendly vegetables or cauliflower rice for a complete meal.
Nutrition Facts
Calories |
1317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.9 g | 127% | |
| Saturated Fat | 26.0 g | 130% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 392 mg | 130% | |
| Sodium | 2820 mg | 123% | |
| Total Carbohydrate | 18.3 g | 7% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 7.8 g | ||
| Protein | 83.8 g | 168% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 428 mg | 33% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1446 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
