Low Carb Tandoori Chicken Leg
Bursting with bold flavors, this Low Carb Tandoori Chicken Leg recipe is the perfect balance of healthy eating and indulgence. Marinated in a vibrant blend of full-fat Greek yogurt, aromatic spices like turmeric, garam masala, and Kashmiri chili powder, and fresh aromatics including garlic, ginger, and lemon juice, each bite is a celebration of Indian-inspired cuisine. The chicken legs are oven-roasted to tender perfection, with a golden, crispy exterior that delivers a satisfying crunch, while the inside remains juicy and succulent. Perfect for those on a low-carb diet, this dish pairs beautifully with roasted vegetables or a crisp green salad for a complete, guilt-free meal. With minimal prep time and easy-to-follow instructions, this recipe is as effortless as it is flavorful. Sprinkle with fresh cilantro for a finishing touch and serve warm; it’s guaranteed to impress family and guests alike!
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Recipe Information
Ingredients
- 4 pieces Chicken legs (bone-in, skin-on)
- 120 grams Greek yogurt (full-fat and unsweetened)
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Ground coriander
- 1 teaspoon Kashmiri red chili powder (or regular chili powder for spice)
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 tablespoon Olive oil (for brushing)
- 2 tablespoons Fresh cilantro (optional, for garnish)
Instructions
In a large mixing bowl, whisk the Greek yogurt, garlic, ginger, lemon juice, turmeric, cumin, paprika, coriander, chili powder, garam masala, and salt until a smooth marinade forms.
Using a sharp knife, make 2-3 shallow cuts on the surface of each chicken leg. This allows the marinade to penetrate deeper.
Add the chicken legs to the bowl and toss them in the marinade, ensuring they are thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or ideally overnight, for maximum flavor.
Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the wire rack to prevent sticking.
Place the marinated chicken legs on the wire rack. Brush them with olive oil to promote browning.
Roast the chicken legs in the preheated oven for 30-35 minutes, flipping them halfway through, until the skin is crispy and the internal temperature reaches 165°F (74°C).
For extra charring (optional), switch the oven to the broil setting for the last 2-3 minutes of cooking.
Remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro before serving.
Serve warm with a side of low-carb vegetables or a fresh green salad.
Nutrition Facts
Calories |
1148 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.7 g | 105% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 376 mg | 125% | |
| Sodium | 2742 mg | 119% | |
| Total Carbohydrate | 20.0 g | 7% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 5.0 g | ||
| Protein | 82.9 g | 166% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 243 mg | 19% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 1273 mg | 27% | |
*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.
