Low Carb Tandoori Chicken Thigh
Transform your weeknight dinner with this flavorful and protein-packed Low Carb Tandoori Chicken Thigh recipe! Juicy, bone-in chicken thighs are marinated in a rich blend of full-fat Greek yogurt, lemon juice, and aromatic spices like garam masala, cumin, and turmeric, ensuring every bite bursts with authentic Indian-inspired flavor. Designed for a low-carb lifestyle, this dish pairs perfectly with cauliflower rice, a crisp green salad, or steamed veggies. With minimal prep time and an oven-baked finish enhanced by optional broiling for a signature char, it’s both healthy and delicious. Ready in under 50 minutes, this keto-friendly tandoori chicken is ideal for meal prep and satisfying weeknight cravings alike.
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Recipe Information
Ingredients
- 4 pieces Chicken thighs (bone-in, skinless)
- 1 cup Plain Greek yogurt (full-fat, unsweetened)
- 2 tablespoons Lemon juice
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 1 teaspoon Garam masala
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Cayenne pepper (optional, for heat)
- 1 teaspoon Salt
- 2 tablespoons Olive oil or ghee
- 2 tablespoons Fresh cilantro (for garnish, optional)
Instructions
In a large mixing bowl, combine Greek yogurt, lemon juice, ginger paste, garlic paste, ground cumin, ground coriander, paprika, garam masala, turmeric powder, cayenne pepper (if using), and salt. Mix thoroughly to create a smooth marinade.
Pat the chicken thighs dry with paper towels. Using a sharp knife, make a few shallow cuts on each chicken thigh. This helps the marinade penetrate deeper.
Add the chicken thighs to the mixing bowl and coat them thoroughly with the tandoori marinade. Ensure the marinade gets into the cuts on the chicken. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.
Preheat your oven to 400°F (200°C). Line a baking sheet with foil or parchment paper for easy cleanup. Place a wire rack on top of the baking sheet to allow hot air circulation during cooking.
Remove the marinated chicken thighs from the refrigerator and let them sit at room temperature for 15 minutes while the oven preheats.
Lightly brush the chicken with olive oil or melted ghee, then place the thighs on the wire rack skin-side down.
Bake in the preheated oven for 20 minutes. Flip the chicken thighs over and bake for an additional 15 minutes, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
For a classic charred tandoori appearance, broil the chicken on high for 2-3 minutes after baking, watching carefully to avoid burning.
Remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro before serving if desired.
Serve hot with a side of low-carb salad, cauliflower rice, or steamed vegetables.
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.8 g | 110% | |
| Saturated Fat | 24.1 g | 120% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 424 mg | 141% | |
| Sodium | 3698 mg | 161% | |
| Total Carbohydrate | 35.9 g | 13% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 7.6 g | ||
| Protein | 123.4 g | 247% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 387 mg | 30% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1888 mg | 40% | |
*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.
