Go Back
–+ servings
Print

Low-Carb Tandoori Chicken with Keto Raita

This tantalizing Low-Carb Tandoori Chicken with Keto Raita brings the vibrant flavors of India to your table without compromising your keto diet. The chicken is marinated in a rich blend of spices and yogurt, then roasted to perfection, while the raita provides a cool, creamy counterpoint that's both refreshing and low in carbs.
Course Dinner
Cuisine Indian
Keyword High-Fat Meals, Keto Indian Recipes, Keto Raita, Low-Carb Dinner, Low-Carb Tandoori Chicken
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 310kcal

Equipment

  • Large mixing bowl
  • Plastic wrap
  • Baking sheet
  • Wire rack
  • Medium bowl
  • Measuring cups and spoons
  • Kitchen knife
  • Cutting board
  • Oven

Ingredients

For the Tandoori Chicken

  • 4 boneless, skinless chicken breasts about 2 pounds or 900 grams
  • 1 cup full-fat Greek yogurt 8 ounces or 227 grams
  • 2 tbsp lemon juice 1 ounce or 30 milliliters
  • 1 tbsp grated ginger 0.5 ounces or 14 grams
  • 3 cloves garlic, minced 0.5 ounces or 14 grams
  • 2 tsp ground cumin 0.18 ounces or 5 grams
  • 2 tsp smoked paprika 0.18 ounces or 5 grams
  • 1 tsp ground turmeric 0.1 ounces or 3 grams
  • 1 tsp ground coriander 0.1 ounces or 3 grams
  • 1 tsp chili powder 0.1 ounces or 3 grams
  • ½ tsp ground cinnamon 0.05 ounces or 1.5 grams
  • ½ tsp cayenne pepper optional for heat, 0.05 ounces or 1.5 grams

For the Keto Raita

  • 1 cup full-fat Greek yogurt 8 ounces or 227 grams
  • 1 medium cucumber, diced 7 ounces or 200 grams
  • 1 tbsp fresh mint, finely chopped 0.2 ounces or 5.6 grams
  • ½ tsp ground cumin 0.05 ounces or 1.5 grams

Instructions

  • Begin by preparing the tandoori marinade. In a large mixing bowl, combine the Greek yogurt, lemon juice, grated ginger, minced garlic, ground cumin, smoked paprika, ground turmeric, ground coriander, chili powder, ground cinnamon, and cayenne pepper. Stir until all ingredients are well incorporated.
  • Season the chicken breasts with salt and place them in the marinade. Ensure each piece is thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or preferably overnight, to allow the flavors to penetrate the chicken.
  • Preheat your oven to 400°F (200°C). Place a wire rack over a baking sheet to allow the chicken to cook evenly on all sides.
  • Remove the chicken from the marinade, allowing the excess to drip off. Place the chicken breasts on the prepared wire rack and bake for 25-30 minutes, or until the internal temperature reaches 165°F (75°C) and the chicken is lightly charred on the outside.
  • While the chicken is cooking, prepare the keto raita. In a medium bowl, mix together the Greek yogurt, diced cucumber, chopped mint, and ground cumin. Season with salt and pepper to taste. Refrigerate until ready to serve.
  • Once the chicken is done, remove it from the oven and let it rest for a few minutes before slicing. Serve the Tandoori Chicken with a generous dollop of the Keto Raita on the side.

Notes

- The chicken can be grilled instead of baked for a more authentic tandoori flavor. If using a grill, cook the chicken over medium-high heat until cooked through.
- For best results, marinate the chicken overnight to deepen the flavors.
- The raita can be customized with additional herbs or spices, such as cilantro or ground cardamom, according to your taste preferences.

Nutrition

Calories: 310kcal | Carbohydrates: 6g | Protein: 38g | Fat: 14g | Fiber: 2g | Net Carbs: 4g