This article provides a comprehensive guide to preparing a delicious and healthy keto-friendly tandoori chicken dish. Whether you're a seasoned cook or a beginner, this recipe is designed to be easy to follow and yields flavorful results. It adapts traditional Indian flavors to suit a low-carb lifestyle, making it a perfect weeknight dinner option.
Introduction
Craving Indian food but short on time? This keto tandoori chicken recipe offers a quick and easy alternative to takeout. Inspired by North Indian cuisine, this dish combines a simple marinade with your choice of cooking method, whether it's the oven or an air fryer. Tandoori chicken is a hit with those who enjoy flavorful, aromatic food without excessive heat.
What is Tandoori Chicken?
Tandoori refers to a style of Indian cooking that uses a tandoor, a very hot clay oven. Proteins are marinated in yogurt or coconut milk with a blend of aromatic spices before being roasted in the tandoor. This recipe recreates those flavors using accessible kitchen equipment.
Understanding Tandoori Spice Blend
Tandoori spice blends, also known as tandoori masala, can vary but typically include garam masala (a mix of coriander, cumin, cardamom, cloves, black pepper, cinnamon, and nutmeg), garlic, ginger, turmeric, onion, mace, cayenne pepper, and Kashmiri chili powder. For convenience, you can purchase a pre-made tandoori spice blend at the store or online.
The Signature Red Color
The red color in tandoori chicken traditionally comes from Kashmiri red chilies, which are used more for their color than their heat. Some restaurants use red food coloring to achieve the traditional color. However, the taste remains delicious regardless of the color achieved.
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Choosing the Right Chicken Cut
Bone-in chicken thighs, whole legs, or drumsticks are recommended because they stay moist and flavorful. The chicken is typically cooked without the skin to allow the marinade to directly contact the meat. Boneless, skinless chicken thighs or breasts can also be used, though cooking times may need adjustment.
Marinating for Maximum Flavor
Plan ahead, as the chicken needs to marinate for at least two hours, or up to a day. If time is short, make some slashes in the meaty part of the thigh to help the marinade penetrate.
Ingredients for Keto Tandoori Chicken
The ingredient list is short and simple, making this recipe very accessible.
- Bone-in, skin-on chicken (thighs and drumsticks recommended)
- Plain yogurt (regular or Greek)
- Tandoori seasoning
- Lemon juice
- Salt
- Optional: Avocado oil for greasing, fresh cilantro and lemon wedges for garnish
Step-by-Step Instructions
Marinating the Chicken
- In a large bowl, whisk together the plain yogurt, tandoori seasoning, kosher salt, and lemon juice.
- Add the skinless, bone-in chicken thighs and mix well to coat with the marinade, ensuring each piece is thoroughly covered.
- Cover the bowl and refrigerate for at least 2 hours, or preferably overnight, to marinate.
Cooking in the Oven
- Preheat the oven to 400°F on convection roast setting (or 425°F in a non-convection oven).
- Place a wire rack on a rimmed baking sheet and grease the rack with your fat of choice.
- Place the chicken in a single layer, skin-side down, on the rack.
- Bake for 25-30 minutes, flipping the chicken over at the halfway point.
Cooking in the Air Fryer
- Preheat the air fryer to 375ºF and lightly grease the rack(s).
- Arrange the chicken, skin-side down, on the rack(s) in a single layer. Depending on the size of your air fryer, you may need to work in batches.
- Air fry for 12 minutes, then flip the chicken pieces over and air fry another 10 to 12 minutes, until the skin is lightly browned and crisp, and the internal temperature reaches 165ºF on an instant-read thermometer. For the best results, switch the racks during baking a few times.
Alternative Cooking Method: Stovetop
If you don't have an oven, you can cook this on a pan, using a non-stick pan on a low heat and covering it with a lid. Flip the chicken every few minutes to ensure even cooking without burning it. A meat thermometer is essential for achieving perfectly cooked chicken.
Tips for Crispy Skin
To achieve crispy skin in the air fryer, always start with the chicken pieces skin-side down. This helps both sides get nicely browned and the skin on top gets a crispy finish. In the oven, you can broil the chicken for a minute at the end for extra crispiness.
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Serving Suggestions
Traditionally, tandoori chicken is served with steaming basmati rice, paratha, or naan. For a keto-friendly option, serve with coconut cauliflower rice or a side of roasted vegetables. Garnish with fresh cilantro and lemon wedges.
Storing Leftovers
Leftover tandoori chicken can be stored in airtight containers in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Nutritional Information
Each serving of this Air Fryer Tandoori Chicken recipe contains approximately 2.7g of carbs. Most of the carbs come from the yogurt marinade, with the actual amount closer to 1.5g per serving. It also boasts 40 grams of protein, making it an excellent high-protein, low-carb meal.
Adapting the Recipe
Feel free to adjust the spice level and flavor profile to suit your preferences. You can also experiment with different vegetable combinations when making a sheet pan version of this recipe.
Additional Tips for Success
- Use a Meat Thermometer: This is crucial to avoid overcooking the chicken. Cook until the internal temperature reaches 165F.
- Dairy-Free Option: While yogurt is traditional, lemon juice can be used as a substitute.
- Basting: Baste the chicken with oil or ghee while cooking to keep it moist.
- Scoring the Chicken: Score the skin by cutting gashes into the flesh to allow the marinade to penetrate the meat.
Common Questions
What does tandoori chicken taste like?
Tandoori chicken has a complex, aromatic flavor from the combination of spices like turmeric, coriander, cinnamon, and cardamom. It has a delicious tanginess from the yogurt marinade, which also helps to tenderize the meat.
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Can you make this with boneless chicken?
Yes, you can use boneless, skinless chicken thighs or breasts. Reduce the cooking time accordingly.
Is tandoori chicken healthy?
Tandoori chicken is a healthy choice. It's low in carbs and high in protein, especially when made without added sugars or artificial ingredients.