Tandoori Chicken, a very keto friendly dish, can be used in so many ways. If you have any leftovers, simply shred the chicken and add to a salad. You could also use it as a topping on a keto Pizza. Tandoori Chicken Spice Powder can be made at home but since it's very affordable and easily available in so many Indian, Asian stores you're better off buying the powder than making it yourself.

These packaged Tandoori powders can be slightly spicy so it's best to avoid adding Red Chili Powder the first time you cook this dish. Tandoori is also traditionally made using hung curd but this recipe uses 1 Tbsp of Ricotta Cheese in order to thicken up the marinade.

231 calories per serving (recipe makes 4)
Protein
37%
Carbs
5%
Fat
57%
Net carbs
1.9g
Fat
14.1g
Saturated Fat
3.6g
Cholesterol
100mg
Sodium
129mg
Carbohydrates
3.1g
Fiber
1.2g
Sugar
0.4g
Sugar Alcohol
0.0g
Protein
20.3g
Vitamin A
12%
Vitamin C
7%
Calcium
4%
Iron
10%
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Oven Baked Chicken Tandoori Recipe

Prep time10 mins
Cook time30 mins
Total time40 mins

Yields: 4 serving
Net carbs: 1.9 grams

Ingredients

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Instructions

  1. 1
    Wash the chicken pieces, discard any excess tissue, and leave to drain in a colander.
  2. 2
    Make gashes on the pieces with a sharp knife so that the Tandoori spices penetrate the meat well.
  3. 3
    Now put the pieces in a bowl, add all the other ingredients and mix well, making sure you put some of the marinade into those slits.
  4. 4
    Cover the bowl with plastic wrap and leave the chicken to marinade for at least ½ an hour or overnight if possible.
  5. 5
    Turn the oven on to 425° F.
  6. 6
    Spray an oven pan fitted with a wire rack/grill with cooking oil.
  7. 7
    Arrange the chicken over the rack and put the tray in the oven allowing the chicken to cook for 15 minutes.
  8. 8
    Once 15 minutes are up, bring the pan out of the oven, check the pieces to determine how much longer you need to put them in to cook. Lastly, turn the pieces over, spray them with cooking oil and return to the oven for another 7 minutes.
  9. 9
    Now for the last step, turn on the grill and place the tray as close to the grill as possible for another 5 minutes.
  10. 10
    Remove and serve hot with wedges of lime and raw onion rings.

Additional Photos

Oven Baked Chicken Tandoori - Step 1

Wash the chicken pieces, discard any excess tissue, and leave to drain in a colander.

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Make gashes on the pieces with a sharp knife so that the Tandoori spices penetrate the meat well.

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Now put the pieces in a bowl, add all the other ingredients and mix well, making sure you put some of the marinade into those slits. Cover the bowl with plastic wrap and leave the chicken to marinade for at least ½ an hour or overnight if possible.

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Arrange the chicken over the rack and put the tray in the oven allowing the chicken to cook for 15 minutes.

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Once 15 minutes are up, bring the pan out of the oven, check the pieces to determine how much longer you need to put them in to cook. Lastly, turn the pieces over, spray them with cooking oil and return to the oven for another 7 minutes.rnNow for the last step, turn on the grill and place the tray as close to the grill as possible for another 5 minutes.

Oven Baked Chicken Tandoori - Step 6

Remove and serve hot with wedges of lime and raw onion rings.

Calorie Breakdown

This oven baked chicken tandoori recipe has an estimated 231 calories per serving, with 4 servings overall.

Recipe Calories Fats (g) Carbs (g) Net carbs (g) Protein (g)
2 drumstick, with skin (yield from 1 lb ready-t chicken drumstick 391 21 0 0 47
2 chicken thighs 306 19 0 0 31
4 tsp tandoori masala 40 0 4 -0 0
1 tsp fenugreek leaves 2 0 0 0 0
1 tbsp ricotta cheese - whole milk 24 2 0 0 2
1 tbsp ginger garlic paste 15 0 3 3 0
5 tsp plain yogurt - whole milk 15 1 1 1 1
0.5 fruit, (2" dia) limes 10 0 4 3 0
1 grams red chili powder 0 0 0 0 0
1 pinch salt 0 0 0 0 0
1 tbsp olive oil 119 14 0 0 0
Recipe Overall 924 56 12 7 81
Per serving 231 14 3 2 20

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