Madeleine Hull
Tandoori chicken is a popular dish that can be enjoyed on a keto diet. The ketogenic diet is a low-carbohydrate diet that has been linked to quick fat loss and sustained weight loss. Tandoori chicken is a good source of protein and iron and has a low-carb content, making it ideal for a keto diet. While store-bought tandoori paste often contains sugars, stabilizers, and wheat, making your own marinade with tandoori paste, natural unsweetened yogurt, and salt can eliminate these extra carbs. This article will explore the nutritional value of tandoori chicken and provide a recipe for a keto-friendly version of this delicious dish.
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What You'll Learn
Tandoori chicken is keto-friendly
Tandoori chicken is a popular dish all over the world, and it can be enjoyed as part of a keto diet. The ketogenic, or keto, diet is a low-carbohydrate way of eating that is linked to quick fat loss and sustained weight loss. It initially became popular as a treatment for epilepsy, but more recently has been adopted as a way to lose weight.
When preparing tandoori chicken for a keto diet, it is important to consider the marinade ingredients. Packaged tandoori paste often contains sugars, stabilizers, and wheat, which are not keto-friendly. However, you can easily make your own keto-friendly marinade by using unsweetened yogurt, spices, and salt. Some recipes also include lemon or lime juice in the marinade. It is recommended to marinate the chicken for at least 30 minutes, but preferably a few hours, to allow the flavors to penetrate the meat.
There are several ways to cook keto tandoori chicken. It can be baked in an oven, cooked on a stovetop, grilled on a barbecue, or even air-fried. The cooking method can be adjusted based on individual preferences and equipment availability.
Tandoori chicken is a versatile dish that can be enjoyed as part of a keto diet. By making a few simple adjustments to the marinade and cooking method, it can be made keto-friendly without sacrificing flavor.
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Nutritional value of tandoori chicken
Tandoori chicken is a keto-friendly dish that people can include in their daily diet. It is a good source of protein and has a low-carb, high-fat content.
Based on a 2000-calorie diet, one serving of half a kg of chicken contains around 390-400 calories. The macronutrient breakdown is 8% carbs, 33% fat, and 62% protein. The entire carb content is 8g, fats are 19g, and protein content is 45g.
However, packaged tandoori paste often contains sugars, stabilizers, and wheat, which are not suitable for a keto diet. To avoid this, one can make a low-carb tandoori marinade with natural unsweetened yoghurt, tandoori paste, and salt. This marinade can be adjusted to one's personal taste preferences and spice tolerance levels.
Tandoori chicken is a delicious, soft, and spicy dish that can be enjoyed at a BBQ, as a winter curry, or even as a packed lunch. It is a keto-friendly Indian dish that can be paired with Greek yoghurt and sides like turmeric cauliflower rice.
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Tandoori chicken marinade
Tandoori chicken is a delicious keto-friendly dish that can be enjoyed by those on a ketogenic diet. The key to keeping it keto is to make your own tandoori marinade, as store-bought options often contain sugars, stabilizers, and wheat.
Ingredients:
- Natural unsweetened yogurt
- Tandoori paste
- Salt
- Lemon juice
- Ginger garlic paste
- Kashmiri red chilli powder
- Roasted cumin powder
- Coriander powder
- Garam masala powder
- Black salt and pepper powder
- Mustard oil
Instructions:
- In a large bowl, mix together the marinade ingredients. You can also add ginger garlic paste, Kashmiri red chilli powder, and other spices if you like a more complex flavour profile.
- Pat the chicken dry and make deep cuts on the meat. This will allow the marinade to penetrate deeper and ensure a juicier end product.
- Place the chicken in the bowl with the marinade and use your hands or a brush to coat the chicken evenly. You can also put the marinade and chicken in a sealable plastic bag and massage the bag to coat the chicken.
- Cover the bowl or seal the bag and place it in the refrigerator. Allow the chicken to marinate for at least one hour, but preferably for 7-8 hours or even overnight for maximum flavour.
- Preheat your oven to 180°C or 350°F. Line a baking tray with foil and place a rack on it. You can also use a wire rack with a dripping tray underneath to catch any drippings.
- Remove the chicken from the marinade, shaking off any excess. Place the chicken on the rack and bake for 20 minutes.
- Take the chicken out of the oven and generously slather both sides with more marinade. Bake for another 10 minutes.
- Do a final baste with the marinade and then spray or brush the chicken with oil. Bake for a final 10 minutes.
- Check the internal temperature of the chicken with a meat thermometer. It should read 165°F when done.
- Remove the chicken from the oven and let it rest for a few minutes before serving.
You can also grill the chicken on a barbecue or charcoal grill for that authentic tandoori chargrilled flavour. Simply preheat your grill to medium-high heat and cook the chicken for about 6-8 minutes per side, or until the internal temperature reaches 165°F.
Enjoy your delicious and keto-friendly tandoori chicken!
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Tandoori chicken recipes
Tandoori chicken is a keto-friendly dish, thanks to its high good fat and protein content, and low-carb count. Here is a delicious tandoori chicken recipe that you can make at home, with some tips on customising it to your taste.
Ingredients:
- Chicken (legs, drumsticks, thighs, quarters, or a mix of these)
- Yogurt (Greek, natural, or plain)
- Spices (garam masala, cumin, cinnamon, ground coriander, turmeric, smoked paprika, red chilli powder, black pepper, and coriander powder)
- Ginger and garlic (paste or freshly minced/grated)
- Salt (kosher, sea, Himalayan, or regular)
- Oil (olive, mustard, avocado, grapeseed, refined coconut, or neutral cooking oil)
- Lemon juice (or amchur/dried mango powder/chaat masala)
- Coriander leaves (chopped, for garnish)
- Red food colouring (optional)
Instructions:
- Prepare the marinade by mixing together the yogurt, spices, ginger, garlic, salt, oil, and lemon juice in a large mixing bowl. Taste and adjust the salt and spices to your preference.
- Pat the chicken pieces dry and make deep slits on them. You can ask your butcher to make these slits or do it yourself.
- Coat the chicken generously with the marinade, ensuring that it gets into the slits. You can marinate the chicken for a few hours or overnight in the refrigerator, or for 10 minutes to an hour at room temperature.
- Preheat the oven to 200°C/400°F. Place tin foil on wire racks.
- Remove the chicken from the marinade, shaking off any excess. Place the chicken pieces on the wire rack.
- Bake for 20-25 minutes, or until the edges begin to char.
Customisations:
- For a more authentic Indian flavour, use ghee or butter instead of olive oil, and don't skip the garam masala.
- For a smokier flavour, substitute half of the Kashmiri red chilli powder with smoked paprika.
- For added colour, use a small amount of red food colouring, or brush the chicken with chilli oil.
- To make the dish even spicier, add some dried fenugreek leaves (kasuri methi) and chaat masala to the marinade.
- Serve with cilantro/mint chutney, turmeric rice, cucumber raita, sliced onion, lemon/lime, and naan or basmati rice.
Enjoy your homemade tandoori chicken, keto-style!
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Tandoori chicken preparation
Tandoori chicken is a popular Indian dish where chicken is marinated in yogurt and spices and then grilled to perfection in a tandoor, a cylindrical clay oven. The traditional method of cooking tandoori chicken involves using a wood fire or charcoal heat source, which gives the dish its distinctive smoky flavour. However, it can also be cooked in an oven, on a stovetop, in an air fryer, or over direct fire.
To make tandoori chicken, you will need large portions of cut-up skinless and bone-in chicken, such as thighs, drumsticks, or quarters. You can also use skinless whole chicken or chicken breasts. For the marinade, you will need plain yogurt (preferably whole-milk or Greek yogurt), ginger, garlic, and various spices such as cumin, cinnamon, garam masala, ground coriander, smoked paprika, and salt. Some recipes also include olive oil, lemon juice, and red food colouring.
To prepare the dish, start by mixing the marinade ingredients in a bowl. Pat the chicken dry and then add it to the bowl, tossing to coat evenly. Let the chicken marinate for at least 30 minutes, but preferably for a few hours or even overnight for more intense flavour.
When you are ready to cook the chicken, preheat your oven to 200C/400F or higher if you are using an air fryer or grill. Place the chicken in the oven or heat source and cook for 20-25 minutes, or until the chicken is cooked through and slightly charred on the outside. Serve with mint or cilantro chutney, raita, or warm paratha, naan, or basmati rice.
Tandoori chicken is a delicious and healthy option for those on a keto diet, as it is high in good fats and protein and low in carbohydrates. However, it is important to note that packaged tandoori paste often contains sugars, stabilizers, and wheat, which are not keto-friendly. Therefore, it is best to make your own marinade using fresh ingredients to ensure it complies with keto diet requirements.
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Frequently asked questions
Yes, tandoori chicken can be eaten on a keto diet due to its high good fat and protein content and low carbohydrate content.
Based on a 2000 calorie diet, one serving size of half a kg of chicken has a total calorie content of around 390-400 calories. The total carbohydrate content is 8g, fat content is 19g, and protein content is 45g.
The best way to cook keto tandoori chicken is to marinate the chicken in a low-carb tandoori marinade made with lemon or lime juice and yogurt. The chicken can then be cooked in an oven, on a grill, on a barbecue, or in a pan.
The chicken should be marinated for at least 30 minutes, but it can be left for up to 48 hours for a more flavourful and tender dish.
Keto tandoori chicken can be served with chutney, raita, or turmeric cauliflower rice.
