Chicken Tandoori: A Keto Diet's Best Friend?

Tandoori chicken is a popular Indian dish that can be made keto-friendly with a few simple adjustments. The key is to make your own tandoori marinade, eliminating the extra carbs and sugars found in store-bought options. This low-carb version is a tasty alternative to high-sugar curry dinners and can be made in an air fryer, oven, or on the barbecue.

Tandoori chicken is keto-friendly

Tandoori chicken is a popular Indian dish that can be made keto-friendly by using a low-carb marinade. The longer you leave it to marinate, the more intense the flavour.

Most store-bought tandoori pastes contain sugars, stabilisers, wheat, colouring and additives, which are not keto-friendly. However, you can make your own keto-friendly marinade with just a few simple ingredients: natural unsweetened yoghurt, tandoori paste and salt. You can also add ingredients like garlic, ginger, chilli powder, cinnamon, cumin, paprika, allspice, garam masala and lemon juice to enhance the flavour.

To make tandoori chicken, cut slits in the chicken pieces to allow the marinade to penetrate the meat. Mix the ingredients for the marinade and rub it over the chicken, ensuring that it gets into the slits. Leave the chicken to marinate in the fridge for at least 30 minutes, or overnight for a more intense flavour.

You can cook tandoori chicken in an oven, on a grill, in an air fryer or on a barbecue. If using an oven, preheat to a high temperature and bake the chicken until the skin has crisped and the meat is cooked through. You can also cook it on a pan, using a low heat and covering it with a lid to create steam. If you have an air fryer, preheat it to 190°C/375°F and cook the chicken for 15-20 minutes.

Tandoori chicken is a delicious and keto-friendly option, perfect for those following a low-carb, high-fat diet.

Store-bought vs homemade tandoori paste

Tandoori chicken is a keto-friendly dish, but it's important to be mindful of the ingredients used in the tandoori paste and the cooking method. Store-bought tandoori pastes may contain additives, preservatives, and hidden sugars that can impact the keto credentials of your meal. On the other hand, making your own tandoori paste at home ensures you know exactly what's in it and allows you to tweak the flavours to your preference.

Store-Bought vs. Homemade Tandoori Paste:

Store-Bought Tandoori Paste:

• Convenience: Store-bought tandoori pastes offer convenience and are readily available in jars at grocery stores.
• Variety: You can find different brands and variations, allowing you to explore various flavours and spice blends.
• Shelf Life: These pastes often contain preservatives, giving them a longer shelf life. However, this also means consuming additional additives.
• Ease of Use: They are easy to use and can be added directly to recipes, saving time in the kitchen.
• Salt Content: Store-bought options tend to have higher salt content, which may be a concern for those monitoring their sodium intake.

Homemade Tandoori Paste:

• Ingredient Control: Making your own paste allows you to control the ingredients, ensuring it aligns with your keto diet and personal preferences.
• Customisation: You can adjust the spice levels, add more chilli, or omit ingredients you don't prefer. This customisation is especially useful for those with dietary restrictions or allergies.
• Additive-Free: Homemade pastes are free from artificial additives and preservatives, making them a healthier option.
• Freshness: Preparing your own paste allows you to use fresh spices and ingredients, enhancing the flavour profile of your dish.
• Time Commitment: It requires additional time and effort to source the ingredients and prepare the paste from scratch.

While store-bought tandoori pastes offer convenience, homemade pastes provide the advantage of customisation and ingredient control. Preparing your own tandoori paste ensures you know exactly what goes into your food, making it easier to maintain your keto diet and accommodate any specific dietary needs or preferences. Additionally, the freshness of the ingredients in a homemade paste can elevate the flavours in your tandoori chicken dish.

Tandoori chicken marinade

Tandoori chicken is a popular Indian dish where chicken is marinated in a yoghurt-based sauce and flavoured with a variety of spices. The chicken is then traditionally cooked in a tandoor, a cylindrical clay oven, but can also be cooked in an oven, on a stovetop, in an air fryer, or over direct fire.

The marinade is made with Greek yoghurt, ginger, garlic, and a variety of spices, including garam masala, red chilli powder, black pepper, coriander powder, salt, turmeric, and dried fenugreek leaves. The chicken is typically marinated overnight, or for at least 6 hours, to allow the flavours to penetrate the meat and tenderise it.

To make the marinade, simply mix all the ingredients together in a bowl until smooth. Make deep slits in the chicken to help the marinade penetrate, then cover the chicken with the marinade and refrigerate.

For an extra layer of flavour, the chicken can be marinated in two batches, with a second marinade made with mustard oil, chilli powder, tandoori masala, dried fenugreek leaves, yoghurt, cumin powder, and chaat masala.

Tandoori chicken is a delicious and easy dish to make at home, perfect for a juicy and flavourful meal.

Tandoori chicken cooking methods

Tandoori chicken is a popular Indian dish where marinated chicken is grilled to perfection. The chicken is marinated in a mixture of yogurt and spices, which gives it a distinctive flavour and tenderizes the meat. The traditional way of cooking Tandoori chicken is in a tandoor, a cylindrical clay oven, but it can also be cooked in an oven, on a stovetop, in an air fryer, or over direct fire. Here are some common cooking methods for Tandoori chicken:

Oven-Baked Tandoori Chicken:

• Preheat the oven to a high temperature, ideally around 450 degrees Fahrenheit.
• Place a wire rack over a baking tray lined with foil for easy cleanup. Spray oil over the wire rack.
• Prepare the chicken by marinating it in a mixture of yogurt, spices, and herbs. Make deep slits in the chicken to allow the marinade to penetrate the meat.
• Arrange the marinated chicken on the rack and roast for 12-15 minutes. Baste with chilli oil or melted butter, then turn the chicken and roast for another 12-15 minutes.
• Finish with 2-3 minutes of broiling to get charred spots (if desired). The total cooking time will depend on the size of the chicken and your oven, so adjust accordingly.
• The chicken is cooked when an instant-read thermometer inserted into the thickest part reads 165-170°F (75°C).

Stovetop Grilled Tandoori Chicken:

• Heat a pan or skillet on medium heat and spread 1-2 tablespoons of oil.
• Place the chicken pieces on the skillet and cook for 3-4 minutes, then turn the pieces.
• Apply the marinade and cook for another 3-4 minutes, turning occasionally, until the chicken is cooked through.
• The chicken is cooked when it is easily pierced with a fork and an instant-read thermometer inserted into the thickest part reads 165-170°F (75°C).

Air-Fried Tandoori Chicken:

• Preheat the air fryer to 390°F (200°C).
• Place the chicken in the air fryer basket and cook for 10 minutes on each side or until cooked through. The internal temperature of the chicken should reach 165°F (75°C).
• Brush the chicken with the leftover marinade or a mixture of red chilli paste and oil. Air fry for another 2 minutes. For a more authentic flavour, brush with mustard oil or butter.

Outdoor Grilled Tandoori Chicken:

• Preheat an outdoor grill to medium-high heat and grease the grate generously with oil.
• Wipe off the excess marinade from the chicken and place the pieces on the preheated grill.
• Cook for 5-6 minutes, then turn the chicken and baste the marinade on the top side. Turn again after 5-6 minutes. The total cook time will depend on the size of your chicken pieces.
• Insert a meat thermometer into the thickest part of the chicken and cook until it reaches an internal temperature of 165°F (75°C). Brush with butter or mustard oil.

Tandoori chicken serving suggestions

Tandoori chicken is a delicious dish, perfect for a backyard barbecue. But what to serve with it? Here are some serving suggestions to make your next tandoori chicken feast a success.

Rice

Rice is a classic side dish to serve with tandoori chicken. It is filling and goes well with the flavours of the chicken. Lemon rice, a beautiful sunshine-yellow dish with anti-inflammatory turmeric, is a great option. Saffron rice is another tasty choice, with the warmth and colour of saffron adding a unique touch to your meal.

Bread

Naan bread is a must-have with Indian food. This soft bread adds an interesting taste and texture to your meal, and it's great for dipping into the tandoori chicken juices. If you want a gluten-free option, there are many delicious gluten-free bread recipes available.

Salads

A refreshing salad is a great way to balance the bold flavours of tandoori chicken. Kachumber, a tomato cucumber chilli salad, is a perfect choice. It's a celebration of summer with its peak-season tomatoes, cucumbers, green chillies, onion, and lemony chilli dressing. You could also try a beetroot salad with feta cheese, a sweet, healthy, and cheesy option to complement the chicken.

Potatoes

Potato dishes are a safe bet to serve with tandoori chicken. Grilled gunpowder potatoes, buttery and spicy, are a delicious option. Or try an Indian-inspired potato salad with curried flavours.

Dips and Chutneys

Mint chutney is a refreshing treat to go with tandoori chicken. It's made with mint, yoghurt, green chillies, and cilantro. You could also try a green coriander chutney, a bright green dip that is perfect for grilled food. Onion raita, a cooling yoghurt dip, is another excellent choice to help with the spice of the chicken.

Vegetables

Tandoori chicken goes well with a variety of vegetable side dishes. Air fryer cauliflower steaks, with their wonderful texture and naturally nutty flavour, are a fun and effortless side. Grilled potatoes are another tasty option, perfectly seasoned and crispy.

Meat

If you're looking for a more substantial side dish, why not try some pulled pork, brisket, or ribs? They are classic barbecue options and will mix things up a bit.

There you have it! Plenty of ideas to make your tandoori chicken meal a success. Enjoy experimenting with different sides and creating a delicious and satisfying feast.

Frequently asked questions