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Keto Tandoori Chicken

The King of the Grill – Tandoori Chicken

Today we’re making a Keto tandoori chicken. There is just something about meat cooked on coals or over an open flame that adds a level of flavour that is the perfect marriage. That’s why dishes like chicken tikka and tandoori chicken are so iconic. But let’s be honest, no one has a tandoor at home. People living in houses might have a nice BBQ in their back yard but the average person living in an apartment doesn’t. But we can still re-create these dishes and make them taste just as good.

Taking inspiration from watching a lot of Youtube videos I decided to try a 48 hour tandoori chicken. A longer marination process in the hope of getting a more flavourful, tender and juicy bird. Give the video a watch.

Was it worth it?

The truth is I don’t think the 48 hours changed things significantly. Which is why in my instructions below I’ve cut the marination time down. . The coal trick does work and adds a smokey flavour to it. The main issue with cooking in an oven is it doesn’t ever reach the same temperature as a tandoor does so you miss a bit of those dark gnarly bits on the chicken itself.

Truth be told it was a damn good chicken it’s something that’s great to make regularly because you can even shred the meat and make tandoori chicken sandwiches, chicken salad and tons of other dishes from the meat.

Cooking on the pan

Now if you don’t have an oven you can just cook this on a pan. I would suggest using a non stick pan and putting te chicken on a low heat and covering it with a lid. That way you create some steam and you can cook the chicken without burning it. So make sure you flip the chicken every few minutes. The meat thermometer will be your best friend here to get the perfectly cooked chicken. The advantage of the stove is that the juices and marinade cook and reduce and re-coat the chicken leading to a more intense flavour if you ask me.

You can also chuck this into your air fryer and cook it as well. If you have access to a BBQ there is going to be nothing better.

Easy Tandoori Chicken

Macro Information

I think you can just use a generic tandoori chicken listing on MFP. There should also be an option for a generic grilled chicken meat only that will work. The truth is this is mostly just skinless chicken. Sure we’re using a bit of oil and yogurt in the marinade but they are largely insignificant to the macros. You can separately add fat like butter on the chicken and add that to your MFP.

More tandoori deliciousness

Try my recipes for


Keto Tandoori Chicken

Keto Tandoori Chicken

Keto Tandoori Chicken

A traditional Indian tandoori chicken
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Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Course Main Dish
Cuisine Indian
Servings 4 servings


For the Tandoori Chicken

  • 1 Full Chicken without Skin
  • 1 Tbsp Butter or Ghee for basting

For the first marinade

  • 1 Tsp Ginger Garlic Paste Buy Online
  • 1/2 Tsp Salt
  • 1/2 Tsp Kashmiri Red Chilli Powder
  • 1/2 Lime (Juiced)

For the second marinade

For the chutney

  • 50 grams Coriander
  • 50 grams Mint
  • 1 Green Chilli
  • 10 grams Ginger
  • 15 grams garlic
  • 1/2 Tsp Salt
  • 1/4 Tsp Cumin Powder
  • 1/2 Tsp Chaat Masala
  • 1/2 Lime (Juiced)
  • 2 Tbsp Water
  • 100 grams Yogurt


  • Start by prepping the chicken. Remove the wing tips, neck and giblets etc if any. Then you want to score the skin by cutting gashes into the flesh. This is to allow the marinade to penetrate the meat. Shallow ones in the breast meat and deeper ones right till the bone on the leg and thigh.
  • Mix all the ingredients for the first marinade in a blow and then add in the chicken and massage the marinade all over the flesh. Once the chicken is fully covered in the marinade then pop the bowl in the fridge after covering for about 30-60 minutes.
  • To made the second marinade start by mixing the mustard oil and kashmiri chilli powder together to bring out the colour. Then add in the rest of the ingredients and mix well.
  • Once the chicken has sat for 30-60min in the first marinade remove it and add the second marinade. Once again massage the chicken well with the marinade making sure it gets into all the cracks and crevices.
  • Now pop it in the fridge to marinade for 4 hours at least. Overnight is better.
  • To make the chutney put everything except the yogurt in a blender and blend till you get a nice dark green chutney. Remove from the blender and mix with the yogurt. Store in the fridge.
  • To cook the chicken preheat the oven to the highest temp for at least 30 min.
  • Remove the chicken from the fridge and let it come to room temp. While this is happening place a steel bowl or oven proof ramekin in the bowl with the chicken. Heat a coal on the stove and once flaming hot add to the ramekin and drop a few drops of oil or ghee on the coal. Once the coal starts smoking cover with a lid and let the chicken smoke.
  • When cooking the chicken for best results use a meat thermometer.
  • Once the oven is preheated add the chicken on to a baking tray lined with foil. You can place it on a wire rack to avoid it sticking to the foil or the tray. And now bake till the internal temp is 73C or 165F for the thickest part of the breast.
  • Once removed from the oven baste with the butter.
  • Enjoy the chicken after resting it for 10 min. Serve with the chutney.
Tried this recipe?Let us know how it was!

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  1. Sahil. Baking should we cover or uncover & what temp in Fahrenheit can I bake?
    Highest I don’t think will happen with my oven since it will smoke…

    1. What you can do is then cook it at the highest available setting where it won’t smoke. And you can lightly char it on the stove if you have one, even if you can’t it will still be delicious!

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