Keto Tandoori Chicken Bowls
For the first 25 years of my life I don’t think I had ever tried Indian food, then one day Lauren and I wandered into a local Indian restaurant to try their $10 lunch buffet. I got a plate and proceeded through the line, and when I got back to the table I tried a little bit of everything I had scooped onto my plate yet couldn’t pronounce. I had what tasted like red hot dog chilli, yellow hot dog chilli, and green hot dog chilli (green was my favorite).
Needless to say this was not the greatest introduction into Indian food and I was a little jaded when we tried again a few months later at another Indian restaurant while out of town. I was amazed… The flavors, the spices, all of it was so far removed from our prior experience. I was absolutely hooked; chana masala ✓, tikka masala ✓, palak paneer ✓, but the one dish I can’t get enough of has always been tandoori chicken.
This recipe calls for chicken thighs rather than breasts and I know that can turn some people off, but hear me out. The chicken thigh is more aligned with the macronutrient profile of the keto diet than the breast. It has a greater fat to protein ratio than breasts and for some people, like myself it is more flavorful.
Another reason I prefer chicken thighs over breasts is cost, they are usually less expensive per pound by a few dollars. Chicken is one of the most common proteins the keto dieter consumes and if you swap one meal a week from breasts to thighs you could save $100+ per year (you could buy a sweet inflatable kayak with that kinda dough).
Just as a warning, cooking this recipe will most likely set your smoke alarm off. We have a Halo Smart Smoke Detector so it texts my phone if smoke is detected in the living room. There have been multiple occasions where I have received that alert and then proceed through the following flowchart.
Check out these other resources to read more about the differences in nutrition between chicken breasts and thighs:
KETO TANDOORI CHICKEN BOWLS
These Keto Tandoori Chicken Bowls are packed full of fragrant spices, spiciness from the charred jalapeños, and a delicious cucumber raita sauce.
- 1 1/2 pounds boneless skinless chicken thighs
- 1 tablespoon paprika
- 1 tablespoon garam masala
- 1/2 tablespoon ground turmeric
- 1 teaspoon garlic powder
- 1 teaspoon cayenne pepper
- 1 teaspoon ground ginger
- 1 teaspoon salt
- 3 tablespoons coconut oil, melted and divided
- 1/2 red onion, quartered (275g)
- 12 jalapenños, halved (80g)
- 1/2 cup unsweetened plain whole milk yogurt
- 1/2 small cucumber, seeded and small diced
- 1/2 teaspoon cumin
- 1 tablespoon minced cilantro
- 1 teaspoon lemon
- 12 ounces cauliflower rice, for serving
- Place the chicken thighs in a large container with 2 tablespoons melted coconut oil and the first 7 spices, toss to combine and set aside.
- In a small bowl mix together the yogurt, cucumber, cumin, cilantro, and lemon. Refrigerate until ready to serve.
- Heat a large cast iron skillet over high heat with the remaining coconut oil. Place the chicken, onion, and jalapeño in the skillet and cook 20 minutes flipping once or twice to allow a nice even char to form.
- Serve with cauliflower rice and yogurt raita.