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Keto Tandoori Chicken Bowls 🍲

Published: · Updated: by · 3 Comments

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These Keto Tandoori Chicken Bowls are packed full of flavor! Charred spiced chicken, onions, jalapeños, cauliflower rice, cucumber, and homemade raita come together for an amazing low-carb feast!

Keto Tandoori Chicken Bowl

Our low-carb and keto Tandoori Chicken Bowl Recipe captures the bold flavors of classic Indian cuisine. Brimming with juicy chicken pieces, white rice, a fragrant blend of spices, and tangy yogurt raita, these bowls offer a balanced meal that is nutritious and gives you a satisfying dining experience.

Why not add some fun to your kitchen and let the tasty tandoori spices take you on a flavor-packed adventure?

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Preparation and cooking overview

This quick meal prep recipe provides a satisfying, protein-packed meal that will leave you feeling energized, nourished, and still on keto! Though the recipe is created in a real tandoor oven (a hot clay oven) here at Cast Iron Keto, we come up with recipes you can easily cook with simple tools and ingredients!

Chef's note

This Keto Tandoori Chicken Bowl is an excellent choice for our health-conscious readers, as it incorporates the enticing flavors of traditional Indian cuisine into a low-carb, nutrient-dense meal. By swapping regular rice with cauliflower rice and using a wholesome yogurt raita, this dish maintains its authentic taste while offering a healthier alternative.

Keto Tandoori Chicken Cooking in skillet
  • Prep Time: 20 minutes
  • Cooking Time: 20 minutes
  • Total Time: 40 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🍲 Ingredients for this keto tandoori chicken bowls recipe

Here are the ingredients you will need to create this recipe:

  • 1.5 pounds boneless skinless chicken thighs
  • 1 tablespoon paprika
  • 1 tablespoon garam masala
  • ½ tablespoon ground turmeric
  • 1 teaspoon garlic powder or 2 minced garlic cloves
  • 1 teaspoon cayenne pepper powder
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • 3 tablespoons coconut oil, melted and divided
  • 1 red onion, quartered
  • 3 jalapeños, halved
  • ½ cup unsweetened plain yogurt (made from whole milk)
  • 1 small cucumber, seeded and small diced
  • ½ teaspoon ground cumin
  • 1 tablespoon minced fresh cilantro
  • 1 teaspoon lemon
  • 12 ounces cauliflower rice for serving

Ingredient substitutions

Here are some keto-friendly ingredient substitution options in this recipe:

  • Chicken thighs: If you prefer a leaner protein, you can substitute boneless chicken breasts instead of chicken thighs. For a plant-based option, use firm tofu or tempeh.
  • Whole milk yogurt: Opt for a dairy-free yogurt such as almond, coconut, or cashew-based yogurt to keep the recipe plant-based if needed. You can also use Greek yogurt if regular yogurt doesn't meet your dietary expectations.
  • Coconut oil: If you don't have coconut oil on hand, you can substitute it with another keto-friendly option like avocado oil, olive oil, or ghee (clarified butter).

Additional ingredients & Toppings

Enhance your dish with these delicious and keto-friendly additional ingredients and toppings:

  • Avocado slices: Add a creamy texture and a dose of healthy fats by topping your bowls with avocado slices.
  • Chopped nuts: Sprinkle some chopped almonds, cashews, or walnuts for extra crunch and healthy fats.
  • Fresh herbs: Add a burst of freshness with chopped herbs such as mint, parsley, or extra cilantro.
  • Cherry tomatoes: Halved cherry tomatoes can add a touch of sweetness and color to your bowls while remaining keto-friendly.
  • Olives: Black or green olives can add a tangy, salty note that complements the flavors.
  • Pickled vegetables: A side of pickled cucumbers, radishes, or jalapeños can provide a tangy and crunchy contrast.
  • Lime Juice: Chicken tandoori bites become flavorful if you sprinkle fresh lime juice on top of the meat. The tanginess is mindblowing!

Cooking tools required

To make this Tandoori Chicken Bowl recipe, you'll need the following tools:

  • Large container or mixing bowl
  • Small bowl
  • Large cast iron skillet or heavy-bottomed pan
  • Spatula or tongs
  • Cutting board
  • Sharp knife
  • Measuring cups and spoons

Tools substitute options

In case you don't have the exact cooking tools mentioned above, here are some possible substitute options for you:

  • A large container or mixing bowl: You can use a resealable plastic bag as an alternative to marinating the meat. This method is also great for even distribution of tandoori spices.
  • Large cast iron skillet or heavy-bottomed pan: Use a non-stick or stainless steel pan. Adjust the heat as needed to prevent burning, and consider using a little more oil to prevent sticking.

How to make Tandoori Chicken Bowl: step-by-step guide

Cooking methods

  • Pan-searing

Preparation steps

For this Tandoori Chicken Bowl recipe, follow these preparation steps:

  1. Gather and measure all the ingredients.
  2. Clean the chicken thighs and pat them dry with a paper towel.
  3. Cut the red onion into quarters and halve the jalapeños.
  4. Seed and small dice the cucumber.
  5. Mince the cilantro.
  6. Measure paprika, garam masala, ground turmeric, garlic powder, cayenne pepper, ground ginger, and salt.
  7. Melt the coconut oil.
  8. Prepare the cauliflower rice according to the package instructions or make it from scratch using a food processor.

Once the preparation steps are completed, you can proceed with the cooking process.

Cooking instructions

  1. Marinate the chicken: Place the thighs in a large container. Add 2 tablespoons of melted coconut oil and the spices paprika, garam masala, ground turmeric, garlic powder, cayenne pepper, ground ginger, and salt. Toss the thighs to coat evenly with the spices and oil. Set aside to marinate for at least 30 minutes, or even better, for a couple of hours.
  2. Prepare the homemade yogurt sauce (raita): In a small bowl, mix the unsweetened plain whole milk yogurt, diced cucumber, cumin, minced cilantro, and lemon juice. Stir until well combined, then refrigerate until you're ready to serve. Some people also prefer a mint flavor in their yogurt raita, so it mainly depends on whether you want a minty yogurt or not.
  3. Cook the chicken: Heat a large cast-iron skillet over high heat and add the remaining tablespoon of coconut oil. Once the oil is hot, place the marinated pieces of chicken, quartered onion, and halved jalapeños in the skillet. Cook for 20 minutes, flipping it once or twice to allow an even char on the chicken to form on all sides.
  4. Prepare the cauliflower rice: Prepare according to package instructions or by sautéing fresh in a separate skillet with a little oil until tender.
  5. Assemble the bowls: Divide the cauliflower rice among four serving bowls. Top each bowl with the cooked chicken, onions, and jalapeños. Add a dollop of yogurt raita on the side or top for a flavor punch. Garnish with additional cilantro, if desired, and serve immediately. Serve hot, and enjoy!
Keto Tandoori Chicken in bowl

Chef's pro tip

For a super tasty and tender chicken, let it soak in the marinade for at least 2 hours—or better yet, overnight. This gives the spices time to work their magic, making the meat extra juicy and flavorful. To get the most out of your marinade, use a zip-top bag or airtight container and give it a flip now and then to keep those spices moving and grooving.

What to serve with tandoori chicken bowls?

  • Green salad: Mix mixed greens, sliced cucumber, and cherry tomatoes, and dress with olive oil and lemon juice.
  • Roasted vegetables: Toss low-carb vegetables like zucchini, eggplant, or bell peppers with oil and spices and roast in the oven.
  • Cucumber salad: Mix sliced cucumbers, red onion, and a simple vinaigrette.
  • Lettuce wraps: Serve with lettuce wraps if you want to skip the keto rice. 

How to make it healthier

  • Opt for skinless chicken breasts instead of thighs, as they contain less fat and fewer calories while still providing a high-quality source of protein.
  • Use extra veggies by adding chopped bell peppers, cherry tomatoes, or shredded cabbage to your rice bowl. This adds more nutrients and fiber to the meal, creating a more colorful and appealing look with your favorite veggies.
  • Use a non-dairy yogurt alternative, such as almond or coconut, to reduce saturated fat content and make the recipe suitable for those with dairy sensitivities or lactose intolerance.

Time-saving tips

  • Pre-cut and store the vegetables, such as red onions, jalapeños, and cucumbers, in the refrigerator to save time during cooking.
  • If using store-bought yogurt, you can mix the ingredients ahead of time and store them in the refrigerator.

What can I prepare ahead of time?

  • Marinate the meat in the spice mixture and coconut oil for a few hours or overnight in the refrigerator. This saves time during the cooking process and allows the flavors to penetrate effectively.
  • Make the keto white rice in advance and store it in the refrigerator until ready to reheat and serve.
  • Prepare the yogurt raita ahead of time and refrigerate it until ready to serve.
  • Prepare the spice mix in advance by combining all spices. Store the mix in an airtight container until ready to use.

Storage and reheating instructions

Storage instructions

  • Allow the leftovers to cool down to room temperature before storing them.
  • Separate the meat thighs, rice, and yogurt raita into separate airtight containers.
  • Store the containers in the refrigerator for up to 3-4 days.

Reheating instructions

  • Chicken: Preheat your oven to 350°F (175°C). Place the meat on a baking sheet lined with parchment paper or aluminum foil, and warm it in the oven for 10-12 minutes or until heated through. Alternatively, you can reheat it in a skillet over medium heat with a little coconut oil, turning occasionally, until heated.
  • Cauliflower rice: Reheat them in a microwave-safe dish for 1-2 minutes, stirring halfway or until heated. You can also reheat it in a skillet over medium heat with a little coconut oil, stirring occasionally until heated.

Expert tips

  • To prevent the meat from drying out while reheating, cover the baking sheet with aluminum foil or add a splash of water or coconut oil to the skillet.
  • Reheat the leftovers in small batches to ensure even heating and retain the best possible texture and flavor.

Recipe wrap-up and conclusion

Wrapping it up, these Tandoori Chicken Bowls pack a punch of flavor, making them a fantastic keto and low-carb alternative to traditional tandoori chicken dishes.

Featuring sizzling spiced chicken, onions, jalapeños, cauliflower rice, and a cool yogurt raita, it's the ideal make-ahead dinner to tackle those weeknight hunger pangs. This recipe lets you infuse your kitchen with the vibrant taste of Indian cuisine while staying true to your diet goals. Give it a go and prepare for a flavor explosion in every bite!

Frequently asked questions

Yes. You can use alternatives like coconut cream or dairy-free yogurt or mix spices and oil to marinate.

Not really. Packaged tandoori spice paste contains added sugars or starch, which we don't eat on keto. That's why we always suggest you make your own spice blend.

📖 Recipe

Keto Tandoori Chicken Bowl

Keto Tandoori Chicken Bowls

These Keto Tandoori Chicken Bowls are packed full of flavor! Charred spiced chicken, onions, and jalapeños, cauliflower rice, cucumber, and homemade raita make one fantastic low-carb meal!
5 from 2 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: Indian
Keyword: easy, keto, low carb
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Calories: 376kcal

Ingredients

  • 1.5 pounds boneless skinless chicken thighs or tofu for plant-based
  • 1 tablespoon paprika
  • 1 tablespoon garam masala
  • ½ 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 red onion quartered
  • 3 jalapenños halved
  • ½ cup unsweetened plain whole milk yogurt dairy-free if plant-based
  • 1 small cucumber seeded and small diced
  • ½ teaspoon cumin
  • 1 tablespoon minced cilantro
  • 1 teaspoon lemon
  • 12 ounces cauliflower rice for serving

Instructions

  • 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.

Nutrition

Nutrition Facts
Keto Tandoori Chicken Bowls
Amount Per Serving
Calories 376 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 12g75%
Cholesterol 166mg55%
Sodium 778mg34%
Potassium 968mg28%
Carbohydrates 14g5%
Fiber 5g21%
Sugar 6g7%
Protein 37g74%
Vitamin A 1308IU26%
Vitamin C 59mg72%
Calcium 92mg9%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.

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Reader Interactions

Comments

  1. Sharon H says

    This looks delicious!

    Reply

  2. Renee says

    This is fantastic!!! I made it tonight with the keto dinner rolls and what a hit! Spices were right on and the fluffy rolls, to die for!!! Thank you for these recipes!!

    Reply

    • Alex Lester says

      Thanks for sharing Renee!

      Reply

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