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!

This Keto Tandoori Chicken Bowls are a weekly go-to in our house! This recipe is SO good and I bet they’ll quickly become a one of your favorites too!

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 quickly grabbed a plate and proceeded through the line. When I got back to the table I tried a little bit of everything I had scooped onto my plate. I had what tasted like red hot dog chili, yellow hot dog chili, and green hot dog chili (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.

Can I use chicken breasts?

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.

Chicken thighs are also cheaper than breasts 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:

• Chicken Breasts vs Thighs
• Nutritional Differences of a Chicken Thigh and Breast
• Chicken thighs taste great, cook easily, cost less than white meat

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 1 vote

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
• 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 red onion quartered
• 3 jalapenños halved
• 1/2 cup unsweetened plain whole milk yogurt
• 1 small cucumber seeded and small diced
• 1/2 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.

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