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    Home » Recipes

    Keto Tandoori Chicken Bowls

    Jun 30, 2017 · 3 Comments

    Jump to Recipe Print Recipe

    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!

    Keto Tandoori Chicken Bowl

    This Keto Tandoori Chicken Bowls are a weekly go-to! This recipe is SO good and we bet they'll quickly become a one of your favorites too!

    Packed with veggies and spice, this is one of those meals you just can't get enough of. It's super versatile too. You can swap out the veggies and protein to customize it to your preferences. 

    Keto Tandoori Chicken Cooking in skillet

    Can I use chicken breasts?

    This recipe calls for chicken thighs rather than breasts and we know that can turn some people off, but hear us 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, 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).

    Keto Tandoori Chicken in bowl

    Just as a warning, cooking this recipe will most likely set your smoke alarm off.  Keep your vent fan on and pop open some windows, that should do the trick and you'll just be left with a nicely charred dinner and not a smoke-filled kitchen 😉 

    Plant-based options:

    You can easily make this recipe plant-based by using tofu cutlets instead of chicken. We love a very firm and pressed tofu like Hodo but you can totally press your own too. We like this tofu press

    You'll also want to swap out the regular yogurt for a dairy-free option. There are plenty of plain, unsweetened, dairy-free yogurts on the market so just go with whatever one you love most. We typically opt for Kite Hill or Kite Hill

    Check out these other resources to read more about the differences 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 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.

    Looking for more Keto Indian recipes? Check these out!

    Keto Butter Chicken in a cast iron skillet with cauliflower rice

    KETO BUTTER CHICKEN

    This 30-minute Keto Butter Chicken is a low-carb skillet dinner that everyone will love! It's easy to make and super tasty. [click here for recipe]

    KETO NAAN

    This Easy Keto Naan is perfect for scooping up delicious sauces and curries. It also makes a great tortilla style taco shell! [click here for recipe]

    keto naan being torn apart
    Keto Biryani in skillet

    KETO BIRYANI

    This Keto Biryani with Shrimp is a delicious low-carb Indian recipe that's packed full of flavor. [click here for recipe]

    « Salmon with Burst Tomatoes and Green Beans
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    Reader Interactions

    Comments

    1. Sharon H says

      March 25, 2018 at 3:05 am

      This looks delicious!

      Reply
    2. Renee says

      November 02, 2018 at 11:32 pm

      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

        November 05, 2018 at 11:38 am

        Thanks for sharing Renee!

        Reply

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