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Tandoori chicken is a dish packed with bold spices, a smoky aroma, and a rich history in Indian cuisine. The best part? You can enjoy this classic dish on a keto diet with the perfect balance of protein and fats. Instead of traditional yogurt-based marinades with added sugars, this keto-friendly version uses full-fat Greek yogurt and low-carb seasonings to keep the carbs minimal.
The air fryer makes this dish extra convenient—no need for a tandoor or grilling setup. It locks in the smoky char while keeping the chicken juicy and flavorful. Whether you’re looking for a quick weeknight meal or an impressive dish for guests, this Keto Air-Fryer Tandoori Chicken is a game-changer!
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Why You’ll Love This Recipe
- Packed with Flavor – Bold Indian spices infused into juicy, tender chicken.
- Super Easy to Make – Let the air fryer do all the work! No mess, no fuss.
- Keto & Low-Carb – Only 3g net carbs per serving, making it perfect for your macros.
- Great for Meal Prep – Make a batch, store it, and enjoy it all week.
My Personal Experience
The first time I made tandoori chicken in an air fryer, I was skeptical—could it really match the flavors of a traditional tandoor? But after that first juicy, smoky bite, I was hooked! The air fryer gives it a beautiful char while keeping the inside moist. The best part? It’s so effortless. No standing over a grill, just marinate, air fry, and enjoy! Now, this has become my go-to when I want a quick, protein-packed keto meal with bold flavors.
Required Equipment
Air Fryer
The key to getting that perfect tandoori char without a tandoor. It circulates hot air evenly, ensuring the chicken gets crispy while staying juicy inside.
Mixing Bowls
For mixing the marinade. A deep bowl makes coating the chicken easier.
Tongs
Useful for flipping the chicken mid-way through air frying without burning your fingers.
Basting Brush (Optional)
For brushing on extra marinade or melted butter at the end for added richness.
Ingredients & Substitutions
For the Marinade:
- 1 cup full-fat Greek yogurt – Adds creaminess and helps tenderize the chicken.
- Substitute: Coconut yogurt (for a dairy-free option).
- 2 tbsp lemon juice – Balances the flavors with acidity.
- 1 tbsp olive oil or melted butter – Enhances moisture and richness.
- 2 tsp ginger-garlic paste – Essential for bold Indian flavors.
- 1 ½ tsp salt – Enhances overall taste.
- 1 tsp turmeric powder – Adds color and earthy depth.
- 1 tsp smoked paprika – Provides a smoky kick.
- 1 tsp garam masala – Traditional Indian spice blend for warmth.
- 1 tsp ground cumin – Adds depth and complexity.
- ½ tsp chili powder – Adjust to spice preference.
- ½ tsp ground coriander – Enhances citrusy notes.
For the Chicken:
- 2 lbs chicken thighs or drumsticks – Dark meat stays juicier in the air fryer.
- Substitute: Chicken breast (but may be drier—adjust cook time).
How to Make Keto Air-Fryer Tandoori Chicken
- Prepare the marinade – In a large bowl, whisk together Greek yogurt, lemon juice, oil, ginger-garlic paste, and spices until smooth.
- Marinate the chicken – Coat the chicken thoroughly in the marinade. Cover and let it sit for at least 1 hour (overnight for best flavor).
- Preheat the air fryer – Set to 375°F (190°C) for a few minutes.
- Air fry in batches – Arrange the chicken pieces in a single layer in the air fryer basket. Cook for 12-15 minutes, then flip and cook another 10-12 minutes until crispy and golden.
- Baste for extra flavor – Brush with melted butter or more marinade in the last few minutes for extra richness.
- Check doneness – Internal temperature should reach 165°F (75°C).
- Serve hot – Garnish with fresh cilantro and lemon wedges for a zesty finish!
Tips for This Recipe
- For extra smokiness: Add a pinch of liquid smoke or use a smoked paprika-heavy spice blend.
- Want it extra crispy? Lightly spray with oil before air frying.
- Let it rest: After cooking, rest for 5 minutes before serving for juicier meat.
Optional Additions
- Extra Spice: Add chopped green chilies or cayenne for more heat.
- Herbal Twist: Sprinkle with fresh mint for a refreshing kick.
Serving Ideas
- Pair with cauliflower rice or keto naan for a complete meal.
- Serve alongside a cool cucumber raita to balance the heat.
Storage Recommendations
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze for up to 2 months.
- Reheat: Air fry at 350°F for 5 minutes or microwave for 1-2 minutes.
Frequently Asked Questions
Can I use chicken breast?
Yes, but reduce cooking time to prevent drying out.
Can I bake this instead?
Yes! Bake at 400°F (200°C) for 25-30 minutes, flipping halfway.
Is tandoori chicken spicy?
It has mild heat, but you can adjust the spice level to your taste.
Nutritional Breakdown (Per Serving)
- Calories: 310 kcal
- Protein: 30g
- Fat: 18g
- Total Carbs: 4g
- Net Carbs: 3g
Keto Air-fryer Tandoori Chicken Recipe
Ingredients
- 2 lbs chicken thighs or drumsticks
- 1 cup full-fat Greek yogurt
- 2 tbsp lemon juice
- 1 tbsp olive oil or melted butter
- 2 tsp ginger-garlic paste
- 1 ½ tsp salt
- 1 tsp turmeric powder
- 1 tsp smoked paprika
- 1 tsp garam masala
- 1 tsp ground cumin
- ½ tsp chili powder adjust to spice preference
- ½ tsp ground coriander
Instructions
- In a large mixing bowl, combine the full-fat Greek yogurt, lemon juice, olive oil, and ginger-garlic paste. Stir well until smooth.
- Add salt, turmeric, paprika, garam masala, cumin, coriander, and chili powder. Mix thoroughly to create a thick, flavorful marinade.
- Place the chicken thighs or drumsticks in the bowl and coat them evenly with the marinade. Use your hands or tongs to massage the marinade into the chicken for better absorption.
- Cover the bowl and let the chicken marinate for at least 1 hour in the refrigerator. For deeper flavor, marinate overnight.
- Preheat the air fryer to 375°F (190°C) for a few minutes. Lightly grease the air fryer basket to prevent sticking.
- Arrange the marinated chicken pieces in a single layer inside the air fryer basket, ensuring they are not overcrowded.
- Cook at 375°F for 25 minutes, flipping the chicken halfway through for even cooking.
- Check the internal temperature with a meat thermometer. The chicken should reach 165°F (75°C). If needed, cook for a few more minutes.
- For extra juiciness, baste the chicken with any remaining marinade or melted butter during the last few minutes of cooking.
- Remove the chicken from the air fryer, garnish with fresh herbs or a squeeze of lemon juice, and serve hot.
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!
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