Grilled Tandoori Chicken (Keto, Low Carb)

Ingredients

• 12boneless, skinless chicken thighs
• 30 ml (2 tbsp)garam masala
• 15 ml (1 tbsp)paprika
• 5 ml (1 tsp)turmeric
• 1.25 ml (¼ tsp)cayenne chilli powder
• 5 ml (1 tsp)fresh ginger, minced
• 5 ml (1 tsp)fresh garlic, minced
• 45 ml (3 tbsp)olive oil
• 60 ml (¼ cup)water
• 30 ml (2 tbsp)fresh lime juice

Instructions

1. 1

   Mix the spices

   Put all the ingredients except the water and lime juice in a mixing bowl. Stir into a stiff paste.

2. 2

   Add the lime

   Mix in the lime juice; the paste will become thinner.

3. 3

   Thin the paste

   Add half the water first, then add more as needed until the marinade loosens and pulls away from the bottom of the bowl.

4. 4

   Marinate the chicken

   Add the chicken thighs and coat them thoroughly. Cover and refrigerate for at least 30 minutes and up to 4 hours.

5. 5

   Heat the grill

   Preheat the grill with the burners set to high.

6. 6

   Grill the first side

   Place the thighs on the grill smooth side down. Close the lid and cook for 3 minutes.

7. 7

   Finish grilling

   Turn the chicken at least twice more and continue cooking until the total grilling time is 12–15 minutes, or the thickest part reaches 74°C (165°F).

What is tandoori chicken?

Tandoori chicken takes its name from the tandoor, a clay oven used in South Asian cooking. This version uses a hot grill instead, with garam masala, paprika, turmeric, chilli, ginger and garlic forming a fragrant coating.

The quick marinade and boneless thighs make this a practical take on the style. Lime juice brightens the spice paste, while the grill gives the chicken a lightly charred finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 220 calories, 29g protein, 1g carbs, 10g fat.

The chicken provides most of the protein, while olive oil contributes most of the fat; the spices and lime add relatively little carbohydrate. For a balanced plate, serve a thigh portion with plenty of vegetables, adding rice or flatbread if you want a more substantial meal.

Building the marinade

Spice paste: mixing the dry spices with the ginger, garlic and olive oil first gives them an even base to cling to. Add the lime juice after that, as directed, then loosen the mixture gradually with water.

Water: the recipe calls for adding half first and then adjusting. Aim for a coating that moves around the bowl rather than a watery liquid that slides off the chicken.

Why use boneless thighs?

Thighs: boneless, skinless thighs are easy to coat and cook relatively quickly on a hot grill. Their shape and thickness can vary, so use the temperature cue as well as the stated cooking time.

Coating: spread the marinade over both sides and into any folds in the meat. This helps each piece pick up the spice mixture.

Getting the grilling right

Hot grill: preheating with the burners on high helps the chicken start cooking as soon as it hits the grates. Close the lid for the first 3 minutes as the recipe directs.

Turning: turn the thighs at least twice more, checking the thickest pieces for doneness. Remove them when the internal temperature reaches 74°C (165°F); colour alone is not a reliable check.

Marinating and timing

Short rest: give the chicken at least 30 minutes in the refrigerator so the marinade can coat the meat well. The recipe allows up to 4 hours; keep the bowl covered and chilled during that time.

Grill time: the stated 12–15 minutes is a guide for the total time on the grill. Thigh size and grill heat can affect how quickly they cook, so check temperature before serving.

What to serve with it

Fresh sides: serve the chicken with a crisp salad, sliced cucumber or grilled vegetables for contrast with the warm spices. A squeeze of lime at the table can lift the flavour.

For a more filling meal, add rice or flatbread; for a lower-carbohydrate plate, pair it with extra non-starchy vegetables.

Recipe notes & tips

• Use a bowl large enough to coat the thighs without crowding them.
• Add the water gradually so the marinade does not become too thin.
• Keep the chicken refrigerated while it marinates.
• Arrange the thighs in a single layer on the grill if space allows.
• Check the thickest thigh with a food thermometer before taking the batch off the grill.

Variations

• Adjust the heat: reduce or increase the cayenne to suit your preferred level of chilli.
• Use a different oil: replace the olive oil with another neutral cooking oil.
• Add extra lime: serve with lime wedges for a sharper finish.
• Cook in batches: grill the thighs in batches if the grates are crowded.
• Use a grill pan: cook the thighs on a hot grill pan, turning them as in the recipe and checking for 74°C in the centre.

Common mistakes to avoid

• Adding all the water at once: the paste may become too runny; start with half and add the rest gradually.
• Skipping the marinade time: allow at least 30 minutes in the fridge for the coating to settle onto the chicken.
• Crowding the grill: the thighs may cook unevenly; leave space between them or cook in batches.
• Relying on the clock alone: thigh size and grill heat vary; check for 74°C at the thickest point.
• Turning only once: follow the method and turn the thighs at least twice more after the first 3 minutes.

How to store

Refrigerate leftover chicken in a covered container within 2 hours and use within 3–4 days. Reheat until piping hot throughout, or to 74°C, and avoid repeatedly reheating the same portion.

Frequently asked questions