Keto Tandoori-Inspired Chicken Breast Recipe
A bold, juicy grilled keto chicken recipe made with plain yogurt, warm Indian spices, and zero sugar. This easy one-pan meal is low-carb, packed with flavor, and perfect for weeknight dinners or meal prep. It tastes like butter chicken, but with smoky, grilled vibes and no heavy sauce.
- Prep Time: 10 minutes (plus marinating time)
- Cook Time: 14 minutes
- Total Time: 24 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Grilled / Pan-seared
- Cuisine: Indian-inspired, Keto, Low-Carb
Ingredients
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4 boneless, skinless chicken breasts
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1 cup plain Greek yogurt
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2 tbsp lemon juice
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1 tbsp grated ginger
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1 tbsp minced garlic
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2 tsp cumin
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2 tsp smoked paprika
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1 tsp turmeric
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1 tsp chili powder
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1 tsp salt
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1 tbsp olive oil
Instructions
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Mix yogurt, lemon juice, garlic, ginger, and all spices in a bowl.
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Coat chicken breasts fully in marinade. Cover and refrigerate for at least 2 hours or overnight.
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Preheat grill or cast iron pan to medium-high heat.
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Grill chicken 6–7 minutes per side until cooked through and charred on edges.
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Rest chicken for 5 minutes before slicing and serving.
Notes
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Can use thighs if you prefer darker meat.
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For more heat, add crushed red pepper or extra chili powder.
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Leftovers are great in wraps, salads, or as part of a doner-style bowl.
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Swap lemon for lime juice if needed.
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sugar: 2g
- Sodium: 630mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 0g
- Protein: 38g
- Cholesterol: 115mg