Keto Tandoori Chicken

Tandoori works because the yogurt marinade tenderizes the meat and the spices build a crust that locks in flavor. Greek yogurt is higher in protein and lower in lactose than regular yogurt, making it ideal for keto marinades. The magic is sitting time: at least 6 hours, ideally overnight, lets the spices penetrate deep into the chicken thighs (thighs, not breasts—they're forgiving and stay juicy). The marinade's acidity from lemon juice begins breaking down the muscle fibers, and the spices perfume the meat throughout.

Thighs with skin develop a caramelized, burnished exterior under high heat while the interior stays succulent. Roasting at 425°F for 35–40 minutes (or high broil with careful attention) gives you that tandoor-like char without a tandoor. A brush of melted ghee halfway through adds richness and helps the spice coat crisp. At 480 calories and just 3g net carbs, with 52g of protein, this is a keto anchor meal—serve it with a cucumber yogurt raita and some grilled vegetables, or strip the meat and build bowls over greens with a tangy dressing.