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Keto Tandoori Chicken Sheet Pan Meal

Do you want a dinner upgrade? Elevate your evening with the simplicity and bold flavors of Keto Tandoori Chicken Sheet Pan Meal – a delicious twist that makes low-carb dining effortlessly delightful.

Keto Tandoori Chicken Meal

Hey Keto Mamas! I get it. Sometimes, we get tired of our meal prep routine – the same old boring salads and complicated recipes.

Well, relax! I’ve got your back with a keto-friendly delight that’s not only easy to prepare but is sure to become your family’s favorite.

Introducing the Keto Tandoori Chicken Sheet Pan Meal! Let’s make mealtime exciting again!

We all want simple recipes that’s why I’m bringing you a sheet pan meal that’s as effortless as it is mouthwatering. Yes, you heard it right – a recipe that requires minimal dishes but maximum flavor!

So, grab your aprons, Keto Mamas, and let’s start a culinary journey where simplicity meets sensational taste. It’s time to reclaim your kitchen with a meal that not only supports your keto lifestyle but also leaves your family asking for more! 

Every mama deserves a standing ovation at the dinner table! Get ready for a stress-free, flavor-packed Keto Tandoori Chicken Meal. 

Traditional Tandoori Chicken

Tandoori Chicken, a culinary jewel rooted in Indian tradition, is a feast for the senses. Chicken is marinated in a blend of yogurt, aromatic spices, and herbs, then cooked to perfection in the searing heat of a tandoor.

The result? A flavorful, slightly smoky dish that has captivated taste buds worldwide.

The Key Elements of Traditional Tandoori Chicken:

  • Yogurt Marinade: Tenderizing and infusing the chicken with a creamy texture.
  • Spice Blend: A harmonious mix of cumin, coriander, garam masala, and more, providing the signature Tandoori flavor.
  • High Heat Cooking: Whether in a tandoor or oven, the intense heat imparts a delightful smokiness.

How to make Tandoori Chicken keto-friendly?

Now, you must ask, “How to transform this classic dish into a keto-friendly delight without compromising its essence?”

It all lies in the ingredients that we need. For the marinade, we can replace the traditional yogurt with Greek yogurt or coconut milk for a keto-friendly base. Also, ensure the marinade stays low in carbs while maintaining creaminess and acidity.

Choose Keto-Friendly Spices. Opt for fresh, low-carb herbs and spices to maintain the aromatic profile without the added sugars. Watch out for hidden carbs in spice blends and choose wisely.

The cooking method also plays a big impact in making a dish keto-friendly.

Choose grilling or baking to achieve the smoky essence without relying on a tandoor. Monitor cooking times to maintain the chicken’s juiciness without added sugars.

Veggies for Keto Tandoori Chicken Meal

Creating a Keto Tandoori Chicken meal is like embarking on a flavor-packed adventure. To make it a healthier and easy-to-go meal, let’s add colorful, low-carb veggies.

But first, let’s talk about why adding veggies to your meals isn’t just about the taste but also for your well-being.

  1. Nutrient Boost: Think of veggies as your nutrient-packed allies, with essential vitamins and antioxidants to amp up your vitality.
  2. Fiber Goodness: These veggies are your digestive champions, giving you that satisfied, full feeling while keeping everything moving smoothly.
  3. Flavorful Variety: Say goodbye to boring meals! Veggies bring in a riot of colors, textures, and balanced tastes that turn your plate into a delightful masterpiece.
  4. Low-Carb Harmony: It’s a beautiful symphony of flavors and keto principles. These veggies play along seamlessly, keeping your carb count in check.

So, when you’re adding those vibrant veggies to your Keto Tandoori Chicken, know that it’s not just about making your meal visually appealing or delicious—it’s a celebration of smart choices for a healthier you. Let the veggie love flow!

Keto Tandoori Chicken Sheet Pan Meal

Ingredients for Keto Tandoori Chicken Meal

Let’s explore the essential ingredients that come together to weave this amazing recipe:

Marinade for Succulent Chicken:

1. Boneless Chicken Thighs

Tender, juicy bites that effortlessly soak in the rich flavors of the marinade. The boneless chicken thighs provide the perfect canvas for absorbing the Tandoori magic.

2. Coconut Cream or Greek Yogurt

Indulge in creamy goodness without the carbs! Coconut cream or Greek yogurt not only tenderizes the chicken but also infuses it with a luscious texture.

3. Olive Oil

Elevate the richness with heart-healthy olive oil! Its smooth, robust flavor adds a delightful depth to the marinade.

4. Lemon Juice

Freshness in a squeeze! Lemon juice not only enhances the flavors but also provides a zesty kick to balance the richness.

5. Garlic

Garlic brings its distinctive flavor, infusing the marinade with a savory, earthy note.

Tandoori Spice:

1. Turmeric

It’s a golden touch with anti-inflammatory benefits. Turmeric adds warmth and color to the spice mix.

2. Paprika

Smoky and mildly sweet. Paprika contributes to the Tandoori flavor profile with its distinctive notes.

3. Garam Masala

It is a melody of spices in one blend. Garam masala brings depth and complexity to the Tandoori spice mix.

4. Cumin

Earthy and aromatic. Cumin enhances the overall warmth and richness of the spice blend.

5. Ginger

Zesty and invigorating. Ginger adds a refreshing kick, brightening the spice mix.

6. Salt

The essential flavor enhancer. A pinch of salt ties the Tandoori spice mix together, balancing the flavors.

7. Tandoori Spice Mix

If the spices mentioned above aren’t available in your kitchen, you can also opt for Tandoori Spice Mix. Make sure to read the label to make sure it’s keto-friendly. 

Veggies to Complement the Feast:

1. Cauliflower

A versatile low-carb substitute. Cauliflower soaks up the flavors, providing a hearty, satisfying element to the meal.

2. Peas

Sweet pops of flavor. Peas add a burst of sweetness and texture to the dish.

3. Olive Oil

The golden elixir. Drizzling olive oil over veggies not only enhances their taste but also contributes to a well-rounded, keto-friendly meal.

4. Curry Powder

A hint of warmth and spice. Curry powder adds a layer of complexity, marrying the flavors of the veggies.

5. Salt & Pepper

Simple yet essential ingredients. A sprinkle of salt and pepper completes the veggie preparation, ensuring a balanced taste.

As you gather these ingredients, envision the harmony of flavors and textures that awaits.

The Keto Tandoori Chicken meal is not just a dish; it’s a culinary symphony, and each ingredient plays a crucial role in creating a masterpiece that delights your taste buds while keeping your keto journey on track.

Are you ready to make this amazing recipe? Let’s dive into the instructions!

Keto Tandoori Chicken Meal
Keto Tandoori Chicken

Keto Tandoori Chicken Sheet Pan Meal

Yield: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes



  • 6 boneless chicken thighs
  • 2 tbsp coconut cream or Greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 garlic cloves

1 tbsp tandoori spice mix or:



1. Preheat the oven to 400°

2. Chop chicken into 1-inch cubes. Place in a large bowl and add all of the marinade ingredients. Set aside.

3. Toss the cauliflower and peas in olive oil, and curry powder, and season with salt and pepper.

4. Transfer chicken and veggies to a sheet pan and bake for 20 min.

Nutrition Information
Serving Size 1
Amount Per Serving Calories 400Total Fat 30gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 0mgCarbohydrates 8gFiber 3gSugar 0gProtein 28g

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More Easy Keto Recipes to Try:

  1. Clean Keto Thai Red Curry Chicken and Cauliflower
  2. Clean Keto Chinese Beef and Broccoli Sheet Pan Meal
  3. Keto Meatloaf Dinner
  4. Keto Steak and Potatoes Sheet Pan Dinner
  5. Keto Asian Meatballs with Broccoli and Asparagus

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