Tandoori Chicken {Keto}
Yield: 4 servings
Active Time: 15 minutes*
Prep Time: 15 minutes*
Cook Time: 1 hour
When making this as keto friendly meal, be sure to use full fat, sugar free yogurt. Enjoy!

Ingredients for Single Meal

  • 3 - small boneless chicken breasts
  • 1 - cup(s) unsweetened plain yogurt
  • 1 - tsp lemon juice
  • 1 - small white onion(s)
  • 2 - garlic cloves
  • 1 - Tbsp minced ginger
  • 2 - tsp ground cumin
  • 1/2 - tsp turmeric
  • 1/4 - tsp cayenne pepper
  • - Salt and pepper
  • Side: - cauliflower rice**
  • Side: - salad**
  • 1 - gallon-size freezer baggie(s)
With MyFreezEasy, you can...
  1. Set up your own freezer meal plan with all your favorite freezer meals.
  2. Personalize the month's themed meal plans.
  3. Download any and all of the 8 themed meal plans released each month.
Also, as a member, you get access to our Freezer Meal Plan Builder (option to adjust serving sizes) & the MyFreezEasy mobile and tablet apps. No more spending hours on Pinterest searching for recipes, adjusting the math on the serving sizes, writing your own shopping list and trying to figure out the step-by-step for the freezer meal prep session!! We do all of that for you - in minutes! Learn more about becoming a MyFreezEasy member!

Cooking Directions for Single Meal

  1. Lightly pound or score the chicken breasts. (This is to help the marinade get into the chicken.) Place the chicken into 9x13-inch baking dish.
  2. In a small mixing bowl, whisk together the yogurt, lemon juice, onion, garlic, ginger, cumin, tumeric, cayenne pepper and salt and pepper to taste. Add more cayenne pepper if you wish the chicken to be spicier.
  3. Pour the yogurt marinade over chicken and *let marinate in the fridge for at least an hour.
  4. Preheat oven to 350 F.
  5. Bake in the preheated oven for 50 to 60 minutes, or until chicken is cooked through. Cooking time will depend on thickness of the chicken.
  6. Cook cauliflower rice, as directed.
  7. Prepare side salad.
  8. Serve Tandoori Chicken with rice and salad.

Freezeasy Meal Prep Directions

  1. Lightly pound or score 6 small chicken breasts.
  2. Finely chop 2 small white onions.
  3. Whisk together 2 cups unsweetened plain yogurt, 2 tsp lemon juice, finely chopped white onions, 4 minced garlic cloves, 2 Tbsp minced ginger, 4 tsp ground cumin, 1 tsp tumeric, 1/2 tsp cayenne pepper, salt and pepper to taste.

To each gallon-size plastic freezer baggie, add the following ingredients:

  • 3 boneless, skinless chicken breasts
  • Half of the prepared marinade into each bag

Remove as much air as possible and seal. Add label to baggie and freeze.

Freeze & Thaw Instructions

Put baggie in the freezer and freeze up to 6 months in fridge freezer or 12 months in a deep freezer. Thaw in a warm bowl of water for about 20 minutes, before transferring to the baking dish and baking as directed.

Dairy-Free Modifications

Unfortunately, this meal cannot be made dairy-free.

Gluten-Free Modifications

Recipe is gluten-free when served with gluten-free sides.

Printable Label Recipe Title

Tandoori Chicken {Keto}

Printable Label Instructions

Thaw completely, then place chicken and marinade into baking dish. Bake at 350 F for 50 to 60 minutes, or until chicken is cooked through.
Serve with caulfilower rice and salad.

Free Sample Meal Plan & Freezer Cooking 101 Workshop

Sign Up for Erin's Free Online Workshop