HEALTHY RECIPES
Keto Tandoori chicken
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Keto
This Keto Tandoori chicken is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 450 kcal per serving.
Total Time
35 mins
Phases
Prep: 15m
Cook: 20m
Yield
2 servings
Nutrition
450 kcal
Ingredients
- 2 Juice lemons
- 4 tsp paprika
- 2 finely chopped red onions
- 16 skinnless chicken thighs
- For brushing extra virgin olive oil
- 300ml Greek yogurt
- large piece ginger
- 4 garlic clove
- ¾ tsp garam masala
- ¾ tsp ground cumin
- ½ tsp chilli powder
- ¼ tsp turmeric
Instructions
- Mix the lemon juice with the paprika and red onions in a large shallow dish
- Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins
- Mix all of the marinade ingredients together and pour over the chicken
- Give everything a good mix, then cover and chill for at least 1 hr
- This can be done up to a day in advance
- Lift the chicken pieces onto a rack over a baking tray
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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