How to Cook Keto Tandoori Chicken Wings?

Author: Jenny J Brown
October 29, 2023

Are you looking for a low-carb recipe that tastes great? Then Keto tandoori chicken wings can be a great choice.

Keto Tandoori chicken wings take less cooking time and require fewer ingredients than other recipes. The ketogenic diet plan has gained popularity because it helps you control your appetite and improve overall health.

What are Keto Tandoori Chicken Wings?

How to Cook Keto Tandoori Chicken Wings? - Keto Tandoori Chicken Wings
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Keto Tandoori Chicken Wings is a ketogenic diet recipe made using natural ingredients like chicken breasts, garlic powder, onion powder, cayenne pepper, salt, spices, lemon juice, olive oil, and maple syrup.

This dish also uses healthy fats such as coconut oil or ghee. The keto diet has become popular for weight loss and health reasons. 

How to Make Keto Chicken Wings?

Keto chicken wings are delicious. They taste great when cooked at a high temperature for 30 minutes. The best way to cook them is in an air fryer at 350 degrees Fahrenheit. However, you can also bake them at 400 degrees Fahrenheit for 15 minutes.

How Long Does It Take to Cook?

The recipe for cooking Tandoori Chicken Wings takes about 40 minutes. However, the process may vary depending on how much spice you use. If you want to add more spices, increase the spice powder used.

Tools You'll Need:

The tools you need for making keto chicken wings include

  • a large cutting board,
  • chef knife,
  • meat mallet,
  • paring knife,
  • kitchen shears,
  • oven mitts,
  • baking sheet,
  • parchment paper,
  • and a deep fryer.

Recipe 1

keto tandoori chicken wings recipe
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Course: Dinner

Cuisine: Indian

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

Servings: 4 serves

Calories: 477kcal

Cooking Difficulty: Easy


1.5 pounds Chicken Legs, four pieces

First Marinade

  • One teaspoon garlic crushed
  • One teaspoon ginger crushed
  • One teaspoon Kashmiri Chili Powder
  • One teaspoon Salt
  • One teaspoon of Lemon Juice
  • Two teaspoons of olive oil

Second Marinade

  • 1/4 cup Greek Yoghurt
  • One teaspoon garlic crushed
  • One teaspoon ginger crushed
  • One teaspoon Kashmiri Chili Powder
  • One teaspoon Salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon Cumin ground
  • 1/2 teaspoon Paprika
  • 1/2 teaspoon Allspice
  • 1/2 teaspoon Garam Masala
  • One teaspoon of Lemon Juice


  • The chicken should have four or five slits per piece.
  • All ingredients for the first marinade should be mixed and rubbed all over the chicken legs. We recommend buying a box of disposable gloves.
  • Marinate for at least half an hour in the fridge.
  • Combine the marinade's ingredients and pour them over the chicken.
  • Apply the second marinade to the chicken and let it sit in the fridge for an additional 30 minutes.
  • Turn on the air fryer and set the temperature to 190C/374F.
  • Place the chicken on a tray covered in parchment paper.
  • To achieve a crispy exterior and fully cooked legs, roast the chicken for 30–45 minutes.
  • A splash of lime juice goes a long way.

Nutrition Information

  • Calories: 477kcal
  • Carbohydrates: 5g
  • Protein: 44g
  • Fat: 30g
  • Saturated Fat: 8g

Recipe 2

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Marination:1 hour
  • Total Time:1 hour 40 minutes
  • Course: Appetizer, Main Course, Side Dish
  • Cuisine: Indian
  • Servings: 2 5 wings/serving
  • Calories: 603.3kcal
  • Net Carbs: 5g
  • Cooking Difficulty: Easy
  • Equipment: Air fryer


  • Two teaspoons of paprika
  • Two teaspoons of chili powder
  • 1/2 teaspoon of cinnamon
  • One teaspoon of cumin
  • One teaspoon of coriander powder
  • 1/4 teaspoon of cardamom powder
  • One teaspoon of black pepper powder
  • One teaspoon of garam masala
  • One teaspoon of monk fruit sweetener
  • One teaspoon of salt
  • 1/2 teaspoon of star anise powder - optional
  • 1/4 teaspoon of turmeric
  • One teaspoon of olive oil
  • One teaspoon of ginger paste
  • One teaspoon of garlic paste
  • One teaspoon of lime juice
  • One tablespoon of yogurt
  • Ten chicken wings



  • Add all the ingredients into a large bowl except for the chicken wings
  • Mix all the ingredients and make a smooth paste.
  • Rub the marinade onto the chicken wings and let them marinate for at least one hour

Cooking Directions

  • Prepare 375 degrees Fahrenheit temperature in your air fryer.
  • Spread the chicken wings out in a single layer.
  • Cook in the fryer for 30 or 45 minutes, turning once at the 15-minute mark.
  • Put a stop to the cooking process by taking the food out of the air fryer.

Nutrition Information

Calories: 603.3kcal

Protein: 46.2g

Carbohydrates: 8.5g

Fat: 42.6g

Saturated Fat: 11.5g

Recipe 3

  • Course: Dinner
  • Cuisine: Indian
  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Total Time: 55 mins
  • Servings: 4 serves
  • Calories: 477kcal
  • Cooking Difficulty: Easy
  • Equipment: Air fryer


  • Two pounds of chicken thighs, skinless and boneless if desired; thighs: 8
  • Greek yogurt, three tablespoons
  • 1/4 teaspoon Pepper
  • Garlic powder, one teaspoon's worth
  • Onion powder, one teaspoon's worth
  • 1/4 of a teaspoon of ground ginger
  • The equivalent of one teaspoon of paprika (Smoked is best)
  • Ginger 1 teaspoon one teaspoon turmeric
  • Recipe for 1 Tablespoon of Garam Masala
  • 12 teaspoons of red pepper flakes


  • Skinless chicken thighs should have very shallow cuts made into them before being placed in a gallon-sized zip-top bag or a bowl.
  • First, you'll want to combine the dry ingredients in a bowl. Then, you may add the yogurt to produce a paste.
  • Place ingredients in a bowl or bag with a zipper. Using a zipper bag allows me to get the seasonings into the chicken.
  • Marinate for at least 8 hours in the fridge; 24 is ideal. It can be prepared the night before and baked after a long day at work.
  • Before cooking the chicken, you should drain off the marinade.
  • Fry at 400 degrees for 35 to 40 minutes on an air fryer. Or until the internal temperature reaches 165°F and the outside is black.

Nutrition Information

  • Calories: 444kcal
  • Carbohydrates: 3g
  • Protein: 33gFat: 32g
  • Sodium: 735mg
  • Fiber: 1gNet
  • Carbs: 2g
  • Fat Ratio per Serving: 64.86%

How to Store the recipe?

The best way to store keto tandoori chicken wings is in a freezer bag with some ice packs inside. It helps keep them fresh for up to 6 months. When using frozen food, be careful about thawing it too quickly. If you need to defrost something, do it slowly at room temperature.

How to Fry Keto Tandoori Chicken wings?

Keto Tandoori Chicken Wings are one of my favorite recipes for parties and family gatherings. They are easy to prepare, and they taste great. The best part about them is that they are super healthy since they contain no flour, butter, sugar, or oil.

To fry these wings, you only need four ingredients: chicken thighs, garlic, ginger, and cayenne pepper. I recommend using a nonstick pan to fry them and adding olive oil to keep them moist while cooking.

Why did you choose the recipe?

I chose Keto tandoori chicken wings for two reasons: firstly, they contain no trans fats, which are bad for our health; secondly, I love spicy food, which tastes fantastic. I also like the healthy recipe for making them, which uses only natural ingredients such as garlic, ginger, herbs, and spices.

What should I serve with the recipe?

Keto Tandoori Chicken Wings are delicious when served with cauliflower rice, sauteed green beans, and steamed broccoli.

You can also serve Keto Tandoori Chicken Wings with lemon water and vegetable sides dishes like broccoli or cauliflower. The lemon water helps balance out the Tandoori sauce's spicy flavors.

Why is this my favorite recipe?

Keto Tandoori Chicken Wings are my favorite because these are delicious and easy to prepare. It is one of the best recipes for those who want to lose weight fast.

The secret ingredient is turmeric which has anti-inflammatory properties and contains antioxidants such as curcumin. Turmeric also helps keep blood sugar levels steady, reducing cravings for sweets. 

Common Mistakes

  • The first mistake is using too much oil. It will cause the meat to be greasy and taste bad.
  • Second, don't use frozen chicken breasts for this recipe.
  • Third, don't add coconut milk when frying the chicken.
  • Fourth, cook the chicken at medium rather than high heat.
  • Last, don't forget to turn off the stove after cooking the chicken.

Some extra tips:

  • Chicken wings with chat masala and finely sliced onions provide a lot of flavors.
  • Adjust seasonings like salt and chili powder.
  • Before marinating the chicken, make slits in it. (By doing so, the meat's flavor is distributed evenly throughout.)
  • The spices for this low-carb Tandoori chicken dish can be mixed in advance and poured over the chicken when you're in need.
  • You can serve this topped with cilantro, green onions, and cooling cucumber sauce. A
  • Naan bread can be swapped out for lettuce leaves to reduce carb intake.
  • A low-carb tortilla will do the work if you need your Tandoori to be authentic.
  • Food coloring is responsible for giving traditional Tandoori it's distinctive red hue.


You're set to keep your carbs to 5%-10% of your daily calories.



1. What chicken wings are Keto friendly?

Keto Friendly Chicken Wings include only four ingredients, no breading, deep frying, and no sauce. They are also gluten-free and contain zero carbs.

2. Is tandoori chicken good for weight loss?

Tandoori chicken has been proven to be one of the best foods for losing weight. The spices used in tandoori chicken help reduce appetite and increase metabolism.

Chicken breast contains about 20 calories per ounce, while tandoori chicken contains about 30 calories per ounce.

3. Can I eat tandoori mixed grilled on Keto?

Yes, you can eat tandoori chicken mixed grill on a keto diet. But we recommend you check with your doctor before starting any new diet plan.

4. Is Chicken Tikka OK on Keto?

The answer depends on what kind of chicken tikka you eat. Of course, if you want to be safe, you should avoid meat dishes. However, for those who don't mind eating some protein, then chicken tikka is one of the best options when on a ketogenic diet.

5. Which is better, grilled or Tandoori Chicken?

Grilled chicken is delicious when cooked properly, while Indian food is often served cold, which makes it challenging to eat. But if you are looking for authentic Indian food, order tandoori chicken.


Now you have a selection of simple yet delicious recipes for Keto tandoori chicken. Whether you're in the mood for a simple snack or a multi-course dinner, you'll be able to whip up something delicious with the recipes here in no time.

Therefore, the next logical question is, "Why not start immediately? So, get in the kitchen and start to work. We hope our article seems helpful to you. Also we have an article of weakly meal plan for chicken, which you may like click here to visit.

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