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prep time
15 min
cook time
45 min
ready time
1 h 0 min
Keto Sheetpan Tandoori Chicken and Cauliflower
Indulge in the vibrant flavors of Indian cuisine with our tandoori chicken and cauliflower recipe. Bursting with aromatic spices and tender chicken, this dish offers a delightful twist on traditional tandoori flavors. This tandoori chicken and cauliflower recipe offers a delicious and nutritious option for anyone craving the bold flavors of Indian cuisine while adhering to a Keto lifestyle. With customizable ingredients and easy storage options, it's sure to become a favorite in your repertoire of High-protein Keto sheet pan meals.
Is tandoori chicken Keto?
Absolutely! This tandoori chicken and cauliflower recipe is perfectly suited for those following a Ketogenic diet. Made with whole free-range chicken and seasoned with a blend of spices like ginger, garlic, paprika, and turmeric, this dish offers a Keto-friendly option packed with flavor and protein. Plus, with the addition of cauliflower as a Low-Carb side, it's a satisfying meal that aligns well with your dietary goals.
How to customize this recipe?
The versatility of our tandoori chicken and cauliflower recipe allows for endless customization to suit your taste preferences. Experiment with different spice blends to create your own unique marinade for the chicken. Add in extra veggies like bell peppers or zucchini for added texture and flavor. You can even swap out the cauliflower for other Low-Carb options like broccoli or Brussels sprouts. With a bit of creativity, you can personalize this recipe to create a meal that's truly your own.
How to store leftovers?
If you find yourself with leftover tandoori chicken and cauliflower, storing them for later enjoyment is simple. Place the cooled leftovers in an airtight container and refrigerate for up to three days. When ready to enjoy, simply reheat the chicken and cauliflower in the microwave or oven until heated through. Serve them alongside a fresh salad or steamed veggies for a quick and satisfying meal. With proper storage, you can savor the flavors of this dish whenever hunger strikes.
Net Carbs
5.4 g
Fiber
3.3 g
Total Carbs
8.8 g
Protein
74.4 g
Fats
14.7 g
476 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken breast
3 lb
Ginger root, raw (Grated)
1 tbsp
Garlic
5 clove
5% Authentic Greek Strained Yogurt
0.75 cup
Lemon juice
2 tbsp
Paprika
3 tsp
Garam masala
2 tsp
Chili powder
2 tsp
Turmeric, ground
2 tsp
Cumin, seed
1 tsp
Salt and Pepper, to taste
1 tsp
Cauliflower
1 medium - head - 5" to 6" diameter
Extra virgin olive oil
1 tbsp
Cumin, seed
1 tsp
Yogurt
0.5 cup
Recipe Steps
steps 6
1 h
Step 1
Mince the garlic and ginger and cut the cauliflower into florets. Combine ginger, garlic, yogurt, lemon juice, paprika, garam masala, chili powder, 1 tsp turmeric, and cumin, in a large bowl. Season well with salt and pepper. (It should be on the salty side, as this is a marinade.)Step 2
Add the chicken and toss to coat evenly. Let sit at least 30 minutes at room temperature, and up to overnight in the refrigerator.Step 3
Place the oven rack in the top third of the oven and preheat to 425ºF. Add the cauliflower to a large-rimmed baking pan. Drizzle evenly with the olive oil. Sprinkle over the cumin seeds and 1 tsp ground turmeric. Toss together until evenly coated.Step 4
Remove chicken from the marinade and shake to leave excess marinade behind. Make spaces in the cauliflower for the chicken throughout the center of the pan. Roast in the oven for 20 minutes, then toss the cauliflower to ensure it's cooking evenly, and return the pan to the oven for 25 to 30 minutes more (40 to 45 minutes total roasting time), until chicken and cauliflower are cooked through and the chicken is evenly browned.Step 5
At the end of cooking, you can place the sheet pan under the broiler for 3-5 minutes to get the classic tandoor char marks on the chicken, if you'd like.Step 6
When everything is cooked, top with garnishes of your choice, we use dollops of yogurt and fresh cilantro. Serve right from the pan.
Comments
CinniBuns a month ago
It has all the flavors of Indian cuisine I yearn for. Turned out great.
StupendousArugula906091 2 months ago
Easy and delicious meal
StellarMacadamia823940 3 months ago
Just had this tonight - absolutely delish! The hubs also loved it - and that’s a plus 👏 win be on the menu again ….
Kmcgill 4 months ago
Is a serving really 74g of protein?!
DV 2 months ago
If you enter 3# (or 48 oz) of boneless skinless chicken into CM you will see 421 g of protein divided by 6 servings =70 g per serving, plus minor amounts from other ingredients…
pearadux5af4 2 months ago
I don't see how it can have 76g of protein. Even using high protein Greek yogurt, the highest protein count I could get in my recipe maker is 58-60g. That includes swapping around various cuts of chicken breast, various brands of Greek yogurt and the cauliflower. (Bcuz cauliflower has a little protein.) About 60g isn't bad at all, but maybe use your own recipe maker when you eat this recipe.
sylvie_ravary2435 3 months ago
They list 394g protein for 3lbs of chicken and 6 servings for recipe. That’s half pound per person. If you aim for a 4 oz serving then it cuts it in half which is more sensible I think.
AwesomeArugula349447 4 months ago
I am wondering the same thing!
Iduna 8 months ago
This looks delicious but there are a couple of issues with the ingredient list. For instance, one teaspoon of turmeric goes in the marinade and 1 tsp on the cauliflower but the ingredient list shows only one teaspoon total. The bigger issue is that some ingredients and measurements are missing all together. The ingredient list calls for five cloves of garlic. The instructions say add the garlic to the marinade but then garlic is also supposed to go in the garnishing yogurt. How are those five clothes to be split? Similarly, the garnishing yogurt calls for lime juice and that is not in the ingredient list. I could definitely muddle through this when ready to make but would love an update to the recipe for clarity.
Peetie510 4 months ago
Maybe this has been updated since you wrote this but I see 2tsp of turmeric, I don’t see any mention of lime nor garlic goes on the cauliflower (even though I would probably put part of the garlic on the cauliflower). Planning to make this tonight and will give my review later.
Bernay 4 months ago
Agree
Smallerballer 8 months ago
Bump