Keto Chicken Tikka

Ingredients

• 700 g boneless chicken thighs, cubed
• 150 g full-fat Greek yogurt (marinade)
• juice of ½ lemon
• 4 cloves garlic
• 1½ tbsp ghee or butter for basting (cooking fat)
• ½ cucumber, grated (raita)
• 100 g Greek yogurt (raita)
• sliced red onion to serve
• Ginger, garam masala, cumin, Kashmiri chilli, turmeric, salt, fresh mint

Method

1. Mix the marinade yogurt with lemon, garlic, ginger, spices and salt. Coat the chicken and marinate at least 1 hour (overnight is best).
2. Thread onto skewers or spread on a lined tray. Cook at 230 °C (or air-fry at 200 °C) for 15–20 minutes, basting with melted ghee halfway.
3. Finish under the grill for 2 minutes for charred edges.
4. For the raita, squeeze the grated cucumber, mix with yogurt, mint and salt.
5. Serve with onion, lemon and the raita.

Nutrition per serving

Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 27% of a 20 g net-carb day.

Fitting it to your macros

Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.