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Low Carb Chicken Lunch: Tandoori Chicken with Raita and Cucumber Recipe

Name: Low Carb Chicken Lunch: Tandoori Chicken with Raita and Cucumber Recipe
Total time: 45 min
Yield: 250 g
Ingredients: boneless skinless chicken thighs 1.5 lbs; plain Greek yogurt 1 cup; cucumber 1 large; fresh cilantro 0.25 cup; lemon juice 2 tbsp; garam masala 2 tsp; ground cumin 1.5 tsp; paprika 1.5 tsp; ground coriander 1 tsp; turmeric 0.5 tsp; kosher salt 1.25 tsp; black pepper 0.5 tsp; garlic 3 cloves; fresh ginger 1 tbsp

Spiced tandoori chicken with cooling raita and sliced cucumber. This Indian-inspired low carb lunch is vibrant, flavorful, and carbs barely register.

Cook 45 min Difficulty NORMAL 320 kcal

#high protein #low carb #diabetic friendly

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Ingredients

Main ingredients

boneless skinless chicken thighs 1.5 lbs
plain Greek yogurt 1 cup
cucumber 1 large
fresh cilantro 0.25 cup
lemon juice 2 tbsp

Seasonings/Sauce

garam masala 2 tsp
ground cumin 1.5 tsp
paprika 1.5 tsp
ground coriander 1 tsp
turmeric 0.5 tsp
kosher salt 1.25 tsp
black pepper 0.5 tsp
garlic 3 cloves
fresh ginger 1 tbsp

Nutrition summary

Carbohydrates 7 g 9%

Protein 32 g 40%

Fat 16 g 51%

Serving size 250g

Cooking steps

1

In a mixing bowl, whisk together Greek yogurt, lemon juice, garam masala, cumin, paprika, coriander, turmeric, salt, black pepper, minced garlic, and grated ginger to form the marinade.
2

Pat chicken thighs dry with paper towels, then coat thoroughly with the marinade. Cover and refrigerate for at least 1 hour, or up to overnight for maximum flavor.
3

Preheat your oven broiler (or grill) to high heat and position a rack 6 inches from the heat source. Line a baking sheet with foil and arrange the marinated chicken in a single layer.
4

Broil chicken for 7–8 minutes per side, watching closely to avoid burning, until nicely charred on edges and cooked through (internal temp reaches 165°F). Rest chicken for 5 minutes before slicing.
5

Meanwhile, make the raita: finely chop cilantro and half the cucumber. Stir into remaining Greek yogurt along with a pinch of salt and black pepper. Slice remaining cucumber to serve on the side.
6

Serve sliced tandoori chicken with a generous dollop of raita and fresh cucumber rounds. Garnish with extra cilantro, if desired.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The foundation of this dish is boneless skinless chicken thighs marinated in a blend of yogurt, spices, and aromatics. The chicken's juicy texture and the tang of Greek yogurt drive the signature tandoori flavor, while the Greek yogurt also stars in the cooling raita.

Q. How do I ensure the chicken stays juicy and not dry during cooking?

Use chicken thighs rather than breast for extra moisture. Marinate for at least 1 hour, and broil over high heat but avoid overcooking. Watch closely—chicken is done when edges are charred and internal temperature reaches 165°F. Resting before slicing locks in the juices.

Q. What gives tandoori chicken its signature flavor?

A mix of spices—garam masala, cumin, paprika, coriander, and turmeric—blended into tangy Greek yogurt and lemon juice creates the classic tandoori profile. Fresh garlic and ginger amplify depth, while broiling infuses a hint of smokiness.

Q. Is this lunch high in protein and suitable for a low carb diet?

Yes, each serving has approximately 32g protein and only 7g carbs. Protein contributes 40% of total calories, while carbs make up just 9%, qualifying this as both high protein and low carb.

Q. Can I make the raita ahead of time?

Absolutely. The raita (yogurt, chopped cucumber, cilantro, salt, and pepper) can be prepped in advance. Keep it chilled until serving for a crisp, refreshing contrast to the warm chicken.

Low Carb Chicken Lunch: Tandoori Chicken with Raita and Cucumber Recipe

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