Keto tandoori chicken skewers

Keto tandoori chicken skewers with chicken breast, natural yoghurt, ginger, garlic, lime and tandoori masala – full of flavour, juicy and with plenty of protein, from the oven.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 340 kcal per serving
• Protein: 48 g
• Fat: 12 g
• Carbs: 4 g

Ingredients

• 500g chicken breast fillets
• 1 piece of ginger (about 2 cm), grated
• 1 grated garlic clove
• Juice of 1/2 unwaxed lime
• 100 g natural yoghurt (to serve)
• 150g natural yoghurt
• 2 tbsp tandoori masala powder
• Coarse salt
• Chilled mint
• 1 tbsp sweet paprika

Method

You’ll need: oven · baking tray · chopping board · knife · grater

1. Cut the chicken breast fillets into even cubes so they cook evenly later.
2. Stir the natural yoghurt with the tandoori masala, sweet paprika, lime juice, grated ginger, garlic and coarse salt to make a creamy marinade.
3. Add the chicken cubes to the marinade and turn them thoroughly until everything is well coated. Leave to marinate in the fridge for at least 30 min or overnight.
4. Thread the marinated pieces onto skewers. Preheat the oven grill and place the skewers on a rack with a tray underneath.
5. Grill near the top of the oven for 10–12 min, until the chicken is cooked through and the marinade is lightly browned. Don't cook them for too long, so the meat stays tender.
6. Serve with chilled mint and a little lime juice. A spoonful of yoghurt or a crunchy salad goes well with them.

Good to know

These skewers are full of flavour, juicy and pleasantly uncomplicated. The marinade brings lots of flavour without making the dish heavy.

Swaps

Natural yoghurt → Greek yoghurt (more protein, usually creamier). Chicken breast → skinless chicken thighs (more fat, often juicier). Lime → lemon (similarly fresh, provides vitamin C). Mint → coriander (also brings fresh plant compounds and more flavour).

Allergens

Contains milk (yoghurt). For children, season mildly and cook through well; in pregnancy, only use pasteurised yoghurt and cook the chicken right through.

Frequently asked questions

What does chicken breast provide nutritionally?

Chicken breast mainly provides protein and also contains niacin, vitamin B6, phosphorus and selenium. The fat content usually stays fairly low if you use it without the skin.

Is the natural yoghurt in the marinade just there for flavour?

Not only. Natural yoghurt also brings calcium and some protein. Depending on the product, it can contain live cultures – that varies from yoghurt to yoghurt.

What's in ginger and garlic?

Both provide characteristic plant compounds – sulphur-containing and pungent, aromatic ones. They're often seen as a good fit for spicy marinades, and here they're grated straight into the yoghurt.

Does lime juice matter nutritionally because of its vitamin C?

Lime juice provides vitamin C, but in this recipe only in a small to moderate amount. Its bigger contribution is usually the fresh, tangy flavour in the marinade.

How well does tandoori masala suit sensitive people?

That depends a lot on the blend. With spices such as cumin, coriander, paprika or chilli, a milder amount can make sense for a sensitive stomach or for children.