Keto Chicken Tikka Masala : This low carb chicken tikka masala is the perfect recipe for you. With creamy, spiced sauce and tender marinated chicken, this dish offers all the warmth and richness of traditional chicken tikka masala, without the carbs.
What is Keto Chicken Tikka Masala?
Chicken Tikka Masala is a popular Indian-inspired dish made of marinated chicken grilled or pan-fried, then simmered in a creamy tomato-based sauce rich with aromatic spices. Traditionally, it can contain ingredients like sugar, cream, and yogurt—items that may not always fit within a strict ketogenic diet.
How to Serve Keto Chicken Tikka Masala
Since traditional Chicken Tikka Masala is usually served with rice or naan, you’ll need to adjust for a keto-friendly alternative. Here are a few delicious low-carb serving options:
- Cauliflower Rice: Lightly sauté or steam riced cauliflower for a grain-free side that mimics the texture of rice.
- Zucchini Noodles: Zoodles are a fun and fresh option that pairs well with the rich sauce.
- Keto Naan: There are many almond flour or coconut flour-based keto naan recipes that you can make to enjoy alongside your dish.
- Keto Flatbread: You can also serve this with low-carb flatbread for a more authentic feel.
Tips & Tricks for the Perfect Low Carb Chicken Tikka Masala
Low-Carb Thickeners: If you prefer a thicker sauce, try adding a pinch of xanthan gum or reduce the sauce by simmering longer.
Use Chicken Thighs: Thighs are more flavorful and juicier compared to breasts, making them perfect for slow simmering in the masala sauce.
Don’t Skip the Marination: Letting the chicken marinate for several hours will make a huge difference in the flavor and tenderness of the meat.
Heavy Cream or Coconut Cream?: Heavy cream gives the sauce a richer texture, but if you’re dairy-free or prefer a lighter sauce, use coconut cream instead. It will also add a subtle sweetness.
Adjust the Spice: If you prefer a milder flavor, reduce the amount of chili powder. For more heat, consider adding a pinch of cayenne pepper or fresh green chilies.
Variations of Keto Chicken Tikka Masala
- Dairy-Free: Swap out the yogurt for a coconut milk-based yogurt and use coconut cream instead of heavy cream to make this dish dairy-free.
- Vegetarian: Replace chicken with tofu, paneer, or a mix of low-carb vegetables like cauliflower, zucchini, and bell peppers for a delicious vegetarian version.
- Spicy Kick: If you enjoy spicier food, add extra chili powder or a few fresh green chilies while cooking the sauce.
How to Store Keto Chicken Tikka Masala
Fridge: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors actually intensify over time, making it perfect for meal prep.
Freezer: This dish freezes exceptionally well! Once cooled, store it in freezer-safe containers for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: Reheat in a saucepan over low heat, adding a splash of water or broth to loosen the sauce if needed.
Recipe FAQs
Is Chicken Tikka Masala keto-friendly?
Traditional Chicken Tikka Masala can be keto-friendly, but you’ll need to avoid ingredients like sugar, flour, or starchy thickeners. This recipe uses keto-approved ingredients like heavy cream and healthy fats to keep it low-carb.
Can I use chicken breast instead of thighs?
Yes, you can use chicken breast, but thighs are juicier and more flavorful, especially when simmered in the sauce. Just be mindful not to overcook the chicken breast, as it can dry out.
How many carbs are in Low Carb Chicken Tikka Masala?
This keto-friendly version contains roughly 4-6 grams of net carbs per serving, depending on the exact ingredients and portion sizes you use.
Keto Chicken Tikka Masala
Keto Chicken Tikka Masala : This low carb chicken tikka masala is the perfect recipe for you. With creamy, spiced sauce and tender marinated chicken, this dish offers all the warmth and richness of traditional chicken tikka masala, without the carbs.
Ingredients
Chicken Marinade:
- 5 skinless chicken breasts (750g), diced into 2cm cubes
- 1 teaspoon each of cumin and paprika
- 1 tablespoon fresh ginger, grated (6g)
- ½ cup plain yogurt (120g)
- 3 garlic cloves, minced
- 2 teaspoons garam masala
- 1 tablespoon lemon juice (optional)
- ¾ teaspoon salt
Sauce:
- 2 garlic cloves, minced
- 2 tablespoons butter
- 1 small yellow onion, diced (70g)
- 1 teaspoon each of garam masala, cumin, ground coriander
- 1 tablespoon fresh ginger, grated (6g)
- 1 cup heavy cream (240ml)
- ½ teaspoon each of turmeric, paprika, chili powder
- 1 tablespoon tomato puree
- ¾ teaspoon salt
- 1.5 cups passata sauce (360g)
- ¾ teaspoon golden erythritol (optional)
- Water to thin
Instructions
- Marinate the Chicken: Mix the chicken with yogurt, garlic, ginger, spices, and lemon juice in a large bowl. Let it sit for at least 15 minutes, but overnight in the fridge is ideal for deeper flavor.
- Cook the Chicken: Heat 1 tablespoon of butter or oil in a large non-stick frying pan over medium heat. Add the marinated chicken and cook for about 3 minutes per side until golden brown, around 8 minutes total.
- Remove the chicken from the pan.
- Make the Sauce: In the same pan, melt the remaining butter and sauté the onions for about 3 minutes until golden. Add the garlic, ginger, and spices, cooking for another minute until fragrant. Stir in the passata and tomato puree, then reduce to a simmer. Cook for about 10 minutes until the sauce thickens.
- Finish the Dish: Stir in the cream and optional sweetener, and add a splash of water if the sauce is too thick.
- Return the chicken to the pan and let it cook for another 5 minutes, until the chicken is fully cooked through and coated in the creamy sauce.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 402Total Fat: 24gSaturated Fat: 13gTrans Fat: 1gUnsaturated Fat: 9gCholesterol: 142mgSodium: 966mgCarbohydrates: 12gFiber: 3gSugar: 7gProtein: 35g
Chickenrecipes.blog, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This Keto Chicken Tikka Masala recipe delivers a flavorful, hearty, and satisfying meal that’s perfect for anyone following a low-carb or ketogenic diet. With just a few simple swaps and adjustments, you can enjoy all the warmth and richness of this Indian classic without the guilt. Whether you’re cooking for yourself, meal prepping, or serving guests, this recipe is sure to impress.
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