Rich in flavor and enveloped in a sumptuous, creamy sauce, keto Chicken Tikka Masala is both a humble and delightful dish. Bursting with tender, marinated chicken pieces, this keto chicken culinary creation is a guilt-free delicacy brimming with taste.
For those moments when you desire a satisfying, hearty meal brimming with flavor and a sauce that’s simply irresistible, this keto chicken masala recipe will be your go-to. Infused with aromatic garam masala and simmered in a comforting tomato-based sauce, make sure to have something on hand to scoop up every tasty morsel.
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What You’ll Love About This Keto Recipe
- It features authentic flavors and a rich, creamy sauce.
- Of course, it’s low in net carbs!
- It has a balanced mix of fat and protein.
- It freezes exceptionally well, making it great for meal prep.
Ingredients
This recipe consists of two primary components: the chicken with its marinade, and the sauce. Here’s what you’ll need to prepare each:
For the Chicken
- Chicken thighs – I opted for boneless, skinless chicken thighs, but bone-in will also work, although the marinade won’t penetrate as deeply.
- Plain yogurt – Greek yogurt is wonderfully rich and thick, making it perfect for this keto chicken dish, but any plain yogurt will suffice.
- Ginger – You’ll need a decent amount of ginger for this recipe; chop it all at once for convenience.
- Garlic – Finely minced. Check out the tips section below for my hack on handling ginger and garlic in recipes.
- Ground coriander – Might be tough to find at regular stores, but you’ll surely find it at an Indian store.
- Garam masala – Pick some up from the Indian market as well. I often spot it in small boxes with a foil-sealed bag inside to keep the spices fresh. Smart!
- Cumin
- Cayenne
- Salt and pepper
For the Keto Tikka Masala Sauce:
- Ghee – Or butter.
- Onion – Fresh yellow or white onion.
- Ginger – Yes, more ginger.
- Garlic – Yes, more garlic too.
- Canned diced tomatoes – One large 28-ounce can.
- Heavy whipping cream – About one cup.
- Garam masala
- Salt and pepper
- Cilantro – Fresh cilantro, chopped, for garnish.
Plan Ahead for This Low Carb Tikka Masala Recipe
I won’t sugarcoat it – this restaurant-style chicken tikka masala recipe requires some effort. It’s not a quick fix, nor should it be. The development of flavors takes some time, and the chicken should marinate for a few hours or even overnight for optimal taste.
I usually start marinating the chicken the night before, allowing the dish to come together in about 45 minutes the following day.
The flavors even deepen the next day, so leftovers are nothing to worry about. Plus, you can freeze the leftovers, making it a fantastic option for keto meal prep.
How to Make Keto Chicken Tikka Masala
For a complete list of ingredients and instructions, please scroll down to the recipe section at the end of this page.
- Mix the yogurt with the ginger, garlic, garam masala, coriander, cumin, cayenne, salt, and pepper.
- Add the chicken to the yogurt-spice mixture, ensuring it’s well coated. Cover the bowl with plastic wrap and refrigerate for 2-3 hours or overnight.
- After marinating the chicken, prepare the sauce by sautéing the onion in ghee or butter until softened, then adding the ginger and garlic.
- Add the tomatoes to the onion mixture, then reduce the heat to a bare simmer. Let this mixture cook for about 30 minutes, or until most of the tomato juice has evaporated and the onions are incredibly soft.
- Broil the chicken. While the tomatoes are cooking, place the yogurt-coated chicken on a baking sheet and broil it, about 6 inches from the broiler, for 3-4 minutes, or until it’s browned in spots. It doesn’t need to be fully cooked at this point.
- Cut the chicken into 1-inch chunks and set aside for a few minutes.
- Puree the tomato-onion mixture using a blender or immersion blender. If using a blender, cover it with a towel and remove the plug to avoid any explosions.
- Simmer. Return the smooth sauce to the pan, add the cream, garam masala, and chicken (along with any pan juices). Let the mixture simmer for 10-12 minutes or until the chicken is fully cooked.
- Season with salt and pepper, garnish with fresh cilantro, and enjoy!
Recommended
Other delicious keto chicken recipes include:
Chef Jenn’s Tips
- I don’t enjoy chopping garlic and ginger. I use a mini chopper – similar to a mini food processor. Just throw in the garlic and ginger, and after a few pulses, it’s all finely chopped.
- Patience is key with this recipe! The longer you let the chicken marinate, the more flavorful it will be.
- You may substitute chicken breasts for chicken thighs. The marinating and cooking process will be similar.
Make It a Meal
If you’re wondering what to pair with keto Chicken Tikka Masala, consider making it a complete meal with your favorite cauliflower rice. I also like to serve this dish alongside vibrant green vegetables like asparagus or green beans, and don’t forget that raita is a must.
Frequently Asked Questions
Absolutely! This recipe is crafted with reduced carbs and is totally keto-friendly. However, if you’re following a strict keto plan, note that this recipe contains tomatoes, onions, and garlic, which are higher in net carbs. But for those on a standard keto journey, feel free to indulge!
Each generous serving contains 8 net carbs.
This dish is delightfully saucy, featuring tender chunks of chicken. The marinated chicken is infused with flavor, and the creamy sauce is enriched with garam masala—a blend of spices, including cinnamon, cardamom, and coriander. The sauce has a hint of spice but remains mild overall.
Step by Step Process
Keto Chicken Tikka Masala
Featuring a luxurious, creamy sauce, tender chicken pieces, and an explosion of flavor, keto Chicken Tikka Masala is so delectable you’ll never feel the need for take-out again!
Prevent your screen from going to sleep
For the Chicken:
-
2
pounds
boneless skinless chicken thighs
about 8 thighs -
1
cup
plain yogurt -
1
tablespoon
grated ginger -
1
clove
garlic
minced -
2
teaspoons
ground coriander -
1
teaspoon
cumin -
1
teaspoon
garam masala -
1/2
teaspoon
cayenne pepper -
1/2
teaspoon
ground black pepper -
1/2
teaspoon
salt
For the Sauce:
-
2
tablespoons
ghee
or butter -
1/2
cup
sliced onion -
1
tablespoon
ginger
finely chopped -
1
clove
garlic
minced -
28
ounce
canned diced tomatoes
juice and all -
2
teaspoons
garam masala -
1
cup
heavy whipping cream -
2
tablespoons
chopped cilantro
for garnish - salt and pepper to taste
-
Combine yogurt with the ginger, garlic, garam masala, coriander, cumin, cayenne, salt, and pepper.
-
Incorporate the chicken into the yogurt mixture, ensuring every piece is coated. Cover the bowl with plastic wrap and allow it to marinate in the refrigerator for 2-3 hours or overnight.
-
After marination, create the sauce by sautéing the onion in ghee or butter until it softens, then adding the ginger and garlic for another 2 minutes or until fragrant.
-
Mix the tomatoes into the onion-ginger-garlic blend, reducing the heat to a gentle simmer. Let the concoction cook for about 30 minutes, or until the tomato juice has evaporated and the onions are thoroughly tender.
-
While the tomato mixture is cooking, place the marinated chicken onto a baking sheet and broil it, roughly 6 inches from the heat for 3-4 minutes, until it’s browned in patches. It needn’t be fully cooked at this stage.
-
Dice the chicken into 1-inch pieces and reserve for a moment.
-
Blend the tomato-onion mixture using a blender or an immersion blender until smooth. If using a traditional blender, cover it with a towel and take out the top plug to prevent explosions.
-
Return the silky sauce to the pan, adding in the cream, garam masala, and chicken (along with any juices from the pan). Simmer for 10-12 minutes or until the chicken is cooked through.
-
Season the dish with salt and pepper, then garnish with fresh cilantro. Enjoy your meal!
Chef Jenn’s Tips
- I rely on a mini chopper – like a mini food processor – for chopping garlic and ginger efficiently. Just toss in the garlic and ginger and a few pulses and it’s finely chopped.
- Take your time with this recipe! The more time the chicken marinates, the richer the flavor.
- Substituting chicken breasts for thighs is possible. The marinating and cooking approaches will remain largely the same.
Serving:
1.5
cups
|
Calories:
425
kcal
|
Carbohydrates:
11
g
|
Protein:
33
g
|
Fat:
28
g
|
Saturated Fat:
15
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
8
g
|
Trans Fat:
1
g
|
Cholesterol:
216
mg
|
Sodium:
553
mg
|
Potassium:
766
mg
|
Fiber:
3
g
|
Sugar:
6
g
|
Vitamin A:
898
IU
|
Vitamin C:
14
mg
|
Calcium:
144
mg
|
Iron:
3
mg
|
Net Carbohydrates:
8
g
A Note on Nutritional Information
Nutritional information for this recipe is offered for guidance and based on available online ingredient data. It is only a rough estimate. The nutritional values for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are excluded from the carbohydrate counts since they are known not to affect blood sugar levels and contain zero calories and carbs. Net carbs are total carbs minus fiber.
WANT EVEN MORE EASY KETO DIET RECIPES?
I am frequently in the kitchen concocting new recipes, and while many turn out amazing, some don’t quite hit the mark. However, here are a few of my all-time favorite recipes: