Keto Chicken Tikka Masala Recipe: A Low-Carb Twist

Chicken Tikka Masala is one of the most iconic dishes in Indian cuisine, loved for its creamy, spiced tomato gravy and tender, marinated chicken. For those following a ketogenic lifestyle, traditional recipes—laden with sugar, yogurt, or high-carb sauces—can feel off-limits. But with just a few clever swaps, you can enjoy all the rich flavors of this Indian classic while keeping your carb count low.

This Keto Chicken Tikka Masala Recipe brings you the best of both worlds: authentic Indian taste and keto-friendly ingredients. Perfect for those looking to indulge without compromising their diet, this recipe is loaded with bold spices, tender chunks of chicken, and a luscious, creamy tomato sauce made without added sugars or high-carb thickeners. It’s also gluten-free, high in protein, and incredibly satisfying.

Whether you’re new to keto or a seasoned low-carb eater, this version of Chicken Tikka Masala will quickly become a staple in your weekly meal prep.

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Nutritional Information (Per Serving)

• Calories: 390

• Fat: 28g

• Protein: 30g

• Carbohydrates: 6g

• Fiber: 2g

• Net Carbs: 4g

Note: Nutritional values may vary based on exact ingredients and portion sizes.

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Prep Time, Cooking Time & Other Details

• Prep Time: 15 minutes

• Active Cooking Time: 30 minutes

• Resting/Marination Time: 1–2 hours (or overnight for best results)

• Total Time: 1 hour 45 minutes

• Cuisine: Indian, Keto, Low-Carb

• Course: Main Course

• Servings: 4

• Calories per Serving: 390

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Equipment Needed

• Large mixing bowl

• Whisk or fork

• Skillet or deep sauté pan

• Tongs

• Cutting board & knife

• Measuring spoons & cups

• Blender or immersion blender (optional, for smoother sauce)

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Ingredients

For Chicken Marinade:

• 500g (1.1 lbs) boneless, skinless chicken thighs (cut into bite-sized pieces)

• 1/2 cup full-fat Greek yogurt (unsweetened and plain)

• 1 tbsp lemon juice

• 1 tbsp ginger-garlic paste

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp turmeric powder

• 1/2 tsp smoked paprika (or regular paprika)

• 1 tsp garam masala

• Salt to taste

For Masala Sauce:

• 2 tbsp ghee or avocado oil

• 1 small onion, finely chopped

• 1 tbsp ginger-garlic paste

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp turmeric powder

• 1 tsp chili powder (adjust to taste)

• 1/2 tsp garam masala

• 1/2 tsp smoked paprika

• 1 cup tomato puree (unsweetened)

• 1/2 cup heavy cream (or coconut cream for dairy-free option)

• Salt to taste

• Fresh cilantro for garnish

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Instructions

1. Marinate the Chicken

In a large bowl, combine yogurt, lemon juice, ginger-garlic paste, and all the marinade spices. Mix well to form a smooth mixture. Add chicken pieces and coat them thoroughly. Cover and refrigerate for at least 1 hour, ideally overnight. This helps tenderize the chicken and allows the spices to penetrate deeply.

2. Sear the Chicken

Heat 1 tablespoon of ghee or oil in a skillet over medium heat. Add the marinated chicken pieces in batches, being careful not to overcrowd the pan. Sear for 3–4 minutes on each side until browned. You don’t need to cook the chicken through at this stage—just develop some color. Remove and set aside.

3. Prepare the Masala Sauce

In the same pan, add another tablespoon of ghee or oil if needed. Sauté the chopped onions over medium heat until golden brown, about 5–6 minutes. Add the ginger-garlic paste and cook for another 1–2 minutes until aromatic.

Stir in cumin, coriander, turmeric, chili powder, smoked paprika, and garam masala. Toast the spices briefly to enhance their flavor.

Add the tomato puree and bring to a gentle simmer. Cook for about 8–10 minutes until the sauce thickens and deepens in color. If you want a smoother texture, blend the sauce using a blender or immersion blender.

4. Finish with Cream and Chicken

Reduce heat to low and stir in the heavy cream. Let the sauce simmer gently for 2–3 minutes. Add the seared chicken pieces to the sauce, including any juices released.

Cover and cook for 10–15 minutes, or until the chicken is fully cooked and tender. Stir occasionally to avoid sticking. Taste and adjust seasoning with salt or a pinch more garam masala if needed.

5. Garnish and Serve

Garnish with chopped cilantro and serve hot. This dish pairs beautifully with cauliflower rice, keto naan, or even steamed low-carb vegetables.

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Tips for Best Results

• Use Chicken Thighs: They stay juicier and more flavorful than chicken breast, especially during longer cooking times.

• Marinate Overnight: The longer the chicken marinates, the more tender and flavorful it becomes.

• Watch the Sauce: Make sure your tomato puree and yogurt are unsweetened to avoid hidden carbs.

• Cream Options: Coconut cream makes a great dairy-free substitute for heavy cream, giving it a subtle tropical twist.

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Serving Suggestions

• Cauliflower Rice: The most popular keto-friendly side to soak up the creamy sauce.

• Keto Naan: Almond flour-based flatbreads are a perfect vehicle for scooping up this flavorful curry.

• Zucchini Noodles: For a light and refreshing contrast.

• Grilled Veggies: Bell peppers, broccoli, and eggplant pair nicely with Indian spices.

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Why You’ll Love This Keto Chicken Tikka Masala Recipe

• Low in Carbs: With just 4g net carbs per serving, it’s perfect for anyone on a strict keto regimen.

• Rich in Flavor: Thanks to the bold Indian spices and creamy base.

• Easy to Meal Prep: Store leftovers in the fridge for up to 4 days or freeze for up to 2 months.

• Family-Friendly: Even those not following keto will enjoy this dish—it tastes just like the original!

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Conclusion

This Keto Chicken Tikka Masala Recipe is a true gem for anyone looking to enjoy authentic Indian cuisine without straying from their low-carb goals. By focusing on clean, whole ingredients and maintaining the integrity of traditional spices, this dish manages to be comforting, bold, and entirely keto-compliant. It’s a perfect meal for weeknights, special dinners, or even meal prep sessions.

Indulge without guilt and keep your macros in check—this keto-friendly version of Chicken Tikka Masala proves that you don’t need to compromise flavor for fitness.