Chicken Tikka Masala, a beloved dish known for its creamy, flavorful sauce and tender chicken, can absolutely fit into a ketogenic lifestyle. This article explores how to make a keto-friendly version of this classic dish, highlighting key ingredients and techniques to keep the carb count low without sacrificing taste.
Understanding Keto and Chicken Tikka Masala
The ketogenic diet focuses on high fat, moderate protein, and very low carbohydrate intake, shifting the body's primary fuel source from glucose to ketones. Traditional Chicken Tikka Masala often includes ingredients high in carbohydrates, such as sugar, rice, and certain thickeners. However, with a few clever substitutions and adjustments, it's easy to create a keto-compatible version.
Key Ingredients for Keto Chicken Tikka Masala
- Chicken: Opt for boneless, skinless chicken thighs or breasts. Chicken thighs are often favored for their richer flavor and ability to stay moist during cooking. Free-range organic chicken is a great choice, if possible.
- Yogurt: Full-fat plain Greek yogurt is ideal for marinating the chicken. The lactic acids in yogurt help to tenderize the meat. For a dairy-free option, coconut yogurt can be used instead.
- Coconut Milk: Full-fat, unsweetened coconut milk is an excellent substitute for heavy cream, providing richness and creaminess while keeping the dish dairy-free and keto-friendly.
- Tomatoes: Tomato paste and passata (or chopped tomatoes) form the base of the sauce. Choose high-quality brands for the best flavor.
- Aromatics: Fresh garlic, ginger, and onion are essential for building the flavor profile of the sauce.
- Spices: Garam masala is the star spice blend in Chicken Tikka Masala. Other spices like ground coriander, turmeric, cumin, and cayenne pepper can be added to enhance the flavor.
- Butter/Ghee/Oil: Use butter, ghee (clarified butter), or coconut oil/olive oil to sauté the aromatics and build the sauce.
- Sweetener (Optional): A low-carb sweetener like erythritol or monk fruit blend can be added to balance the acidity of the tomatoes, if desired.
- Cilantro: Fresh cilantro is used as a garnish, adding a fresh, vibrant element to the dish.
Recipe: Keto Chicken Tikka Masala
This recipe provides a step-by-step guide to creating a delicious and keto-friendly Chicken Tikka Masala.
Serves: 4
Prep Time: 35 minutes
Read also: Creamy Keto Ranch Chicken Recipe
Cook Time: 65 minutes
Total Time: 100 minutes
Ingredients
Curry Paste Ingredients:
- 1 Yellow onion, quartered
- 1 Shallot, halved
- 6 cloves Garlic
- 2-inch piece Fresh ginger, peeled and coarsely chopped
- 3 TB Garam masala
- 2 tsp Ground turmeric
- 2 tsp Salt
- 1 tsp Crushed red pepper flakes
- Zest of 1 Lemon
Tikka Masala Ingredients:
- 1 Pkg boneless, skinless chicken breast cubes or fresh chicken tenders
- 1/2 Cup Full-fat plain Greek yogurt
- 14 oz Full-fat unsweetened coconut milk
- 6 oz Tomato paste
- 1/4 cup Cilantro, chopped
- 3 Cups Cooked cauliflower rice, for serving
Preparation
Curry Paste:
- In a blender or food processor, place the onion, shallot, garlic, ginger, garam masala, turmeric, salt, red pepper flakes, and lemon zest.
- Pulse until a smooth paste forms, about 1 minute.
Tikka Masala:
- Combine 2 tablespoons of the curry paste, the chicken, and the yogurt in a resealable container. Massage the mixture into the chicken to cover completely. Marinate at room temperature for 30 minutes or refrigerate several hours or overnight. Extra curry paste can be stored in an airtight container in the refrigerator for 1 month, or frozen for 4 months.
- Heat a large, deep skillet over medium heat. Add 1/4-1/2 cup of the curry paste, depending on your taste, and cook until fragrant, about 1 minute.
- Add chicken, coconut milk, and tomato paste and stir to combine.
- Cover and cook until the chicken is cooked through, about 20 minutes.
- Remove the lid and simmer about 5 minutes longer, until the sauce thickens slightly.
- Stir in cilantro.
- Serve chicken hot over cauliflower rice for a low-carb, Keto-friendly option.
Detailed Instructions
1. Marinating the Chicken:
- In a large bowl, combine diced chicken with yogurt, ginger, garlic, garam masala, coriander, cumin, cayenne, salt, and pepper.
- Massage the mixture to coat the chicken thoroughly.
- Cover and marinate in the refrigerator for at least 15 minutes, or ideally overnight.
2. Preparing the Sauce:
- Heat 1 tablespoon of butter or oil in a large non-stick frying pan.
- Fry the chicken for about 3 minutes per side, or until golden and almost cooked through. Remove from the pan and set aside.
- Add the remaining 1 tablespoon of butter to the pan and fry the onions for 3 minutes on a medium heat until golden.
- Add the garlic, ginger and spices and fry for 1 more minute until fragrant.
- Add the passata and tomato puree. Turn the heat down to a simmer and cook for a further 10 minutes or until thick.
- Stir in the cream and optional low carb sweeter.
3. Combining and Simmering:
- Add the chicken back to the pan with the sauce.
- Simmer for about 5 minutes, until the chicken is fully cooked through and heated.
4. Serving:
- Serve hot, garnished with fresh cilantro.
- Pair with cauliflower rice, keto naan, or creamy keto mashed cauliflower.
Alternative Cooking Method: Broiling the Chicken
- Preheat your oven to broil and line a baking sheet with parchment paper and an oven-safe wire rack.
- Place chicken in a single layer on the rack, and broil for 9-11 minutes. Rotate your baking sheet halfway through. You'll know the chicken is done once there are black spots on top, but it won't be cooked all the way through.
- Chop the chicken into 1-inch chunks and set it aside for a few minutes.
Creating a Smooth Sauce
- For a smoother sauce, blend the sauce ingredients using an immersion blender or transfer to a regular blender. If using a blender, be cautious and vent the lid to prevent pressure buildup.
- Return the blended sauce to the pan and simmer with the chicken.
Tips and Tricks for the Best Keto Chicken Tikka Masala
- Marinate the Chicken: Marinating the chicken for at least 3 hours, or preferably overnight, allows the flavors to penetrate deeply, resulting in a more flavorful and tender dish.
- Toast the Spices: Toasting the spices in a dry pan before adding them to the sauce enhances their aroma and flavor.
- Don't Overcook the Chicken: Be careful not to overcook the chicken, as it can become dry. Cook until it is just cooked through.
- Adjust the Chili: Adjust the amount of chili or cayenne pepper to your liking. Start with a small amount and add more to taste.
- Make it a Soup: For a keto-friendly soup variation, add more broth and heavy cream to the recipe.
- Use a Mini Chopper: To save time and effort, use a mini chopper or food processor to finely chop the garlic and ginger.
Serving Suggestions
- Cauliflower Rice: Cauliflower rice is a classic keto-friendly side dish that pairs perfectly with Chicken Tikka Masala.
- Keto Naan: Enjoy the sauce with keto-friendly naan bread for a satisfying meal.
- Broccoli Rice: Another low-carb alternative to traditional rice.
- Creamy Keto Mashed Cauliflower: A comforting and flavorful side dish, especially during colder months.
Nutritional Information
Each serving of Keto Chicken Tikka Masala contains approximately 8 net carbs. This value may vary depending on the specific ingredients and quantities used. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs.
Variations and Adaptations
- Dairy-Free: Use coconut yogurt, coconut oil, and coconut milk to make a dairy-free version of the recipe.
- Chicken Thighs: Substitute chicken breasts with chicken thighs for a richer flavor.
- Spice Level: Adjust the amount of chili powder or cayenne pepper to control the spiciness of the dish.
Storage and Meal Prep
- Store leftover Chicken Tikka Masala in the refrigerator for up to 4 days or in the freezer for up to 3 months.
- This recipe is great for meal prep. Double or triple the batch and freeze in portions for easy and convenient keto meals.
Common Mistakes to Avoid
- Rushing the Recipe: Don't rush the cooking process. Allowing the flavors to develop over time is crucial for a delicious result.
- Using Low-Fat Yogurt: Opt for full-fat yogurt for the best flavor and texture.
- Skipping the Marination: Marinating the chicken is essential for tenderizing the meat and infusing it with flavor.
Read also: Low-carb chicken nuggets recipe.
Read also: Chicken and Brown Rice: A Healthy Choice