Butter chicken, a staple of Indian cuisine, is beloved for its rich and creamy texture combined with flavorful spices. However, traditional butter chicken can be high in carbs due to its use of yogurt and tomato-based sauces. This keto-friendly version of butter chicken allows you to indulge in this delicious dish while keeping your carb count low. In this article, we’ll walk you through a detailed recipe that is easy to follow, along with tips and tricks to perfect the dish.
What is Keto Butter Chicken?
Keto butter chicken is a low-carb version of the classic Indian dish, Murgh Makhani (Butter Chicken). The key difference lies in substituting high-carb ingredients with keto-friendly alternatives without compromising the rich flavors that make butter chicken a favorite. The creamy tomato-based sauce, infused with Indian spices, is made keto by using fewer tomatoes, opting for heavy cream instead of yogurt, and skipping any flour or sugar typically used for thickening or flavor balancing.
Why Choose Keto Butter Chicken?
- Low Carb: Each serving contains minimal carbohydrates, making it ideal for those on a ketogenic diet.
- Rich in Flavor: Despite the low-carb adjustments, this recipe retains the authentic, rich flavors of traditional butter chicken.
- High in Protein: Made with chicken, this dish is also an excellent source of protein.
- Easy to Prepare: This recipe is straightforward and can be made in under an hour.
Ingredients for Keto Butter Chicken
For the Chicken Marinade:
- 1.5 pounds (about 700 grams) of boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
- 1/2 cup of full-fat Greek yogurt (or coconut yogurt for dairy-free)
- 2 tablespoons of lemon juice
- 1 tablespoon of ginger-garlic paste
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1/2 teaspoon of turmeric powder
- 1/2 teaspoon of paprika or Kashmiri red chili powder (for color)
- Salt to taste
For the Butter Chicken Sauce:
- 2 tablespoons of ghee (clarified butter) or unsalted butter
- 1 large onion, finely chopped
- 1 tablespoon of ginger-garlic paste
- 2 teaspoons of garam masala
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1/2 teaspoon of turmeric powder
- 1/2 teaspoon of chili powder (adjust to taste)
- 1/4 teaspoon of cinnamon powder
- 1/4 teaspoon of cardamom powder
- 1 cup of tomato puree (use fresh tomatoes for lower carbs)
- 1/2 cup of heavy cream (or coconut cream for dairy-free)
- 1/4 cup of water or chicken broth (optional, for adjusting consistency)
- Salt to taste
- Fresh cilantro (coriander) leaves for garnish
Step-by-Step Guide to Making Keto Butter Chicken
Step 1: Marinate the Chicken
- Prepare the marinade: In a large mixing bowl, combine the Greek yogurt, lemon juice, ginger-garlic paste, ground cumin, ground coriander, turmeric powder, paprika, and salt. Mix well to form a smooth paste.
- Marinate the chicken: Add the chicken pieces to the marinade, ensuring they are evenly coated. Cover the bowl and refrigerate for at least 30 minutes, or overnight for deeper flavor.
Step 2: Cook the Chicken
- Sauté the chicken: Heat a tablespoon of ghee in a large skillet over medium heat. Add the marinated chicken pieces and sauté until they are golden brown on all sides, but not fully cooked through (about 5-7 minutes). Remove the chicken from the skillet and set aside.
Step 3: Prepare the Butter Chicken Sauce
- Cook the onions: In the same skillet, add another tablespoon of ghee. Once hot, add the finely chopped onions. Sauté the onions until they are soft and golden brown, which should take about 5-7 minutes.
- Add ginger-garlic paste: Add the ginger-garlic paste to the onions and cook for another 2 minutes until fragrant.
- Spice it up: Now, add the garam masala, ground cumin, ground coriander, turmeric powder, chili powder, cinnamon, and cardamom powder. Stir well and let the spices cook for about 1-2 minutes.
- Tomato puree: Pour in the tomato puree and cook for about 5-7 minutes, stirring occasionally until the tomato reduces slightly and the oil begins to separate from the sauce.
- Creamy consistency: Reduce the heat to low and slowly stir in the heavy cream. Let the sauce simmer for another 5 minutes, allowing the flavors to meld together.
Step 4: Combine Chicken with the Sauce
- Simmer the chicken: Add the partially cooked chicken back into the skillet, along with any juices that may have accumulated. Stir to coat the chicken in the sauce.
- Cook through: Let the chicken simmer in the sauce for another 10 minutes on low heat, or until the chicken is fully cooked and tender. If the sauce becomes too thick, you can add a bit of water or chicken broth to reach your desired consistency.
- Season: Taste the sauce and adjust seasoning with salt if necessary.
Step 5: Garnish and Serve
- Garnish: Once the chicken is cooked through and the sauce has reached your preferred consistency, remove the skillet from heat. Garnish with fresh cilantro leaves.
- Serving suggestions: Keto butter chicken pairs wonderfully with cauliflower rice, zucchini noodles, or a simple side salad. For an extra indulgent meal, serve it with keto-friendly naan or almond flour roti.
Tips for Making the Best Keto Butter Chicken
- Choose the right chicken: Chicken thighs are more flavorful and tender compared to breasts, making them a better choice for this recipe. However, chicken breasts can be used for a leaner option.
- Spice level: Adjust the amount of chili powder according to your taste preference. For a milder dish, use less chili powder or substitute with paprika.
- Tomato choices: Opt for fresh tomatoes instead of canned ones to reduce the carb count. If using canned tomato puree, choose a brand without added sugars.
- Thickening the sauce: The heavy cream will naturally thicken the sauce, but if you prefer a thicker consistency, let the sauce simmer longer to reduce further.
- Meal prep: This dish can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors deepen as it sits, making it a great option for meal prepping.
Nutritional Information (Per Serving)
- Calories: 350-400 kcal
- Carbohydrates: 5-7 grams (depending on the tomato and onion quantities)
- Protein: 25-30 grams
- Fat: 25-30 grams
Conclusion
Keto butter chicken is a delicious and satisfying meal that combines the rich, creamy flavors of traditional butter chicken with a low-carb twist. This recipe is perfect for those following a ketogenic diet or anyone looking to enjoy a healthier version of this classic Indian dish. Whether you’re a seasoned cook or new to keto, this recipe is easy to follow and delivers restaurant-quality results at home.
So, the next time you’re craving something rich, spicy, and comforting, give this keto butter chicken recipe a try. Your taste buds—and your waistline—will thank you!