If you’re following a keto lifestyle but still crave bold, rich flavors, Keto Chicken Tikka Masala is about to become your go-to dish. This recipe delivers the creamy, spiced goodness of the traditional Indian classic but keeps things low-carb and guilt-free. It’s easier to make than you’d think and tastes like it came straight out of a restaurant kitchen. Ready to impress yourself and everyone at your table? Let’s get cooking.
What Makes This Chicken Tikka Masala Keto-Friendly?
Chicken Tikka Masala gets its flavor from a rich, creamy tomato-based sauce. Traditional recipes often rely on yogurt and heavy cream, but some versions sneak in sugar or carb-heavy thickeners. In this keto version, we keep the carbs in check by:
- Using full-fat, unsweetened coconut milk or heavy cream.
- Skipping the sugar.
- Keeping the spice blend simple and natural.
- Serving it with cauliflower rice instead of regular rice.
The best part? It’s high in protein, loaded with healthy fats, and still tastes like a cheat meal.
Ingredients You’ll Need
For the chicken marinade:
- 1 ½ pounds (about 700g) chicken thighs or breasts, cut into bite-sized pieces.
- 1 cup full-fat plain Greek yogurt (unsweetened).
- 2 tbsp fresh lemon juice.
- 2 tsp ground cumin.
- 2 tsp paprika.
- 1 tsp turmeric powder.
- 1 tsp ground coriander.
- 1 tsp garam masala.
- ½ tsp cayenne pepper (adjust for heat preference).
- 1 tsp salt.
- 2 tbsp olive oil or avocado oil.
For the masala sauce:
- 2 tbsp ghee, butter, or coconut oil.
- 1 large onion, finely chopped.
- 3 garlic cloves, minced.
- 1-inch piece of fresh ginger, grated.
- 1 ½ tsp ground cumin.
- 1 tsp turmeric.
- 1 tsp paprika.
- 1 tsp garam masala.
- ½ tsp ground coriander.
- 1 can (14 oz) diced tomatoes or tomato purée.
- 1 cup full-fat coconut milk or heavy cream.
- Salt and pepper to taste.
Optional garnish: fresh cilantro leaves.
For serving:
- Cauliflower rice or zucchini noodles.
Step-By-Step Instructions
1. Marinate the Chicken
Marinating is where the magic starts. In a large bowl, combine the Greek yogurt, lemon juice, and all the marinade spices. Add the chicken pieces and toss until every piece is well coated. Cover and refrigerate for at least 1 hour, but overnight is even better.
2. Cook the Chicken
Heat 2 tablespoons of oil in a large skillet or grill pan over medium heat. Add the marinated chicken pieces and cook for 3-4 minutes on each side until they’re lightly charred and cooked through. Don’t overcrowd the pan—cook in batches if needed. Once done, set the chicken aside.
3. Make the Masala Sauce
In the same skillet, melt the ghee or butter over medium heat. Add the chopped onions and cook until they’re soft and golden, about 5-7 minutes. Stir in the garlic and ginger, cooking for another 2 minutes.
Now, add the ground cumin, turmeric, paprika, garam masala, and coriander. Let the spices toast for 1-2 minutes. This step brings out their flavor, so don’t skip it!
4. Add Tomatoes and Simmer
Pour in the diced tomatoes or tomato purée and stir well. Let the mixture simmer for about 10 minutes, stirring occasionally, until it thickens slightly.
5. Add the Creaminess
Stir in the coconut milk or heavy cream and let everything cook together for another 5 minutes. Adjust the seasoning with salt and pepper. If the sauce seems too thick, you can add a splash of water to thin it out.
6. Combine and Serve
Add the cooked chicken back into the skillet, stirring to coat it in the sauce. Let it simmer for another 5 minutes so the flavors can meld together beautifully.
Serve hot with cauliflower rice or zucchini noodles. Garnish with fresh cilantro leaves for a pop of color and freshness.
Tips for the Perfect Keto Chicken Tikka Masala
- Use Chicken Thighs for Juicier Meat
While chicken breasts work fine, thighs stay juicier and hold up better in the creamy sauce. - Don’t Skip the Marination
The longer the chicken marinates, the more flavorful it gets. If you’re short on time, aim for at least an hour. - Adjust the Spice Level
If you’re sensitive to heat, reduce the cayenne pepper. If you love spice, throw in a chopped green chili for extra kick. - Make It Dairy-Free
For a dairy-free version, swap the yogurt in the marinade with coconut yogurt.
What to Serve With Keto Chicken Tikka Masala
- Cauliflower Rice: The easiest and most popular choice. You can buy it pre-riced or make your own by pulsing cauliflower florets in a food processor.
- Zucchini Noodles: Light and refreshing, these are perfect if you want something less filling.
- Keto Naan: If you’re feeling fancy, you can whip up some almond flour naan or low-carb flatbread.
Why This Recipe Works on Keto
This recipe is built to fit perfectly into a keto diet:
- Low in Carbs: With no sugar and low-carb ingredients, it keeps your net carbs in check.
- High in Healthy Fats: The coconut milk or heavy cream adds a satisfying richness that keeps you full.
- Protein-Packed: Chicken is a lean, protein-rich option that keeps this dish balanced.
Storage and Meal Prep Tips
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat gently on the stovetop to avoid overcooking the chicken.
- Freezer: The sauce freezes well, but the chicken might dry out. Freeze the sauce separately and add freshly cooked chicken when you’re ready to eat.
Pro Tip: Double the recipe and freeze half the sauce for a quick meal later.
Conclusion
This Keto Chicken Tikka Masala is the perfect dish for anyone craving bold flavors without blowing their carb count. It’s creamy, spicy, and satisfying—everything you want in comfort food. Whether you’re meal prepping or whipping up a weeknight dinner, this recipe is bound to be a hit.
So, grab your skillet and spices, and get cooking. Your keto-friendly feast awaits!
PrintKeto Chicken Tikka Masala Recipe
This creamy, flavorful Keto Chicken Tikka Masala is perfect for a low-carb dinner. Juicy chicken pieces are marinated in spices, then simmered in a rich tomato and coconut cream sauce. It’s an easy recipe idea for those on a keto diet or anyone looking for a healthy, satisfying meal.
- Prep Time: 10 minutes (plus marination time)
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Indian-inspired, Keto, Low-Carb
- Diet: Gluten Free
Ingredients
For the Chicken Marinade:
- 1 ½ lbs chicken thighs or breasts, cubed
- 1 cup full-fat plain Greek yogurt (unsweetened)
- 2 tbsp fresh lemon juice
- 2 tsp ground cumin
- 2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp ground coriander
- 1 tsp garam masala
- ½ tsp cayenne pepper (optional)
- 1 tsp salt
- 2 tbsp olive oil or avocado oil
For the Masala Sauce:
- 2 tbsp ghee, butter, or coconut oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1-inch piece of fresh ginger, grated
- 1 ½ tsp ground cumin
- 1 tsp turmeric
- 1 tsp paprika
- 1 tsp garam masala
- ½ tsp ground coriander
- 1 can (14 oz) diced tomatoes or tomato purée
- 1 cup full-fat coconut milk or heavy cream
- Salt and pepper to taste
- Optional: Fresh cilantro for garnish
For Serving:
- Cauliflower rice or zucchini noodles
Instructions
- Marinate the Chicken: Combine yogurt, lemon juice, and spices in a bowl. Add chicken and coat well. Cover and refrigerate for 1 hour or overnight.
- Cook the Chicken: Heat oil in a skillet over medium heat. Sear chicken pieces for 3-4 minutes per side until lightly charred and cooked through. Set aside.
- Prepare the Sauce: In the same skillet, melt ghee and sauté onions until golden. Add garlic, ginger, and spices, cooking for 2 minutes to release the aromas.
- Simmer the Sauce: Add diced tomatoes and simmer for 10 minutes until thickened. Stir in coconut milk and season with salt and pepper.
- Combine: Add chicken back to the skillet, coating it in the sauce. Simmer for 5 minutes to meld flavors.
- Serve: Garnish with cilantro and serve with cauliflower rice or zucchini noodles.
Notes
- Adjust the cayenne pepper for heat preference.
- Substitute Greek yogurt with coconut yogurt for a dairy-free option.
- Leftovers can be stored in the refrigerator for up to 4 days.
Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.
Nutrition
- Serving Size: 1 serving
- Calories: 350 Sugar: 4g Sodium: 680mg Fat: 24g Saturated Fat: 10g Unsaturated Fat: 12g Trans Fat: 0g Carbohydrates: 7g Fiber: 2g Protein: 28g Cholesterol: 95mg
Frequently Asked Questions (FAQs)
Can I Make This Recipe in a Slow Cooker?
Absolutely! To make it in a slow cooker, skip searing the chicken. Just add all the ingredients (except the cream/coconut milk) into the slow cooker and cook on low for 6 hours. Stir in the cream or coconut milk at the end.
Is It Spicy?
It has a mild heat level, but you can easily tweak the spice to suit your taste. Reduce or increase the cayenne as needed.
Can I Use Store-Bought Garam Masala?
Of course! Store-bought garam masala works perfectly. If you’re feeling adventurous, you can also make your own blend by toasting and grinding spices like cumin, coriander, cardamom, cinnamon, and cloves.