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Indian

Keto Chicken Tikka Masala

October 30, 2019 by Rich

When I think of Indian food, I think of one of three things. Curry, Nan, and Tikka Masala. This is one of the most popular dishes in America yet it can be difficult to come by if you’re on a low carb keto diet. Now, you won’t need to worry about that because I’ve crafted together a Keto Chicken Tikka Masala for you to enjoy. One that tastes almost identical to the real thing!

Last updated: December 5, 2019

Featured Image of Keto Tikka Masala

This post may contain affiliate links which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you as it helps support my page which is much appreciated!

Jump to Recipe

Is Tikka Masala keto?

I often get the question, “is tikka masala keto friendly?” The short and easy answer is no. The reason is because it’s typically prepared with dairy-based yogurt which is usually high in carbohydrates that will most likely take you out of ketosis. Luckily, almost everything else is very much keto friendly. Tikka Masala is high in fat due to the ghee and heavy whipping cream. Those are the ingredients that makes tikka masala highly attractive to the keto community.

Then, how is your recipe keto friendly and low carb?

Great question. Fortunately what we can do is make some key substitutions. Instead of using dairy yogurt, we can swap it for alternative yogurts such as coconut milk yogurt, almond milk yogurt, and in some cases greek yogurt. Just make sure to check the nutrition information found on the back of the package.

For my recipe, I found a blend I want to recommend, the Califia Farms Unsweetened Plain Yogurt. It’s dairy free because it’s made with almond and coconut. The best thing about this product is it only carries 1 gram of Net Carbs per cup. That is nothing!

The second ingredient that adds to the carbs I haven’t mentioned yet is the tomato sauce. Always make sure to grab the one with the lower net carbs. The one I found, surprisingly, is Whole Food’s private label brand (365 Everyday Value). I don’t think you can go wrong with these especially when they carry only 2 grams of net carbs per serving when other manufacturers can easily double that number.

So there you have it. I am able to make my recipe low carb by using some specific manufacturers to make it keto. If you found other companies with an even lower carb count, shoot me a message and I’ll gladly update my recipe as well as give you the credit you deserve.

What other kind of proteins can I make with Keto Tikka Masala?

Using my recipe, you can actually make virtually any kind of protein. Just substitute the chicken for your favorite protein. These can be:

  • Paneer
  • Tofu
  • Lamb
  • Fish
  • Cauliflower/Broccoli

There are other variations such as chickpeas but that would prove one, two many for carbs so I’ve only suggested the above. As you can see, with those number of proteins listed you can easily accommodate your favorite protein. With that said, let’s get into my recipe.

What You’ll Need

  1. Tomato Sauce
  2. Onion, diced
  3. Garlic, minced
  4. Ginger, minced
  5. Ghee
  6. Coconut/Almond Milk Yogurt
  7. Heavy Whipping Cream
  8. Chicken, boneless skinless thighs
  9. Coriander
  10. Fennel Seeds
  11. Chili Powder
  12. Cumin
  13. Turmeric
  14. Garam Masala
  15. Fenugreek Powder
keto tikka masala
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Keto Chicken Tikka Masala

Course Appetizer, dinner, Lunch, Side Dish
Cuisine diet, Indian, keto
Keyword chicken, garam masala
Prep Time 15 minutes
Cook Time 20 minutes
Resting Time 1 hour
Total Time 1 hour 35 minutes
Servings 3
Calories 445.4kcal

Equipment

  • Frying Pan

Ingredients

For the Chicken Marinade

  • ½ tbsp Avocado Oil Olive Oil works too
  • 1 lb Chicken thighs, boneless skinless
  • ½ cup Coconut Milk Yogurt Almond Yogurt works too
  • 2 cloves Garlic, Minced
  • 1.5 tsp Ginger, Minced
  • 1 tsp Garam Masala

For the Curry

  • 1 tbsp Ghee
  • 1 medium Onion, diced
  • 1 clove Garlic, minced
  • 1 tsp Ginger, minced
  • 1 tsp Coriander ground
  • 1 tsp Fennel seeds optional
  • 1 tsp Fenugreek, ground optional
  • 1 tsp Cumin
  • ½ tsp Turmeric
  • ½ tsp Garam masala
  • ½ tsp Chili powder
  • 1 cup Tomato sauce
  • ½ cup Heavy cream

Optional Toppings

  • Fresh Cilantro (optional)
  • Fresh Coriander (optional)

Instructions

Marinating the Chicken

  • Combine the following ingredients: Cubed Chicken, Coconut Milk Yogurt, minced garlic & ginger, and garam masala. Mix together well. Let it sit for at least an hour.
    Pro tip: For best results, you can marinate the chicken for 4 hours or overnight.

Browning the Chicken

  • Medium-high heat a frying pan. Wait a couple of minutes for it to warm up. Add in the avocado oil and let it heat up for another minute. You can splash a few drops of water in the pan to test if it's ready. If the oil sizzles, then you can add the pieces of marinated chicken in. Saute each side for about 2-3 minutes or til they become brown. Once brown, move them over to rest on a separate plate. Reduce heat to medium.
    Pro tip: Put the chicken in one by one, make sure there's some space in between them, and once they're on the pan don't move them so they can brown easier. You don't have to do all the chicken at once if your pan is too small. You can do them in batches and don't worry if the chicken isn't cooked all the way. You're just browning it.
    Browning the chicken

Making the Curry

  • In the same pan, add in the ghee. After it melts or heated, add in the diced onions, garlic and ginger. Saute until onion turns golden brown. Add in the spices: Coriander, fennel seeds, fenugreek, cumin, turmeric, garam masala, chili powder. Stir in together with the onion mix for about 30 seconds.
    Note: You're going to notice some burnt parts from browning the chicken. Using your spatula, scrape it off. Do not dispose them. They will give the curry more flavor. Scrape and mix them in with onion.
  • Pour in the tomato sauce. Mix it in with the onion and spices. Saute for about 5 minutes or until onion becomes orange in color.

Simmering Time

  • Finally pour the heavy whipping cream. Add the browned chicken back in. Stir in pan. Let it simmer for about 10 minutes.
    Adding in the heavy whipping cream and chicken
  • Move to bowl, top with fresh cilantro. Enjoy!

Notes

Nutrition info is approximate using the sparkpeople.com recipe calculator, and the carb count does not count sugar alcohols. It is your responsibility to check the accuracy of all nutritional facts posted here, especially if you have a medical condition, in which case you should consult with your doctor before using any of the recipes.

Nutrition

Calories: 445.4kcal | Carbohydrates: 12.2g | Protein: 23.7g | Fat: 33.3g | Saturated Fat: 15.7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10.2g | Cholesterol: 184.8mg | Sodium: 701.2mg | Potassium: 172.2mg | Fiber: 3.4g | Sugar: 5.7g
Nutrition Facts
Keto Chicken Tikka Masala
Amount Per Serving
Calories 445.4 Calories from Fat 300
% Daily Value*
Fat 33.3g51%
Saturated Fat 15.7g98%
Polyunsaturated Fat 3g
Monounsaturated Fat 10.2g
Cholesterol 184.8mg62%
Sodium 701.2mg30%
Potassium 172.2mg5%
Carbohydrates 12.2g4%
Fiber 3.4g14%
Sugar 5.7g6%
Protein 23.7g47%
* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Keto Recipes Tagged With: chicken, gluten free, Indian, Keto, low carb, soy free

Darbar Brighton

August 30, 2018 by Rich 11 Comments

[4.12/5] We originally stopped by the day before and one of the owners told us to visit the following day for their Eid Al-adha buffet. I was intrigued how passionate and kind he was, as he took the time to teach me what Eid Al-adha was about. Although we were starving, we decided to wait and boy was I glad because the food turned out to be amazing!

Review #042
Restaurant Type: Casual Dining with Buffet Options.
My short summary sentence: Eid Mubarak! A time for celebration with lots of food!  

Food (65%)
Taste to price 4/5
Quality to price 4/5
Portion to price 5/5
Average = 4.33

Service (20%)  
Friendliness 3.5/5
Promptness 4/5
Average = 3.75

Cleanliness (15%)
Bathroom n/a
Dining area 4/5
Kitchen area 3.5/5
Average = 3.75

Overall Score = [F(.65)]+[S(.20)]+C(.15)]
   = [2.81]+[0.75]+[0.56]
   = 4.12

The Pluses…  
+ For $18.99, it’s a steal given the variety of dishes you get. They had a little bit of everything that day. I easily ate over the value I paid for.
+ The owners were very nice. It’s a family environment. As soon as you walk in, it feels like a family runs the place which makes me feel at home in some ways.
+ The food was luscious. My favorite were the GOAT BIRYANI, BEEF KORMA, and TANDOORI CHICKEN. The TANDOORI CHICKEN tasted freshly grilled. Can’t beat that.
+ Waiter was pretty attentive. I like that my water was constantly filled. If you don’t know me, I drink a lot of water :p

The Negs…
– I’ve been here other times before and it can be a hit or miss. At times their buffet is good and other times it’s ok. One thing’s for sure is I’ll be coming here every Eid Al-adha 🙂

The Neutrals…
o The prior times I went, I was always asked if I wanted Nan. Maybe there was some miscommunication by the wait staff or maybe Nan did not come with the day’s special? Either way, it wasn’t communicated to me.  


Filed Under: Restaurant Reviews Tagged With: Brighton, Buffet, Halal, Indian, Pakistani

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My name is Rich. I'm a restaurant consultant, content creator, and recipe developer. I'm here to help you balance the two worlds of eating out and eating in. I've worked in the food industry for over 10 years and along the way I've learned a thing or two about restaurants and developing my own recipes. Read More…

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