Craving Indian flavours without the carb overload? This creamy, spiced Chicken Tikka Masala delivers bold taste in a low-carb, high-protein package. Pair it with cauliflower rice or a cucumber salad and you’ve got a keto-friendly, globally inspired dinner that’s comforting and nourishing.
🌟 Top Tip:
Grill or broil the chicken first—it adds a smoky layer of flavor that makes this dish taste restaurant-worthy.
🛒 Ingredients for Chicken Tikka Masala (Serves 4)
For the Chicken Marinade:
- 1.5 lbs (680g) boneless, skinless chicken breasts or thighs
- 1/2 cup (120g) plain Greek yogurt
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp grated fresh ginger
- 3 garlic cloves, minced
- 2 tsp ground cumin
- 2 tsp paprika
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 1/2 tsp salt
For the Masala Sauce:
- 2 tbsp butter or ghee
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp grated ginger
- 1.5 tsp garam masala
- 1 tsp paprika
- 1/2 tsp chili powder (optional)
- 1/2 cup (120ml) canned tomato purée
- 3/4 cup (180ml) heavy cream or coconut cream
- Salt to taste
- Fresh cilantro to garnish
Optional Sides:
- 2 cups (400g) cauliflower rice
- Simple cucumber salad (cucumber, lemon, mint)
🔥 How to Make Chicken Tikka Masala (Step-by-Step)
- Marinate the Chicken
Combine marinade ingredients in a bowl. Add chicken and coat thoroughly. Cover and refrigerate for at least 2 hours or overnight. - Cook the Chicken
Preheat grill, oven broiler, or skillet. Cook chicken until browned and cooked through (about 5–7 mins per side). Set aside and cut into chunks. - Make the Sauce
In a deep pan, melt butter. Sauté onion for 5 minutes until soft. Add garlic, ginger, and spices. Stir for 1–2 minutes. - Add Tomatoes and Cream
Stir in tomato purée and simmer for 5 minutes. Add cream, stir, and bring to a low simmer. - Combine and Serve
Add grilled chicken to the sauce. Simmer for another 10 minutes until flavors meld. Garnish with cilantro. Serve with cauliflower rice or cucumber salad.
📊 Nutritional Information (Per Serving)
- Calories: 350
- Protein: 35g
- Net Carbs: 5g
- Fat: 20g
- Fiber: 2g
💡 Handy Tips
- Want extra depth? Add 1 tsp of smoked paprika or a splash of coconut milk for a twist.
- Store leftovers in the fridge for 3–4 days or freeze for up to 2 months.
- Use full-fat Greek yogurt for the marinade—it tenderizes and adds flavor.
❓ Chicken Tikka Masala FAQs
Q: Is Chicken Tikka Masala spicy?
A: This version is mild with optional heat. Adjust chili powder to your liking.
Q: Can I make this dairy-free?
A: Yes! Use coconut yogurt for the marinade and coconut cream for the sauce.
Q: What can I serve instead of cauliflower rice?
A: Try roasted broccoli, grilled zucchini, or keto-friendly naan.
📌 More Low Carb Dinner Ideas:
- Grilled Chicken Shawarma (Middle Eastern)
- Peri-Peri Chicken with Cucumber Yogurt Sauce
- Lemon Herb Grilled Chicken (Mediterranean Style)