Keto Chicken Tikka Masala – Creamy, Comforting, and Low-Carb

Chicken Tikka Masala is that comforting, cozy dish you crave on a weeknight, but it’s often paired with carbs that don’t fit a keto lifestyle. This version gives you all the deep spice, creamy sauce, and tender chicken without the sugar and starch. It’s simple enough for a Tuesday dinner and satisfying enough for guests.

You’ll get rich flavor, a thick, spoon-coating sauce, and clean ingredients that support your goals. If you love bold, warm spices and a creamy finish, this is your keeper.

What Makes This Special

This keto take keeps the spirit of classic tikka masala but trims the carbs where they quietly hide. We use full-fat dairy, no sugar, and low-carb swaps so the sauce stays velvety without flour or starch.

The chicken is marinated for real flavor, not just coated and tossed in the sauce. You’ll feel like you’re eating takeout, but the ingredients are tighter and cleaner. It’s also flexible enough to scale up, meal prep, or customize heat levels.

Shopping List

• Chicken: 1.5 pounds boneless, skinless chicken thighs (or breasts)
• For the marinade:
• 1 cup full-fat Greek yogurt (unsweetened)
• 2 tablespoons lemon juice
• 1 tablespoon grated fresh ginger
• 3 cloves garlic, minced
• 2 teaspoons garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1/2–1 teaspoon chili powder or cayenne (to taste)
• 1 teaspoon kosher salt
• For the sauce:
• 2 tablespoons ghee or avocado oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked or sweet paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon red pepper flakes (optional)
• 1 (14-ounce) can crushed or strained tomatoes (no sugar added)
• 1/2 cup heavy cream (or full-fat coconut cream)
• 2 tablespoons unsalted butter (optional, for richness)
• Salt and black pepper, to taste
• Fresh cilantro, chopped (for garnish)
• Lime wedges (optional, for serving)
• Low-carb sides: Cauliflower rice, roasted cauliflower, or sautéed greens

Instructions

1. Marinate the chicken. In a bowl, combine yogurt, lemon juice, ginger, garlic, garam masala, cumin, coriander, paprika, turmeric, chili powder, and salt.

   Cut chicken into bite-size pieces and coat well. Cover and refrigerate at least 30 minutes, preferably 2–4 hours. Overnight is best for deeper flavor.

2. Brown the chicken. Heat a large skillet or grill pan over medium-high.

   Brush with oil or ghee. Shake excess marinade off the chicken and cook in batches until lightly charred and just cooked through, about 5–7 minutes total. Set aside. (Don’t overcrowd; color equals flavor.)

3. Start the sauce aromatics. In a wide pan, heat ghee or oil over medium.

   Add onion with a pinch of salt and cook until soft and golden, 6–8 minutes. Stir in garlic and ginger; cook 1 minute until fragrant.

4. Bloom the spices. Add garam masala, cumin, coriander, paprika, turmeric, and red pepper flakes. Stir 30–45 seconds to wake up the spices without burning.
5. Add tomatoes and simmer. Pour in the crushed tomatoes.

   Bring to a gentle simmer and cook 8–10 minutes, stirring, until slightly thickened and mellowed. Taste and adjust salt.

6. Finish the sauce. Reduce heat to low. Stir in heavy cream and butter.

   Simmer 3–4 minutes until silky. If you prefer it smoother, blend with an immersion blender before adding chicken.

7. Combine and heat through. Add the cooked chicken (and any juices) to the sauce. Simmer 3–5 minutes to marry flavors.

   If the sauce gets too thick, add a splash of water or cream.

8. Garnish and serve. Taste and adjust salt, pepper, and heat. Top with chopped cilantro. Serve over cauliflower rice or alongside roasted vegetables with lime wedges.

Keeping It Fresh

Store leftovers in an airtight container in the fridge for up to 4 days.

The flavors deepen by day two, and the sauce thickens pleasantly. Reheat gently over low heat, adding a splash of water or cream so it doesn’t reduce too much. For longer storage, freeze in portions for up to 2 months.

Thaw overnight in the fridge for the best texture.

Why This is Good for You

• Low-carb and satisfying: Full-fat dairy, ghee, and chicken thighs provide steady energy without blood sugar spikes.
• Protein-rich: Each serving delivers solid protein to support muscle and satiety.
• Spice benefits: Ginger, garlic, turmeric, and cumin bring antioxidants and anti-inflammatory compounds.
• Customizable fat: You can dial the cream and butter up or down based on your macros.

Pitfalls to Watch Out For

• Hidden sugar in tomatoes: Choose no-sugar-added canned tomatoes. Read the label.
• Watery sauce: Simmer long enough to reduce, and avoid overloading the pan with chicken juices.
• Overcooked chicken: Brown quickly and finish in the sauce. Thighs are more forgiving than breasts.
• Too much heat: Start with less chili; you can always add more at the end.
• Low-fat swaps: Skipping fat can make the sauce grainy and less satisfying.

  Use full-fat yogurt and cream for the best result.

Alternatives

• Dairy-free: Use full-fat coconut yogurt for the marinade and coconut cream in the sauce. Swap ghee for avocado or coconut oil.
• Broiler method: Spread marinated chicken on a foil-lined sheet and broil on high 6–8 minutes, flipping once, for charred edges without a grill pan.
• Instant Pot: Sauté onions, ginger, garlic with spices; add tomatoes and chicken. Pressure cook 6 minutes, quick release, stir in cream and butter on sauté.
• Veggie boost: Add sautéed spinach or roasted cauliflower to the sauce near the end without pushing carbs too high.
• Milder version: Skip red pepper flakes and use sweet paprika.

  Balance with a squeeze of lime at the table.

FAQ

Is Chicken Tikka Masala normally keto?

Traditional versions often include sugar and are served with rice or naan. This recipe skips sugar and pairs perfectly with cauliflower rice to keep carbs low.

Can I use chicken breasts instead of thighs?

Yes. Breasts cook faster and can dry out, so don’t overcook.

Pull them as soon as they’re just done and finish gently in the sauce.

What can I substitute for heavy cream?

Full-fat coconut cream works well. It adds a light coconut note but keeps the sauce thick and keto-friendly.

How do I make it spicier?

Add more chili powder or a pinch of cayenne to the marinade and the sauce. You can also finish with sliced fresh chilies.

Can I prepare it ahead?

Absolutely.

Marinate the chicken up to 24 hours ahead, and make the sauce a day early. Combine and reheat gently before serving.

What should I serve with it?

Cauliflower rice is the go-to. You can also serve it with roasted broccoli, sautéed cabbage, or a simple cucumber salad to cool the heat.

How many carbs are in a serving?

Exact numbers vary by brands and portions, but expect roughly 6–9 net carbs per serving, mainly from tomatoes and onions.

Check your labels to be sure.

Can I freeze it?

Yes. It freezes well, though the sauce may separate slightly. Stir while reheating and add a splash of cream to bring it back together.

In Conclusion

Keto Chicken Tikka Masala gives you that cozy, restaurant-style comfort with clean, low-carb ingredients.

The marinated chicken, fragrant spices, and creamy sauce come together in a dish that feels special but fits your routine. Keep it simple on a weeknight or dress it up for company. Either way, you get big flavor without the carb crash.

Enjoy it with cauliflower rice and plenty of fresh cilantro for a satisfying meal you’ll make again and again.