Keto Chicken Tikka Masala

This is not a fifteen-minute weeknight recipe, and I’m not going to pretend it is. This keto chicken tikka masala takes real marinating time, but the payoff is a genuinely creamy, restaurant-tasting curry with 8 net carbs per serving.

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I make this on a weekend when I can let the chicken marinate overnight, then finish the sauce the next day. It reheats even better than it starts, so I plan for leftovers on purpose, not by accident.

Chef Jenn’s Takes On Keto Chicken Tikka Masala

A lot of keto tikka masala recipes skip the marinating step to save time, and you can taste the shortcut immediately. The spice sits on the outside of the chicken instead of running through it, and the dish ends up tasting like sauce poured over plain chicken rather than one cohesive curry. This version doesn’t skip it, and it shouldn’t, since an overnight marinade is what actually carries the flavor into the meat.

The other move that matters is broiling the marinated chicken before it goes into the sauce, rather than just simmering it raw in the pot. A few minutes under the broiler builds real char and flavor on the outside before the chicken finishes cooking in the cream sauce, which a straight simmer never gives you. Purée the tomato and onion base fully smooth before adding the cream. That’s what gives you a genuinely creamy sauce instead of one with visible chunks of tomato and onion throughout.

What You’ll Love About Keto Chicken Tikka Masala

• This tastes like the real restaurant version, not a thinned-out imitation, which is the whole point of putting in the marinating time.
• It freezes well and reheats even better the next day, so this is a genuine meal-prep dinner, not just a one-night thing.
• The heat level stays mild enough for picky eaters, so this works even when not everyone at the table wants a spicy curry.

Ingredients

For the chicken

• Chicken thighs – I used boneless, skinless chicken thighs but bone-in would also work though the marinade won’t penetrate as far.
• Plain yogurt – Greek yogurt is so rich and thick and perfect for this keto chicken recipe but any plain yogurt will work.
• Ginger – You’ll need a fair bit of ginger for this recipe. Chop it all at once so you have it ready to go.
• Garlic – Finely minced. See my tips section below for my hack on dealing with ginger and garlic in recipes.
• Ground coriander – It might be tough to find at the store, but you’ll find it for sure at an Indian market.
• Garam masala – Grab some of this at the Indian market, too. I often find it in a small box with a foil-sealed package inside to keep the spices super-fresh. Smart!
• Cumin
• Cayenne
• Salt and pepper – Season to taste.

For the Keto Tikka Masala Sauce:

• Ghee – Or butter.
• Onion – Fresh yellow or white onion.
• Ginger – Yup, more ginger.
• Garlic – Yes, more garlic, too.
• Canned diced tomatoes – A large 28-ounce can.
• Heavy whipping cream – About a cup.
• Garam masala
• Salt and pepper
• Cilantro – Fresh cilantro, chopped, as a garnish.

How To Make Keto Chicken Tikka Masala

Scroll down for the full recipe card with exact measurements and printable instructions.

Mix the yogurt with the ginger, garlic, garam masala, corriander, cumin, cayenne, salt, and pepper.

Add the chicken to the yogurt-spice mixture and mix well. Cover the bowl with plastic wrap and refrigerate it for 2-3 hours or overnight.

After the chicken is marinated, make the sauce by sauteeing the onion in the ghee or butter until it starts to soften, then add the ginger and garlic.

Add the tomatoes to the onion and turn the heat way down, to a bare simmer. Let this mixture cook for about 30 minutes or until most of the tomato juice has evaporated and the onions are super-soft.

Broil the chicken. While the tomatoes are cooking, put the yogurt coated chicken onto a baking sheet and into the oven. Broil the chicken – about 6-inches from the broiler – for 3-4 mintues or until it starts to brown in spots. It won’t be cooked, so don’t worry about that.

Chop the chicken into 1-inch chunks and set it aside for a few minutes.

Add the tomato-onion mixture to a blender or use an immersion blender, to puree the mixture. If using a blender, put a towel over the top and remove the plug from the top lid, to avoid explosions.

Simmer. Return the super-smooth sauce to the pan and add the cream, garam masla, and chicken (and any pan juices). Simmer the mixture for 10-12 minutes or until the chicken is cooked through.

Season with salt and pepper and garnish with fresh cilantro. Dig in!

Make it a Meal

Wondering what to serve with keto Chicken Tikka Masala? Make it a complete meal with your favorite cauliflower rice. I also love to serve this dish with bright green vegetables like asparagus or green beans, and raita is a must.

Storage

This freezes well, which makes it a solid meal-prep option. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop so the cream sauce doesn’t separate.

Frequently Asked Questions

WANT EVEN MORE EASY KETO DIET RECIPES?

I’m always in the kitchen creating new recipes, and while some of them are big hits, I get some misses, too. But these are some of my favorite all-time recipes:

• Thick and luscious Salmon Chowder
• Grilled veggies – I love how versatile this recipe is!
• This amazing cauliflower dish
• Meaty sausage Parmigiana