Per serving:661 calories, 18.3 g protein, 13.2 g carbohydrates, 60.4 g fat
Ingredients
1 ½ cups full-fat Greek yogurt
2 Tbsp lemon juice
1 ½ Tbsp ground turmeric
2 Tbsp garam masala
3 Tbsp cumin powder
1 tsp curry powder
3 pounds chicken thighs
½ cup unsalted butter
4 tsp olive oil
2 medium yellow onions, diced
4 garlic cloves, minced
3 Tbsp ginger paste
2 medium tomatoes, diced
1 jalapeno pepper, seeded and diced
½ cup chicken stock
1 ½ cup heavy cream
1 ½ tsp tomato paste
Salt and pepper to taste
Cilantro leaves for garnish
Directions:
Combine yogurt, lemon juice, ground turmeric, garam masala, cumin powder, and curry powder in a large bowl. Place chicken in bowl and coat well in marinade.
Cover and refrigerate for 1 to 12 hours.
In a large pan, melt butter and olive oil over medium heat. Stir in onions and cook until soft.
Add garlic and ginger paste to pan and continue cooking until onions are golden brown.
Mix in diced tomatoes and jalapeño pepper, then cook for an additional 7 to 10 minutes.
Place chicken into pan with marinade and cook for five minutes before adding chicken stock. Bring to a boil, then cover and let simmer on low heat for 30 minutes.
Add heavy cream and tomato paste, then simmer for five minutes.
Garnish with fresh cilantro leaves and serve butter chicken hot.
Recipe tips:
For a spicier dish, incorporate more jalapeño pepper or red chili flakes.
To make this a dairy-free butter chicken keto recipe, substitute full-fat Greek yogurt, heavy cream, and butter with unsweetened coconut yogurt, coconut cream, and olive oil.
Replace chicken with tofu or cauliflower florets for a delicious vegan-friendly option.
Make this meal in advance by marinating the chicken overnight and finishing final steps before serving.
Use a slow cooker for a more flavorful and tender chicken or make instant pot butter chicken if you are short of time.
Butter chicken is a popular dish in Indian cuisine known for its rich and creamy texture. It’s made with yogurt, spices, and chicken and is often served with rice or naan bread. However, if you're following a keto diet, these carb-heavy options aren’t suitable.
Luckily, here’s an easy-to-make keto butter chicken recipe that’ll satisfy cravings without knocking you out of ketosis.
What is butter chicken?
Butter chicken, also known as murgh makhani in Hindi, originates from the Punjab region of India.
The main ingredients are chicken breasts, yogurt, ghee, and a blend of spices, including cumin, coriander, garam masala, and turmeric.
Butter chicken is traditionally cooked in a clay oven called tandoor but can also be made on the stovetop or oven.
Due to their similar ingredients, it resembles another popular Indian dish known as chicken tikka masala. While both dishes feature chicken in a creamy sauce, butter chicken has a slightly sweeter and milder flavor than tikka masala.
Butter chicken is typically served with basmati rice or naan bread. However, these carb-heavy options can quickly kick you out of ketosis and aren’t suitable for a keto diet.
This low-carb butter chicken recipe is an excellent keto-friendly option. It pairs with low-carb side dishes, such as cauliflower rice, keto naan bread, or vegetables, for a tasty variation on the classic recipe.
Watch the video below to learn how to make this easy keto Indian butter chicken at home.
Easy Keto Indian Butter Chicken Recipe
Why you’ll love this keto butter chicken recipe
This recipe offers a keto twist on the classic butter chicken dish while delivering the same rich and creamy flavors.
Here are some reasons why you'll love this meal:
100 percent keto-friendly
Packed with flavorful spices
Perfect for meal prep and leftovers
Can be customized to match your preferred spice intensity
This dish is ideal for those who are new to cooking Indian food, as the recipe calls for ingredients that are readily available in most supermarkets and local Asian grocery stores.
Ingredients
Cooking complex Indian dishes can be intimidating for beginners, as it often requires a variety of exotic spices and ingredients. However, with this easy-to-follow recipe, you'll have no problem making butter chicken in the comfort of your kitchen.
The main star of this meal is protein, and it’s best to choose high-quality organic boneless and skinless chicken thighs to get tender and juicy meat free of antibiotics and hormones.
Additionally, this recipe calls for full-fat Greek yogurt, which is loaded with various essential nutrients and has numerous health benefits.
Research published in Frontiers in Nutrition found that Greek yogurt provides muscle-supporting nutrients similar to milk, contains beneficial bacterial cultures, and is a rich source of protein.
Butter chicken is seasoned with essential spices, including garam masala, turmeric, cumin, and curry powder, which create a distinctive flavor that defines this aromatic dish.
Turmeric is a superfood known for its anti-inflammatory properties that may enhance brain function and promote cardiovascular health. However, turmeric's active compound, curcumin, has low bioavailability, making it challenging for the body to absorb it efficiently.
"To increase the bioavailability of curcumin, it's best to take it with black or white pepper or cook turmeric with healthy fats such as ghee or coconut oil to enhance its intestinal absorption," explains Dr. Berg.
Other key ingredients include onions, garlic, fresh ginger paste, tomato sauce, jalapeño pepper, unsalted butter, and olive oil. These ingredients add depth to the dish and provide a perfect blend of flavors.
What to serve with keto butter chicken
Traditionally, butter chicken is served with rice or naan bread. However, on a keto diet, these high-carb options aren’t suitable.
Here are some keto-approved alternatives that you can serve with butter chicken.
Cauliflower fried rice
Cauliflower rice is one of the best low-carb options for butter chicken.
Made from grated cauliflower, this delectable side dish provides a texture and taste similar to rice without the extra carbs.
To make fried cauliflower rice, simply saute the cauliflower in coconut oil, stir in diced onions, carrots, and garlic, and season with coconut aminos or non-GMO soy sauce for added flavor.
Keto naan bread
For a more authentic experience, you can make keto naan bread using almond flour, mozzarella cheese, and full-fat Greek yogurt. In under 30 minutes, you'll have delicious homemade naan bread that won't raise your blood sugar levels.
These naan breads are soft and fluffy and complement butter chicken perfectly. You can also use naan bread as a wrap or a base for keto pizza pockets.
Oven-roasted vegetables
If you want to include more veggies in your diet, you can serve butter chicken with roasted keto-friendly vegetables. This simple recipe creates a seamless blend of tender and crispy organic vegetables bursting with flavor.
Choose your favorite keto-approved vegetables, such as broccoli, cauliflower, zucchini, bell peppers, mushrooms, or onions. Toss them in olive oil and spices and roast until they turn a delicious golden brown hue.
Storage and reheating tips
It may be hard to put down your spoon once you've started digging into this savory dish, but if you have any leftover keto butter chicken, it can be easily stored and reheated for future meals.
Let the butter chicken cool down before transferring it to an airtight container where it can be kept in the fridge for three to four days or frozen for up to three months.
You can reheat on the stovetop or in a preheated oven set to 350 degrees F (180 degrees C). It’s recommended to add a splash of water or coconut milk if the sauce has thickened.
This versatile recipe is great for meal prep. Simply divide the chicken and cauliflower rice into meal-sized portions, store them in separate containers, and reheat as needed throughout the week for a quick and healthy keto-friendly lunch or dinner.
Spicy, creamy, and full of flavor, this low-carb Indian butter chicken recipe is perfect for a cozy night in or a special occasion.
Whether you’re new to Indian cuisine or a long-time fan, this dish will impress your taste buds.
