Keto Chicken Tikka Masala
Tender marinated chicken simmered in a rich, spiced tomato-cream sauce that tastes like takeout without the carbs. At just 7.2g net carbs per serving and ready in 50 minutes, this restaurant-style keto curry is pure comfort food you can feel good about.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto chicken tikka masala delivers all the warm spice and creamy comfort of your favorite Indian takeout, with a yogurt-marinated chicken that stays juicy in a velvety tomato-cream sauce. Skip the rice naan and serve it over cauliflower rice to keep dinner satisfying and low-carb.
Ingredients
- 1.5 lbs boneless skinless chicken thighs, cut into 1.5-inch pieces
- 1/2 cup full-fat plain Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp grated fresh ginger
- 4 cloves garlic, minced
- 2.5 tbsp garam masala, divided
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper (adjust to taste)
- 3 tbsp ghee or butter
- 1 small yellow onion, finely diced
- 1 cup canned crushed tomatoes (no sugar added)
- 1 cup heavy cream
- 1 tsp salt, or to taste
- 2 tbsp chopped fresh cilantro, for garnish
Instructions
- 1
In a bowl, combine the Greek yogurt, lemon juice, ginger, half the garlic, 1.5 tbsp garam masala, turmeric, cumin, and cayenne. Add the chicken and toss to coat. Marinate at least 20 minutes (or up to overnight in the fridge).
- 2
Heat 1 tbsp ghee in a large skillet over medium-high heat. Working in batches, sear the marinated chicken until browned on the outside, about 3-4 minutes per batch. It does not need to be cooked through yet. Transfer to a plate.
- 3
Reduce heat to medium and add the remaining 2 tbsp ghee. Add the diced onion and cook until soft and golden, 5-6 minutes. Stir in the remaining garlic and remaining 1 tbsp garam masala; cook 1 minute until fragrant.
- 4
Pour in the crushed tomatoes and simmer for 5 minutes, stirring occasionally, until slightly thickened and deepened in color.
- 5
Stir in the heavy cream and salt, then return the chicken and any juices to the skillet. Simmer gently for 10-12 minutes, until the chicken is cooked through and the sauce is glossy and thick.
- 6
Taste and adjust salt and cayenne. Garnish with fresh cilantro and serve hot over cauliflower rice.
Tips & notes
- Serve over cauliflower rice or with keto naan to keep the meal low-carb while soaking up the sauce.
- Stores well: refrigerate up to 4 days or freeze up to 2 months. The flavor deepens overnight, making it excellent for meal prep. Reheat gently and add a splash of cream if the sauce thickens too much.
- For a dairy-free version, swap the yogurt for coconut yogurt and the cream for full-fat coconut milk; net carbs stay similar.
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Frequently asked questions
- How many carbs are in keto chicken tikka masala?
- Each serving has 7.2g net carbs (9.3g total carbs minus 2.1g fiber), 512 calories, 39g protein, and 35g fat. This recipe makes 4 servings.
- What can I serve with keto chicken tikka masala?
- Cauliflower rice is the classic keto pairing and adds only about 2g net carbs per cup. Keto naan made with almond flour and mozzarella, or simply a side of sauteed greens, also works well for scooping up the sauce.
- Can I make this dairy-free?
- Yes. Replace the Greek yogurt in the marinade with unsweetened coconut yogurt and use full-fat canned coconut milk in place of the heavy cream. Use coconut oil instead of ghee. The net carbs stay close to 7g per serving and the curry remains rich and creamy.
