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    Home » Keto

    Low-Carb Keto Chicken Tikka Masala

    Published: Feb 8, 2021 Updated: Aug 7, 2022 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe
    pinnable image with text
    pinnable image with text
    pinnable image with text
    pinnable image with text
    pinnable image with text

    This Keto Tikka Masala recipe is a simple one-pan meal that has perfectly tender chicken covered in a creamy, flavor-packed sauce that rivals the restaurant variety. Plus, it's easy to make and can even be made dairy-free & paleo!

    overhead shot of tikka masala on plate with cauliflower rice
    overhead shot of tikka masala on a plate with cauliflower rice

    This Low-Carb Tikka Masala only uses one pot, is super quick and easy, and rivals the restaurant variety!

    Chicken thighs are naturally juicy and tender. So by using thighs instead of breasts, we're able to skip the marinating processes!

    Then, we'll brown the chicken pieces and infuse all the delicious flavors by caramelizing them with the spices before adding anything else.

    It's all done in 30 minutes using one skillet or pot, while still keeping all the amazing flavor.

    Or if you're looking for more keto chicken recipes, I think you'll love these chicken teriyaki and sweet and sour chicken recipes!

    Or this Air Fryer Indian Masala Fish from Caramel & Spice and Butter Chicken from Easy Indian Cookbook look amazing too!

    Jump to:
    • Frequently asked questions
    • Easy instructions
    • Serving recommendations
    • Variations and substitutions
    • Storage instructions
    • Top tips
    • 📖 Recipe
    • 💬 Comments

    Frequently asked questions

    What is chicken tikka masala?

    Tikka masala is chopped chicken in a creamy, orange-colored, spiced curry sauce. The chicken is usually marinated and roasted, however, this recipe is made quick and easy by skipping the marinade and cooking the chicken in a skillet - while still keeping all the flavor!

    Do I have to use chicken thighs?

    While chicken breasts can be substituted, I don't recommend it. Since we're skipping the marinade, chicken breasts will most likely turn out dry while chicken thighs will remain juicy and tender.

    Is chicken tikka masala keto and gluten-free?

    Chicken tikka masala is generally gluten-free and low-carb but not always keto, coming in at anywhere from 6 to 15 net carbs per serving. However, it is commonly served with rice, which is usually gluten-free but not low-carb so cauliflower rice is a good substitute. This recipe has 8 net carbs per serving with options to make it even lower-carb if you prefer.

    Easy instructions

    chopped chicken on cutting board
    chopped chicken on a cutting board

    Step #1: Start by chopping 6 boneless, skinless chicken thighs. Season with salt and pepper and set aside.

    browned chicken in skillet
    browned chicken in a skillet

    Step #2: Saute onion and brown the chicken.

    Heat some oil in a large skillet or pot over medium-high heat. Then, saute the onion until soft.

    Push the onion aside and add the chicken in a single layer. Be sure not to crowd the pan and cook in batches if needed.

    Allow to cook undisturbed for 2 or 3 minutes on each side, or until golden brown (you will finish cooking the chicken in the sauce).

    chicken with seasonings in skillet
    chicken in seasonings in skillet

    Step #3: In a small bowl, mix together all of the seasonings.

    Step #4: Stir the seasonings into the chicken and cook until the chicken is well coated and the spices are fragrant.

    This will infuse some delicious flavor and bring the spices to life.

    finished recipe in cast iron skillet
    finished recipe in cast iron skillet

    Step #5: Stir in the tomato sauce, tomato paste, and broth. Allow to simmer for 5 to 10 minutes, or until thickened and is more like a paste than a sauce.

    Step #6: Stir in some heavy cream (or coconut milk for paleo & dairy-free).

    Serving recommendations

    Serve over cauliflower rice and garnish with cilantro. And here are a few other keto sides that would also be delicious with this recipe:

    • Baked Asparagus from Foolproof Living
    • Dinner Rolls
    • Naan Bread from Wholesome Yum
    • Cornbread

    Variations and substitutions

    • Adjust the chili powder. Depending on how hot you prefer your low-carb masala, add more or less chili powder. Or, add a bit of cayenne pepper.
    • If the recipe tastes "flat", it needs more salt!
    • Replace the heavy cream with full-fat canned milk for paleo and dairy-free.
    • Use a different type of meat, such as shrimp, pork, or beef.

    Storage instructions

    • Store: Leftovers can be stored in the fridge for 2 to 3 days.
    • Meal Prep: The keto masala sauce can be made up to 3 days ahead of time, without the chicken, and stored in the refrigerator. When ready to serve, cook the chicken and warm up the sauce.
    • Freeze: Store the fully prepared dish in a freezer-safe container for up to months. Thaw in the fridge overnight and rewarm on the stove.

    Top tips

    • Tomatoes are naturally high in carbs, making this dish a little higher in carbs than my typical keto recipes. However, when eaten in moderation, this recipe can easily be incorporated into a keto diet!
    • For lower-carb, you can omit the tomato sauce. This will make the sauce thicker, more intense, and will result in 6 net carbs per serving.
    • I highly recommend chicken thighs because chicken breasts may turn out dry.
    • Be sure to cook the chicken with the spices before adding the liquid ingredients. This brings out the flavor of the spices and infuses seasoning into the chicken.

    If you've tried this Low-Carb Keto Chicken Tikka Masala please let me know what you think in the comment below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    📖 Recipe

    overhead shot of tikka masala on plate with cauliflower rice

    Low-Carb Keto Chicken Tikka Masala

    This Keto Tikka Masala recipe has perfectly tender chicken covered in a creamy, flavor-packed sauce. Plus, it's super quick and easy to make and can even be made dairy-free & paleo!
    4.75 from 4 votes
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    Cuisine: Indian
    Diet: Dairy-Free, Gluten-Free, grain free, Keto, Low-Carb, Paleo, Whole30
    Prep Time: 30 minutes
    Total Time: 30 minutes
    Servings: 4
    CALORIES :464kcal
    CARBS :11g
    FIBER :3g
    Author: Cassidy Stauffer

    Ingredients

    • 2 tablespoon Avocado Oil - or oil of choice
    • ½ Onion - chopped
    • 6 Boneless, Skinless Chicken Thighs - chopped
    • ½ teaspoon Sea Salt - + more as needed
    • ¼ teaspoon Ground Pepper - + more as needed
    • 3 cloves Garlic - minced
    • 1 tablespoon Coriander
    • 1 ½ teaspoon Cumin
    • ½ teaspoon Turmeric
    • 1 ½ teaspoon Chili Powder
    • 1 teaspoon Ground Ginger
    • 1 pinch Ground Cinnamon
    • 1 teaspoon Paprika
    • ⅛ teaspoon Nutmeg
    • 8 oz Tomato Sauce
    • 4 tablespoon Tomato Paste
    • ¾ cup Heavy Cream - use full-fat canned coconut milk for paleo & dairy-free
    • ¼ cup Chicken Broth
    • Chopped Cilantro - for garnish
    • Cauliflower Rice - for serving
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    Instructions

    • In a small bowl, combine all the seasonings. This includes the salt, pepper, garlic, coriander, cumin, turmeric, chili powder, ginger, cinnamon, paprika, and nutmeg.
    • Chop the onion and set it aside. Chop the chicken into bite-sized pieces. Pat dry with a paper towel, if needed, then season with salt and pepper. Set aside.
    • In a large skillet or pot, heat the oil over medium-high heat. Once hot, add the onion and saute until soft, around 3 minutes. Push the onions aside and add the chicken in a single-layer. Be sure not to crowd the pan and cook in batches if needed. Allow to cook undisturbed for 2 or 3 minutes on each side, or until golden brown (you will finish cooking the chicken in the sauce).
    • Stir in seasoning mix and allow to cook 1 to 2 minutes, or until the chicken is well coated and the spices are fragrant.
    • Stir in the tomato sauce, tomato paste, and chicken broth. Simmer 5 to 10 minutes or until slightly thickened and is more like a paste than a sauce.
    • Stir in the heavy cream and serve over cauliflower rice with cilantro.

    Add Your Own Notes

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    Notes

    • Tomatoes are naturally high in carbs, making this dish a little higher in carbs than my typical keto recipes. However, when eaten in moderation, this recipe can easily be incorporated into a keto diet!
    • I highly recommend chicken thighs because chicken breasts may turn out dry.

    Nutrition

    Serving: 0.75cup | Calories: 464kcal | Carbohydrates: 11g | Protein: 36g | Fat: 31g | Saturated Fat: 13g | Trans Fat: 1g | Cholesterol: 222mg | Sodium: 952mg | Potassium: 918mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1732IU | Vitamin C: 13mg | Calcium: 81mg | Iron: 4mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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