Leena Watts
Butter chicken is a popular Indian dish that can be made keto-friendly. While the traditional recipe may not conform to the ketogenic diet's low-carbohydrate requirements, several adaptations can be made to make it keto-compliant. This includes substituting rice with cauliflower rice and using low-carb naan. Additionally, sugar is often added to butter chicken, so those on a keto diet may need to adjust the recipe or opt for other Indian dishes like chicken tikka masala or chicken tandoori. However, there are numerous keto butter chicken recipes available online, allowing those on a keto diet to enjoy this flavorful dish without compromising their dietary goals.
| Characteristics | Values |
|---|---|
| Carbohydrates | 12 grams of net carbs per serving |
| Calories | 435 per serving |
| Protein | 39 grams per serving |
| Fat | 27 grams per serving |
| Fiber | 2 grams per serving |
| Storage | Can be stored in the fridge for 3-4 days or in the freezer for 2 months |
| Reheating | Reheat covered in the microwave at 50% power or on a stovetop on low heat with 1-2 tablespoons of water |
| Sides | Cauliflower rice, keto naan, cucumber raita, mixed green salad |
| Substitutes | Ghee instead of butter, coconut milk instead of heavy cream, avocado or coconut oil instead of ghee, coconut cream or full-fat coconut milk instead of heavy cream |
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What You'll Learn
Butter chicken recipe ingredients
Butter chicken is a popular dish that can be made in a keto-friendly way. The key to making this dish keto is to avoid adding sugar, which is often added to butter chicken for a sweeter taste. In addition, when eating out, it is best to stick to less complicated dishes, as sauces can often contain carbs and non-keto-friendly thickening agents.
- Chicken: Cut the chicken into bite-sized chunks. You can use any type of meat, but chicken is a versatile option that allows for many transformations.
- Spices: Turmeric, ginger, salt, chili powder, cinnamon, cumin, paprika, fenugreek seeds, black pepper, and cayenne pepper can be used to taste.
- Vegetables: Onion, garlic, and tomato form the base of the dish. You can also add other vegetables like broccoli, carrots, spinach, green beans, and capsicum.
- Dairy: Butter and cream are essential ingredients for a creamy and buttery sauce. You can reduce the amount of butter and replace it with evaporated milk or coconut milk to make it less greasy.
- Accompaniments: Serve the butter chicken with low-carb naan or cauliflower rice. You can also add a dollop of yoghurt and fresh ingredients like cucumber and coriander (cilantro) on the side.
Remember to adjust the ingredients based on your preferences and dietary needs. For a thicker curry sauce, cook it with the lid off until it reaches your desired consistency.
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Carbohydrates in butter chicken
The ketogenic diet is a low-carbohydrate method of eating. Butter chicken is a delicious Indian dish that is known for its creamy texture and spicy flavours. While it is a good source of protein, it is also high in calories, fat, and sodium.
A single serving of butter chicken, consisting of one boneless chicken breast with sauce, contains approximately 438 calories. It also contains about 763 milligrams of sodium, which is a significant amount considering the daily recommended intake of 2,300 mg for healthy adults and 1,500 mg for those over 51 or at risk for high blood pressure or diabetes.
In terms of carbohydrates, a serving of butter chicken contains 14 grams of carbohydrates and about 3 grams of fibre. This is an important consideration for those on a keto diet, as carbohydrates should be limited.
When eating out, it can be tricky to find butter chicken that is truly keto-friendly, as restaurants often add sugar and other ingredients that increase the carb count. However, there are some keto-friendly Indian recipes available online, and some people have found success making their own low-carb versions of butter chicken at home.
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Keto-friendly side dishes
A ketogenic diet is a low-carbohydrate method of eating. It can be challenging to come up with new low-carb and high-protein side dishes. Here are some keto-friendly side dishes that will make your meal even more enjoyable:
Cauliflower Mac and Cheese
Mac and cheese is a classic comfort food, but it's not typically keto-friendly. However, you can make a delicious keto-friendly version by replacing the macaroni with cauliflower. Simply cut the cauliflower into small florets, cook them until tender, and then mix them with a creamy cheese sauce.
Roasted Vegetables
Roasted vegetables are a simple and versatile side dish. You can use a variety of low-carb vegetables such as cauliflower, zucchini, eggplant, or asparagus. Drizzle them with olive oil, season with salt and pepper, and roast them in the oven until tender and lightly browned.
Bacon Brussels Sprouts
Brussels sprouts are a nutritious and keto-friendly vegetable. To make them even more delicious, try adding bacon and garlic. Cook the bacon until crispy, then use the bacon fat to cook the Brussels sprouts. Add some garlic and a splash of balsamic vinegar for extra flavor.
Cucumber Salad
This refreshing salad is perfect for summer days. Combine cucumbers, onions, and a creamy base such as yogurt or sour cream. Add a squeeze of lemon juice or vinegar, a keto-friendly sweetener, and fresh herbs to taste. It's a simple and tasty side dish that pairs well with grilled meats or seafood.
Avocado Fries
Avocado fries are a unique and indulgent side dish. Cut avocados into slices, dip them in egg and keto-friendly bread crumbs, and then bake them until crispy. Serve them with a dipping sauce of your choice, such as ranch or blue cheese dressing.
As for butter chicken, while it is typically made with ingredients that are keto-friendly, such as chicken, cream, spices, oil/ghee, and onions, it is often served with rice or naan, which are not keto-friendly. However, there are keto-friendly alternatives available, such as cauliflower rice or low-carb naan. Additionally, when dining out, it can be challenging to know the exact ingredients used, and some restaurants may add sugar or other non-keto-friendly thickeners to their sauces. Therefore, it is generally recommended to make butter chicken at home to ensure it aligns with keto diet requirements.
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Making keto butter chicken
Ingredients:
- Chicken breasts or thighs
- Butter
- Onion
- Garlic
- Spices (turmeric, ginger, salt, chili powder, cinnamon)
- Heavy whipping cream
- Tomato paste
- Cauliflower rice or low-carb naan (optional)
Instructions:
- Cut the chicken into bite-sized chunks.
- Generously coat the chicken pieces with the spice mixture of turmeric, ginger, salt, chili powder, and cinnamon. Set aside.
- Heat butter in a skillet over medium heat.
- As the butter melts, dice the onion and garlic and add them to the pan. Cook for 2-3 minutes until the onions are translucent.
- Increase the heat to medium-high and add the coated chicken pieces to the pan. Cook until the chicken is almost fully cooked, with the outside turning white (about 3-5 minutes).
- Add the heavy whipping cream and tomato paste to the pan and stir well.
- Continue cooking until the chicken is cooked through and the sauce reaches your desired consistency. If you prefer a thicker sauce, cook with the lid off for a few minutes.
- Serve the keto butter chicken with cauliflower rice or low-carb naan on the side.
Tips and Variations:
- You can use chicken thighs instead of breasts for a higher fat content.
- If you don't have turmeric, you can replace it with curry powder.
- For a lower-carb option, use half the amount of tomato sauce and increase the heavy cream to 1/2 cup and butter to 4 tablespoons.
- You can also add more spices like cumin, paprika, fenugreek seeds, and cayenne pepper to suit your taste.
- Leftovers can be stored in an airtight container in the fridge for up to 4 days or frozen for later use.
Keto butter chicken is a delicious and easy-to-make dish that allows you to enjoy the flavors of Indian cuisine while adhering to a low-carbohydrate diet.
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Where to find keto recipes
Butter chicken can be made keto-friendly by using specific ingredients and avoiding others. For instance, it is recommended to avoid eating the gravy, and to not eat naan or rice.
There are many online resources for finding keto recipes. Here are some suggestions on where to find them:
- Headbanger's Kitchen: This website features dozens of keto-friendly recipes, including keto butter chicken. It also offers other Indian keto recipes such as palak paneer, kheema, and naan.
- KetoConnect: This website provides a simple keto butter chicken recipe, as well as other Indian-inspired keto recipes like keto white chicken chili, keto orange chicken, and coconut curry chicken.
- Wholesome Yum: A low-carb keto blog with hundreds of keto meals and dishes, covering everything from breakfast to dinner to dessert. The recipes are easy to make, well-tested, packed with flavor, and include full nutritional information. Wholesome Yum also has an app that includes a macro tracker, custom keto meal plans, and automatic grocery lists.
- Diet Doctor: This website offers 500+ easy keto recipes created by low-carb experts and nutritionists from around the globe. They provide personalized meal plans and themed keto meal plans for family-friendly, budget-friendly, and quick and easy meals.
- Food Network: Features 34 of the best keto recipes, including main dishes, desserts, and snacks. Some examples are keto pizza, keto brownies, keto pumpkin pie, and keto fried chicken.
These websites provide a wide range of keto recipes to suit different tastes and preferences, making it easier for those on a keto diet to find delicious and varied meal options.
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Frequently asked questions
Yes, you can eat butter chicken on keto. However, it is important to be mindful of the ingredients and their quantities, as well as the cooking methods used. There are several keto-friendly butter chicken recipes available.
Cauliflower rice is a popular keto-friendly substitute for rice. Spinach cauliflower rice is also a nutritious option.
Keto-friendly side dishes that complement butter chicken include keto naan, cucumber raita, a mixed green salad, and roasted or sautéed green vegetables such as broccoli, asparagus, or green beans.
