Butter Chicken On Keto: What You Need To Know

Butter chicken is a creamy and rich Indian dish with a well-seasoned sauce of tomatoes, butter, and cream. The dish is traditionally served over rice, but is it keto-friendly?

The answer is yes, with some adjustments. Butter chicken can be made keto by using keto-friendly substitutions and controlling the amount of carbs in the sauce. For example, one can use boneless skinless chicken thighs or chicken tenderloins instead of chicken breasts, and coconut cream or full-fat coconut milk instead of heavy cream. Garam masala, a blend of ground spices commonly used in Indian cuisine, can be made at home using keto-friendly spices such as cumin, coriander, cinnamon, black pepper, and cardamom.

There are many keto-friendly recipes for butter chicken available online, and it can be paired with other low-carb side dishes such as keto naan or cauliflower rice.

Is butter chicken keto-friendly?

Butter chicken is a creamy and rich chicken dish flavored with Indian spices, and cooked with tomatoes and cream. It is a staple in Indian cuisine and is often served with naan.

While it is a delicious dish, it may not be suitable for those on a keto diet due to the presence of certain ingredients that are high in carbohydrates. However, there are ways to make keto-friendly versions of butter chicken by substituting some of the ingredients.

• Use boneless skinless chicken thighs or chicken tenderloins instead of chicken breasts for a juicy and flavorful option.
• Make your own garam masala using keto-friendly spices such as cumin, coriander, cinnamon, black pepper, and cardamom.
• Use ground ginger powder instead of fresh ginger for a milder flavor.
• Substitute Greek yogurt with coconut milk yogurt, almond milk yogurt, or sour cream.
• Use avocado or coconut oil instead of ghee for a dairy-free option.
• Replace heavy cream with coconut cream or full-fat coconut milk.
• Use shallots or leaks instead of onions for a milder flavor.
• Use fresh diced tomatoes or tomato sauce instead of canned crushed tomatoes.
• Add turmeric powder, sliced jalapenos, fresh cilantro, and red chili flakes to enhance the flavor and add a spicy kick.

When preparing the dish, it is recommended to marinate the chicken in a mixture of spices and yogurt for at least 30 minutes to enhance the flavor and tenderness of the meat. Additionally, pre-blending the sauce ingredients and storing them in the refrigerator can save time during cooking.

Butter chicken can be served with keto-friendly sides such as keto bread, keto naan, cauliflower rice, cucumber raita, or a mixed green salad.

Overall, with some adjustments, it is possible to enjoy a delicious and keto-friendly version of butter chicken.

What are the nutritional values of butter chicken?

Butter chicken is a delicious, spicy, and creamy Indian dish. It is also known as murgh makhani and is usually made with a variety of seasonings, including chilli powder, garlic, garam masala, ginger, coriander, and fenugreek. The dish also contains butter and cream, making it a high-fat meal option. The nutritional values of butter chicken can vary depending on the recipe and serving size, but on average, a serving of butter chicken (one boneless chicken breast with sauce, about 4 to 5 ounces) contains approximately 438 calories.

In terms of macronutrients, a serving of butter chicken typically contains around 28 grams of total fat, with about 12 grams of saturated fat. It is also a good source of protein, providing about 30 grams per serving. Additionally, butter chicken contains carbohydrates, with one serving containing around 14 grams. It is important to note that the carbohydrate content may vary depending on the presence of certain additives in the recipe, such as sugar, cornstarch, or flour.

When it comes to micronutrients, butter chicken is a good source of sodium, with one serving containing about 763 milligrams. However, it is important to monitor sodium intake, especially for individuals with specific health conditions, as excessive sodium can increase the risk of high blood pressure. Butter chicken also contains dietary fibre, with approximately 3 grams per serving.

Overall, butter chicken is a flavourful dish that can be enjoyed as part of a balanced diet. However, due to its relatively high-fat content, it is advisable to consume it in moderation and ensure that it fits within your daily calorie and macronutrient goals. Additionally, when dining out, it is worth noting that restaurant versions of butter chicken may have higher carbohydrate content due to the use of additives, so it is recommended to prepare the dish at home to have better control over the ingredients used.

What are some keto-friendly substitutes for the ingredients in butter chicken?

Butter chicken is a popular Indian dish that can be made keto-friendly with a few simple substitutions. Here are some suggestions for keto-friendly substitutes for the ingredients commonly found in butter chicken:

For Butter:

Ghee: Ghee is a type of clarified butter that is popular in Indian cuisine. It has a nutty flavor and is a good source of healthy fats, vitamins, and medium-chain triglycerides, making it a great choice for those on a keto diet.

For Cream:

Coconut Cream or Full-Fat Coconut Milk: These dairy-free alternatives can be used in place of heavy cream to add richness and creaminess to the dish without adding carbs.

For Onions:

Shallots or Leeks: If you're looking for a milder flavor, shallots or leeks can be used in place of onions. Just be mindful of the quantity used as they still contain carbs.

For Sugar:

• Monk Fruit Sweetener: One person commented that they added 6 tablespoons of monk fruit sweetener to their butter chicken recipe to get it closer to the traditional taste.
• Sugar-Free Sweeteners: Other sugar substitutes that are suitable for a keto diet include erythritol, stevia, and allulose.

For Chicken:

Boneless Skinless Chicken Thighs or Chicken Tenderloins: While the classic recipe calls for chicken breasts, you can use boneless skinless chicken thighs or tenderloins for a juicier and more flavorful option.

For Garam Masala:

Homemade Garam Masala: You can make your own garam masala by blending keto-friendly spices such as cumin, coriander, cinnamon, black pepper, and cardamom in a food processor.

For Greek Yogurt:

Coconut Milk Yogurt or Almond Milk Yogurt: For a dairy-free alternative to Greek yogurt, you can use coconut milk yogurt or almond milk yogurt. Sour cream can also be used as a substitute.

How do you make keto butter chicken?

Ingredients:

• Heavy cream or full-fat Greek yogurt
• Tomato paste
• Spices: kosher salt, garam masala, curry powder, paprika, and crushed red peppers
• Butter
• Aromatics: onion, garlic, and ginger
• Chicken breasts or boneless chicken thighs
• Tomato sauce: canned tomato sauce, Pomi chopped tomatoes, or standard diced tomatoes
• Parsley or cilantro (optional)

Method:

Start by combining the spices, tomato paste, and water to create a thick paste. Cook the onion, garlic, and ginger in butter, then add the seasoning paste. Next, add the chicken cubes and sauté them.

After that, pour in the tomato sauce and continue cooking until the chicken is done. Finally, lower the heat and stir in the heavy cream to create a silky sauce. Garnish with parsley or cilantro and serve immediately.

Tips:

• If you're short on time, you can cut the chicken into bite-sized pieces before marinating.
• For a thicker curry sauce, simply allow it to reduce with the lid off.
• To avoid waste, use any leftover tomato paste in another recipe or freeze it for later use.
• Ensure the chicken is cooked through but not overcooked to prevent dryness. Aim for an internal temperature of 165°F.

What can you serve with keto butter chicken?

Keto butter chicken is a flavourful dish with complex flavours and a creamy texture. It is a keto-friendly version of the classic Indian dish, which traditionally includes rice. However, since rice is high in carbohydrates, it is not suitable for a keto diet. Here are some keto-friendly side dishes that you can serve with keto butter chicken:

• Cauliflower rice: This is a popular keto-friendly alternative to rice and can be served as a bed for the butter chicken.
• Green vegetables: Keto butter chicken can be served with a side of green vegetables such as broccoli, asparagus, Brussels sprouts, or green beans. These vegetables can be prepared in a variety of ways, such as roasting, sautéing, or microwaving.
• Low-carb pasta: Options such as hearts of palm pasta or spaghetti squash can be served with keto butter chicken to soak up the delicious sauce.
• Mashed butternut squash: This dish is a great keto-friendly alternative to mashed potatoes and pairs well with the flavours of keto butter chicken.
• Keto naan: For those who want to enjoy a more traditional Indian meal, keto naan is a low-carb alternative to the classic naan bread.
• Low-carb biscuits: Keto bacon and cheese biscuits are another option to soak up the sauce from the butter chicken.

Frequently asked questions