Chicken Makhani: A Keto-Friendly Delight?

Chicken makhani, also known as butter chicken, is a popular Indian dish that can be made keto-friendly. The dish typically includes chicken cooked in a creamy tomato-based sauce with spices such as garam masala, cumin, and chili powder. While traditional recipes may include ingredients that are not keto-friendly, such as sugar and a significant amount of onions and tomatoes, modifications can be made to create a keto-compliant version. This involves reducing the amount of tomato and onion used, or substituting them with other ingredients, while still retaining the dish's signature flavour and texture.

Is Chicken Makhani Keto?

Keto-friendly ingredients for chicken makhani

Chicken makhani, or butter chicken, is not always keto-friendly, as some recipes call for sugar, and it usually includes a fair amount of onion and tomato, which increases the carb count. However, it is possible to make keto-friendly adjustments to the dish. Here are some keto-friendly ingredients that can be used to make a delicious chicken makhani:

Chicken

Chicken is the star of this dish, and you can use either boneless skinless chicken breasts or thighs. Chicken thighs will result in a fattier, juicier dish, while chicken breasts are leaner. Cut the chicken into bite-sized pieces before cooking.

Spices

A variety of spices are used to give chicken makhani its distinctive flavour. These include paprika, turmeric, cayenne pepper (chilli powder), garam masala, coriander powder, black pepper, and cumin. You can also add cinnamon and crushed red pepper for extra warmth and depth of flavour.

Aromatics

Onion, garlic, and ginger form the aromatic base of the dish. Freshly minced or grated garlic and ginger are best, and the onion can be chopped or pureed.

Dairy

Butter and cream are essential ingredients in butter chicken, giving it its rich, creamy texture. Ghee, a type of clarified butter, can also be used and is a good substitute for butter. Full-fat Greek yoghurt can be used in place of cream, but there is a higher risk of it curdling.

Tomatoes

Tomatoes or tomato paste add a tangy flavour to the dish. However, as they are relatively high in carbs, they should be used sparingly. Canned whole, stewed, or diced tomatoes can be pureed and added to the sauce. Alternatively, use fresh tomatoes, but note that the sauce will be less vibrant in colour and the cooking time may need to be increased.

Other Ingredients

Chicken makhani is usually served with rice, roti, or flatbread, but for a keto-friendly option, serve it with cauliflower rice or low-carb naan. You can also add a squeeze of lemon or lime juice to the marinade for a tangy flavour.

Chicken makhani nutritional information

Chicken makhani, also known as butter chicken, is a popular Indian dish. It is a rich and creamy dish, full of flavour, and is often served with rice.

A typical serving of chicken makhani contains around 400 calories, with the majority of those calories coming from fat and protein. A serving of chicken makhani contains around 28 grams of fat, 16 grams of carbohydrates, and 23 grams of protein.

The fat content of chicken makhani comes from the use of butter, cream, and ghee, which are all commonly used in the dish. The protein content comes from the chicken, with most recipes calling for boneless, skinless chicken breasts or thighs.

The dish also contains a range of spices, including garam masala, curry powder, paprika, and crushed red peppers, as well as aromatics like onion, garlic, and ginger. These ingredients contribute to the unique flavour of the dish, but also add small amounts of carbohydrates and other nutrients.

Some recipes for chicken makhani may also include a range of other ingredients, such as tomato sauce, yoghurt, or even yoghurt and mango frozen yogurt, which will all alter the nutritional profile of the dish.

Chicken makhani with rice alternatives

Chicken Makhani, also known as Butter Chicken, is a classic Indian dish that pairs well with rice. However, if you're looking for rice alternatives, here are some options to consider:

• Cauliflower rice: This alternative is particularly popular among those on a keto diet. It has a similar texture to rice and absorbs the flavours of the dish nicely.
• Hearts of Palm pasta: This option provides a different texture and flavour profile to the dish, making it a unique and tasty alternative.
• Baked spaghetti squash: For those who want a more vegetable-based option, baked spaghetti squash is a great choice. It has a mild flavour that won't overpower the chicken makhani.
• Mashed butternut squash: Another squash option, mashed butternut squash, offers a creamy and slightly sweet complement to the dish.
• Naan: Although not a rice alternative, naan bread is a traditional Indian bread that is commonly served with chicken makhani. It can be used to scoop up the sauce and chicken, similar to how one would use rice.

When serving chicken makhani with these alternatives, consider adding a green vegetable on the side, such as broccoli, asparagus, Brussels sprouts, or green beans.

Chicken makhani with vegetarian alternatives

Chicken makhani, or butter chicken, is a popular Indian dish that can be made keto-friendly with a few adjustments. The traditional recipe calls for sugar and a significant amount of onion and tomato, which increases the carb count. However, by skipping the tomatoes and using alternative ingredients, it is possible to create a keto-friendly version of this dish.

Ingredients:

• 250 grams boneless chicken legs and thighs, or paneer for vegetarians
• 50 grams butter
• 1 tbsp ghee
• 2 tbsp tandoori masala
• 1 onion, blitzed into a paste
• 1 tbsp ginger-garlic paste
• Kasuri methi/fenugreek leaves
• Lime juice
• Fresh cream
• Coriander

Instructions:

• Chop the chicken into bite-sized pieces and marinate with ghee, salt, tandoori masala, and lime juice.
• Melt 10 grams of butter on high heat and saute the chicken until caramelized and cooked. Set aside.
• In the same pan, melt 30 grams of butter. Add the onion paste and ginger-garlic paste and cook for 2 minutes.
• Add the resting juices and oils from the pre-cooked chicken and cook for another minute.
• Add the chicken, fenugreek or kasuri methi, and fresh cream. Turn off the heat.
• Garnish with coriander and the remaining butter.

For a vegetarian alternative, paneer is a suitable substitute for chicken. Paneer makhani, or paneer butter masala, is a popular Indian dish that follows a similar recipe. Paneer, a type of Indian cottage cheese, can be used in place of chicken to create a vegetarian version of chicken makhani.

Additionally, here are some tips for a vegetarian keto diet:

• Include plant-based fats like avocado, coconut, and olive oil.
• Opt for low-carb vegetarian proteins like tofu, seitan, and tempeh.
• Choose low-carb veggies such as cauliflower, zucchini, spinach, broccoli, and kale.
• Nuts like pecans, macadamias, and hazelnuts are good choices.
• Seeds, nut butters, and full-fat dairy products like yogurt, cottage cheese, and cheese are also suitable.
• Eggs are an excellent source of protein and healthy fats.
• For fruit, choose low-carb options like strawberries, raspberries, and blackberries.

Chicken makhani with other chicken alternatives

Chicken Makhani, also known as Butter Chicken, is a classic Indian dish made with marinated and grilled chicken cooked in a creamy tomato gravy. While the dish typically calls for chicken, there are several alternatives that can be used to make this delicious meal. Here are some options to consider:

Paneer

If you are looking for a vegetarian option, paneer is an excellent choice. Paneer is a type of fresh Indian cheese that can be used in place of chicken in the Chicken Makhani recipe. This substitution will result in a dish known as Paneer Makhani, which has a similar creamy texture and savory flavor as its chicken counterpart.

Lamb

For those who prefer red meat, lamb is a flavorful alternative to chicken. Lamb chops, in particular, can be a great option to use in the Chicken Makhani recipe. The lamb provides a heartier and gamier taste, creating a unique twist on the traditional dish.

Beef

Beef is another red meat alternative to chicken that can be used in the Chicken Makhani recipe. Using beef will add a different flavor profile to the dish, making it more robust and savory.

Boneless Skinless Chicken Thighs

While the traditional recipe calls for boneless skinless chicken breasts, some people prefer to use chicken thighs instead. Chicken thighs tend to be fattier and juicier, resulting in a more succulent and tender dish. They also have a longer cooking time, making them ideal for slow-cooked versions of Chicken Makhani.

Chicken Legs and Thighs

For those who enjoy dark meat, chicken legs and thighs can be used instead of chicken breasts. This option provides a different flavor and texture to the dish, as the dark meat is generally more juicy and tender.

When substituting any of these alternatives, it is important to adjust the cooking time and temperature accordingly. Each type of meat will have its own unique cooking requirements to ensure it is cooked thoroughly and safely. Additionally, the amount of meat used may vary depending on its density and size, so it is essential to use a kitchen scale to ensure accurate portion sizes.

Frequently asked questions