Butter Chicken On Keto: A Tasty Indian Conundrum

Indian Butter Chicken is a popular dish, but is it keto-friendly? The answer is yes, with some adjustments. The traditional recipe includes butter, cream, yogurt, and tomatoes, which are all keto-friendly, but the dish is often served with rice or naan, which are not. To make it keto, simply skip the rice and naan, or substitute them with cauliflower rice or section> keto-friendly naan. You can also make the dish at home to control the ingredients and ensure it fits within your dietary needs.

Is Indian butter chicken keto-friendly?

Indian butter chicken can be made keto-friendly with a few simple tweaks. The dish is a creamy and rich chicken dish flavored with Indian spices, cooked with tomatoes and cream.

A keto-friendly version can be made by substituting a few ingredients. Here are some tips and suggestions:

• Chicken: Use boneless skinless chicken thighs or chicken tenderloins for a juicy and flavorful option. Chicken breasts can also be used, but they may dry out more easily.
• Marinade: A spiced yogurt marinade can be used to add flavor and tenderness to the chicken. Full-fat Greek yogurt is a good option, but regular plain yogurt or coconut milk yogurt can also be used. For a dairy-free option, use almond milk yogurt or sour cream.
• Spices: Garam masala, ginger, garlic, chili powder, and turmeric are commonly used spices in butter chicken. To make it keto-friendly, use low-sodium or salt-free spices. Garam masala can also be made at home by blending cumin, coriander, cinnamon, black pepper, and cardamom in a food processor.
• Butter/Ghee: Ghee is a concentrated form of butter with a nuttier flavor and more nutritional benefits. Avocado or coconut oil can be used as a dairy-free alternative.
• Cream: Heavy cream is typically used in butter chicken, but coconut cream or full-fat coconut milk can be substituted for a dairy-free option.
• Onion: Onions add flavor to the dish, but for a milder taste, shallots or leaks can be used instead.
• Tomatoes: Canned crushed tomatoes are commonly used in butter chicken, but fresh diced tomatoes or tomato sauce can also be used.

When preparing the dish, it is important to marinate the chicken in the spice mixture for at least 30 minutes, or even overnight, to allow the flavors to soak in. The dish can be served with keto-friendly sides such as cauliflower rice, keto naan, or a mixed green salad.

How to make keto butter chicken?

How to Make Keto Butter Chicken

Ingredients:

• Chicken breasts or thighs
• Heavy whipping cream
• Tomato paste
• Onion
• Spices: turmeric powder, ground ginger, pink Himalayan salt, chili powder, ground cinnamon, garam masala, cumin, and cardamom
• Butter
• Garlic
• Tomato sauce or pureed tomatoes
• Fresh cilantro (optional)

Method:

Butter chicken is a delicious Indian dish that can easily be made keto-friendly. Here's a step-by-step guide to making your own keto butter chicken at home:

Step 1: Prepare the Chicken

Cut the chicken into bite-sized pieces. You can use either chicken breasts or thighs, but thighs tend to be juicier and more flavorful. Generously coat the chicken pieces with a mixture of spices, including turmeric, ginger, salt, chili powder, and cinnamon. Set the spiced chicken aside in a bowl.

Step 2: Cook the Aromatics

Heat butter in a skillet over medium heat. Dice the onion and garlic and add them to the pan. Cook until the onions are translucent and fragrant, which should take around 2-3 minutes.

Step 3: Cook the Chicken

Increase the heat to medium-high and add the spiced chicken to the pan. Cook the chicken almost entirely through, until the outside turns white, which will take about 3-5 minutes.

Step 4: Add Cream and Tomato

Once the chicken is almost fully cooked, add in the heavy whipping cream and tomato paste. Mix well until the sauce becomes smooth and turns orange in color. Turn the heat down to medium-low and cover the pan with a lid. Let it cook for another 5-7 minutes.

Step 5: Reduce Sauce (Optional)

If you prefer a thicker sauce, remove the lid and continue cooking until the sauce reduces to your desired consistency.

Step 6: Garnish and Serve

Your keto butter chicken is now ready to be served! You can garnish it with fresh cilantro if you like, and serve it with low-carb sides such as cauliflower rice or low-carb naan. Enjoy your delicious and creamy keto butter chicken!

What to serve with keto butter chicken?

Butter chicken is a creamy and rich Indian dish, usually cooked with tomatoes and cream. While it is a delicious dish, it is not keto-friendly when ordered at a restaurant as it contains added sugar and other non-keto-friendly ingredients. However, there are several keto-friendly recipes for butter chicken available online.

• Cauliflower rice: This is one of the most popular options to serve with keto butter chicken. It is a great alternative to traditional rice and helps to make the meal more filling and flavourful.
• Cabbage noodles or zucchini noodles: These vegetable noodles can be a great low-carb substitute for traditional pasta and can add some extra texture and flavour to the dish.
• Low-carb naan: Naan is a type of Indian flatbread that is typically not keto-friendly due to its high carbohydrate content. However, there are low-carb or keto-friendly naan recipes available online that can be served with butter chicken.
• Mashed cauliflower: This can be a great alternative to mashed potatoes and can add some extra creaminess and flavour to the dish.
• Green vegetables: Some options include microwave broccoli, roasted asparagus, roasted Brussels sprouts, or sauteed green beans. These can add some extra nutrients and colour to the meal.
• Baked spaghetti squash or mashed butternut squash: These can be a good source of carbohydrates and fibre while still being keto-friendly.
• Hearts of Palm pasta: This is a unique type of pasta made from the hearts of palm trees. It is a good source of fibre and other nutrients and can be a keto-friendly option.

How to make keto butter chicken healthier?

• Use low-sodium or salt-free spices and seasonings: Using low-sodium or salt-free alternatives to regular spices and seasonings can help reduce sodium intake and lower blood pressure.
• Choose organic ingredients: Opting for organic ingredients whenever possible can reduce exposure to pesticides, antibiotics, and other artificial chemicals, offering potential health benefits.
• Add more vegetables: Increasing the amount of vegetables, such as spinach, bell peppers, or broccoli, can boost the fiber and nutrient content of the dish, making it more nutritious and filling.
• Buy pre-diced chicken: If time is a concern, buying pre-diced chicken can save preparation time without sacrificing the dish's overall healthiness.

How to store leftover keto butter chicken?

Leftover keto butter chicken can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. To reheat, gently warm in the microwave or on the stovetop. It is important to note that raw marinated chicken should not be frozen.

Frequently asked questions