Butter Chicken Takeaway: A Keto Conundrum?

Butter chicken is a popular Indian dish, but is it keto-friendly? The answer is yes, with some modifications. The traditional dish includes rice and naan, which are carb-heavy. However, these can be easily substituted with keto-friendly options like cauliflower rice and low-carb flatbread or naan. The creamy sauce is packed with flavour and typically includes a mix of spices such as garam masala, turmeric, and chili. The chicken is usually marinated and then cooked with the spices, resulting in a tasty and tender dish. This dish can be made in an Instant Pot, slow cooker, or skillet, making it a convenient weeknight meal.

Keto Butter Chicken Recipe

Ingredients:

• Chicken breasts or thighs
• Heavy whipping cream or full-fat Greek yogurt
• Tomato paste or tomato sauce or diced tomatoes
• Butter or ghee
• Onion
• Garlic
• Ginger
• Spices: turmeric powder, garam masala, ground ginger, chili powder, Himalayan salt, paprika, crushed red pepper, coriander, cumin, cinnamon, cardamom, black pepper
• Freshly chopped cilantro or basil (optional)

Instructions:

Butter chicken is an Indian dish that can be made keto-friendly by using low-carb substitutions and controlling the amount of carbs in the sauce. Here is a simple recipe for keto butter chicken that serves 4-6 people and takes about 30 minutes to prepare and cook.

Marinate the Chicken:

• Cut 1-1.5 lb of boneless and skinless chicken breasts or thighs into bite-sized pieces.
• In a bowl, combine the chicken with a marinade made of yogurt, lemon juice, spices (garam masala, turmeric, chili, cayenne, and salt), and/or ginger and garlic.
• Refrigerate the marinated chicken for at least 30 minutes or up to 24 hours.

Cook the Chicken:

• Heat butter or ghee in a large skillet over medium to medium-high heat.
• Add the marinated chicken along with the marinade to the skillet and cook for 3-5 minutes per side until browned.
• If desired, add diced onion, garlic, and/or ginger to the skillet and cook until fragrant.

Make the Sauce:

• In a separate saucepan, combine tomato paste or sauce, heavy cream or yogurt, and spices.
• Stir until smooth and creamy, and adjust seasoning to taste.
• If desired, puree the sauce using an immersion blender or regular blender for a smoother consistency.

Combine and Serve:

• Add the cooked chicken to the sauce and stir to combine.
• Simmer until the chicken is cooked through and the sauce is thickened to your liking.
• Serve over cauliflower rice or keto naan bread, garnished with freshly chopped cilantro or basil.

Tips:

• For a dairy-free version, use ghee or coconut oil instead of butter, and coconut cream or milk instead of heavy cream.
• Marinating the chicken for a longer period of time will enhance the flavor and tenderness of the dish.
• If you prefer a spicier dish, add red chili flakes or cayenne pepper to the sauce.
• For a complete meal, serve with a side of keto-friendly bread, cucumber raita, or a mixed green salad.

Keto Butter Chicken Health Benefits

Keto butter chicken is a delicious and healthy dish that can be easily prepared at home. It is a keto-friendly version of the traditional Indian butter chicken, which is usually served with rice or naan. By making some simple substitutions, you can enjoy this flavourful dish while staying within your dietary goals. Here are some of the health benefits of keto butter chicken:

• Low Carb Option: Traditional butter chicken can be high in carbohydrates due to the use of rice, naan, and certain ingredients in the sauce. However, keto butter chicken uses low-carb alternatives like cauliflower rice and keto-friendly thickeners, keeping the carb count low.
• Nutritional Benefits of Ghee: Some keto butter chicken recipes suggest using ghee instead of butter. Ghee is a type of clarified butter that has a nuttier and richer flavour. It is a nutritional powerhouse as it concentrates the vitamins and nutrients found in regular butter. Ghee also has a higher smoke point, making it ideal for cooking at higher temperatures.
• Healthy Fats: Keto butter chicken contains healthy fats, especially if you use chicken thighs instead of breasts. Chicken thighs have a higher fat content, providing more energy and keeping you satiated for longer. Additionally, the dish includes ingredients like avocado oil, olive oil, and Greek yoghurt, which are excellent sources of healthy fats.
• High Protein Content: Chicken is an excellent source of lean protein, which is essential for muscle growth and repair. Keto butter chicken provides a significant amount of protein per serving, making it a filling and nutritious meal option.
• Anti-Inflammatory Properties: The spices used in keto butter chicken, such as turmeric, ginger, and cinnamon, offer anti-inflammatory benefits. Turmeric, in particular, contains curcumin, a potent compound known for its anti-inflammatory and antioxidant properties.
• Customisable: Keto butter chicken can be customised to suit your taste preferences and dietary needs. You can adjust the spice levels, add more vegetables, or make it dairy-free by substituting certain ingredients. This flexibility allows you to create a dish that aligns with your health goals.

Preparing keto butter chicken at home ensures you know exactly what goes into your food. By avoiding takeout options, you can control the quality of ingredients and minimise the use of added sugars and unhealthy fats. This dish is a tasty and nutritious option for anyone following a keto diet or simply looking for a delicious, low-carb meal.

Keto Butter Chicken Calories and Nutritional Information

Keto butter chicken is a delicious and easy low-carb dish that can be prepared in under 30 minutes. It is a favourite among those on the keto diet as it is packed with flavour and can be customised with various ingredients and spices.

Calories:

A serving of keto butter chicken typically ranges from 385 to 519 calories, depending on the specific ingredients and serving size. The dish is relatively high in fat, with around 60% of calories coming from fat, while carbohydrates make up about 6-7% of the total calories.

Nutritional Information:

In addition to being a good source of protein and vitamin A, keto butter chicken also offers some potassium. When it comes to ingredients, the dish typically includes:

• Chicken: Breast or thigh pieces are commonly used, and the chicken is usually marinated in a mixture of spices and yoghurt or cream.
• Spices: Garam masala, turmeric, ginger, chilli powder, and cinnamon are some of the commonly used spices, adding flavour and colour to the dish.
• Dairy: Heavy whipping cream, ghee or butter, and Greek yoghurt are often used to create a creamy and rich sauce.
• Vegetables: Onion, garlic, and tomato paste or crushed tomatoes form the base of the sauce, adding flavour and texture to the dish.

Keto butter chicken is a versatile dish that can be served with cauliflower rice, keto naan, or even made into a pizza for a creative twist. It is a tasty and convenient option for those following a keto diet, offering a quick and flavourful meal any night of the week.

Keto Butter Chicken Accompaniments

Keto butter chicken is a delicious and healthy dish, but what should you serve it with? Here are some ideas for accompaniments and sides to go with your keto butter chicken:

Low-Carb Naan

Naan is a traditional Indian flatbread that is often served with butter chicken. However, regular naan is not keto-friendly. Luckily, there are recipes for low-carb naan that you can make at home. This can be a great way to scoop up all that delicious sauce!

Cauliflower Rice

Cauliflower rice is a popular keto-friendly alternative to traditional rice. It has a similar texture to rice but without the carbs. It's a great option to soak up all the flavours of the butter chicken sauce.

Cucumber Raita

A refreshing cucumber raita is a perfect side dish to cool down the palate after a spicy keto butter chicken meal. It's made by combining yogurt, cucumbers, and spices.

Mixed Green Salad

A simple mixed green salad with fresh vegetables can be a great way to round out the meal. Some specific salad suggestions include Asian Cucumber, Arugula Salad, Broccoli Salad, or Caprese Salad.

Hearts of Palm Pasta

If you're looking for a keto-friendly pasta option to go with your butter chicken, hearts of palm pasta is a great choice. It's made from the edible cores of palm trees and is low in carbs.

Baked Spaghetti Squash

Baked spaghetti squash is another creative low-carb option to serve with your keto butter chicken. It has a similar texture to pasta but with a fraction of the carbs.

Mashed Butternut Squash

Mashed butternut squash is a healthy and tasty side dish that can complement the flavours of keto butter chicken.

Green Vegetables

Serving keto butter chicken with a side of green vegetables is always a good idea. Some options include microwave broccoli, roasted asparagus, roasted Brussels sprouts, or sauteed green beans.

Keto Butter Chicken Storage and Reheating

Keto butter chicken is a delicious and easy low-carb dish that can be stored and reheated for later consumption. Here are some detailed instructions for storage and reheating:

Storage:

It is important to store leftover keto butter chicken properly to ensure food safety and maintain its freshness. Here are some key tips:

• Allow the dish to cool down before storing it.
• Use airtight containers: Transfer the keto butter chicken to airtight containers or sealable bags. This helps prevent spoilage and maintains freshness.
• Refrigerate or freeze: You can store keto butter chicken in the refrigerator for up to 5 days or freeze it for up to 2 months. However, freezing may affect the texture and flavour of the dish, so it is generally recommended to refrigerate instead.

Reheating:

When you're ready to enjoy your leftover keto butter chicken, follow these best practices for reheating:

• Stovetop: Place the desired portion of leftovers in a skillet or pan over medium heat. Stir occasionally until heated through. Add a splash of water or broth to prevent it from drying out.
• Microwave: Place a portion of leftovers in a microwave-safe dish and cover it with a microwave-safe lid or wrap. Heat in 30-second intervals, stirring in between, until the desired temperature is reached.
• Note: If the dish thickens after refrigeration, simply add a small amount of water or broth when reheating to restore its original consistency.

Frequently asked questions