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Can you smell the Chicken Tikka, as the aroma of the spices permeate through the air upon finishing on the stovetop? And the smell of fresh-baked naan, lightly covered in butter or ghee? Even if you’re eating low carb, these too shall be yours for enjoyment!

The smell of Indian food always brings a wide array of visuals to my mind. I first think of the warm-colored spices, red chilis and yellow-orange curries; then the colorful dress of the women, wearing bright festive saris; or the red decorative bindi seen on the forehead of Hindu women, signifying she is married. Then there is the object of my fascination with wedding festivities that may include, of all things, the groom riding in on a decorated white horse or an elephant. Oh, how fun that must be to watch! However, for now, maybe we should get back to our Chicken Tikka.

The Big Question
So here’s a question for you… What color is a traditional tikka sauce supposed to be? If you answered red, you might be close if your chef is adding a good source of Kashmiri chili paste (or my own way of integrating color), but more often than not, the red color comes from artificial food coloring, which is added by many restaurants. Unfortunately, artificial food coloring, in general, is not your friend. Food coloring Blue #1 and #2; Red #3 and #40; Yellow #6 and Yellow Tartrazine have all been linked to behavior problems, such as ADD and ADHD. And, other colors have even been linked to cancer in animal studies so you may want to rethink your dining options, if you are considering eating out. You might ask your favorite Indian restaurant if artificial coloring is added to their sauces. Anything appearing brighter than any real food ingredient necessary for cooking or baking should be avoided. (Other uses for artificial colorings can be found in sprayed fruit, cake frosting, and even inside red velvet cake). Okay, so back to the real answer to my question. Online sources say an authentic tikka sauce should actually be an orangey-yellow or light orange.

If, however, you’re inclined to make a darker reddish sauce as I am (the striking color contrast between a plated reddish-orange tikka with freshly chopped bright green cilantro, just makes the designer in me so happy), just add some organic “zero added sugar” tomato puree, tomato paste, and a tiny bit of paprika, and you’re good to go! And then, all you have to do is warm up your naan!

Why the Yogurt + Lemon Juice?
If you’re anything like me, you may ask a lot of questions about pretty much everything. And, one question I have always wondered, yet never actually asked is: “Why do Mediterranean kababs, a Shawarma, and Indian Chicken Tikka require a marinade consisting of lemon juice, and for the Chicken Tikka, the addition of yogurt? The answer to my somewhat loaded question is simple. Acidity from the lemon juice, and the fermentation of yogurt, is used to tenderize the meat. However note, using too much acid from citrus, can actually toughen the meat even more, so it is best to use some yogurt in your recipe as a gentle tenderizer, according to an article in BonAppitite.com. And, this makes perfect sense when a recipe calls for using chicken breasts, such as in a kabab. Chicken can too easily become dry or tough when cooked a touch too long (that’s why I tend to cook with chicken thighs more often than not) and when done well, especially at a restaurant, you know you’ve got a keeper. I can’t tell you how many times we’ve tried a Chicken Tikka, Shawarma, or even a kabab at restaurants, and the chicken is just way too dry!

One Final Note
If you’re not crazy about the level of spices in a Masala recipe, the spicier version of a Chicken Tikka (not necessarily meaning more hot), adding additional full-fat coconut milk not only tones down the flavor but gives you a bit more sauce to dip your keto naan bread into! (The keto naan bread recipe is by Sugar Free Londoner.) And, that just might be a very good reason to add more coconut milk! Lol.

This recipe was updated on September 19, 2021, including macros.

Low-Carb Chicken Tikka Masala

0 from 0 votes

Recipe by J. Irish, Ketolicious Eats Course: DinnerCuisine: IndianDifficulty: Easy

Servings

servings

Prep time

minutes

Marinate Time

hours

Cooking Time

minutes

Enjoy this low-carb flavorful meal with cauliflower and zero-carb shirataki rice, and even keto, grain-free naan bread! How’s that for a low-carb transformation?!

Approximate macros (using Cronometer) for one serving: 410 calories | 38.4g protein | 12.7g net carbs | 18.7g fat. Macros for the keto naan bread, per Sugar Free Londoner’s recipe, is 3.6g net carbs per serving. Her recipe serves 6.

To reduce net carbs, consider using shirataki rice (one 8 oz bag per serving) completely for the rice substitute, which will subtly reduce the carbs to 10.7g net carbs or use smaller portions. You may also choose to make this a meal on an intermittent fasting day so not to knock you out of ketosis.

Ingredients

Meat Marinade
1-1/2 pounds 1-1/2 organic free-range chicken thighs
1/4 1/4 medium onion, chopped
4 tablespoons 4 lemon juice (approx. 1 medium lemon)
3 ounces 3 whole fat or 5% Greek yogurt
4 teaspoons 4 garam masala
1 tablespoon 1 fresh ginger, chopped
3 teaspoons 3 ground coriander
3 teaspoons 3 ground cumin
2 cloves 2 fresh garlic, crushed, or 1 teaspoon minced garlic
1 teaspoon 1 Himalayan pink salt
1 teaspoon 1 monk fruit blend sweetener (or coconut palm sugar for Paleo)
1 teaspoon 1 curry powder
3/4 teaspoon 3/4 cayenne powder
1/2 teaspoon 1/2 paprika
Additional Sauce Ingredients (Add to Marinade After Meat Is Cooked)
1 cup 1 “no sugar add” tomato sauce (I like the Bionaturea brand)
3/4 cup 3/4 full-fat coconut milk, amount depending on desired sauce thickness and extra sauce eaten with naan (I tend to add more coconut milk as I reheat leftovers)
1/2 cup 1/2 “no added sugar” tomato paste (I like the Bionaturea brand)
Rice Substitute(s)
12 ounces 12 organic frozen cauliflower rice
16 ounces 16 Miracle or Thrive Market brand shirataki rice (each individual serving/bag is roughly 7 to 8 ounces each)
Keto Naan Bread Recipe by Sugar Free Londoner (with optional ingredients I use below)
1/2 teaspoon 1/2 organic apple cider vinegar, optional (add to wet ingredients)
1/4 teaspoon 1/4 organic garlic powder, optional (add to dry ingredients)
1/4 teaspoon 1/4 Himalayan pink salt (added to dry ingredients), with more sprinkled over baked naan after drizzling with melted butter or ghee on top
Cooking Supplies
1 1 medium-sized Pyrex baking dish, with a lid, for storing your meat marinade ingredients
1 1 large skillet for cooking the chicken tikka
1 1 medium-sized sauce pan for cooking the cauliflower rice

Directions

Marinade the Chicken
Cut the chicken thighs into roughly 1-1/4″ cubes, and add to a medium-sized Pyrex baking dish with a lid.
In a small food processor, add the garlic, onion, ginger, lemon juice, yogurt, and spices, and puree until fairly smooth. Then add sauce to storage container containing the raw meat, and stir until well mixed. Cover, and refrigerate for a least 4 hours or overnight.
Make the Naan Flatbread
I tend to make the naan after I have put the meat marinade in the refrigerator. Make/bake per instructions in the link and store in an air-tight container after it has cooled.* (It takes me roughly 20 minutes to make and roll out on a cookie sheet, and then finish baking in another 22 minutes.) When ready to use, toast the naan (on a low setting) in a toaster oven. Then cut each piece into halves and plate with each serving of Chicken Tikka. Serve with additional softened butter or ghee and garnish with finely cut cilantro.
Cook Your Rice Substitute(s)
Just prior to cooking the marinated meat, cook the cauliflower and shirataki rice (separately), as instructed on packaging. When warm, remove the cauliflower rice from the heat. Then, when ready, rinse and drain the shirataki rice in a fine mesh strainer, and then return to the pot to cook off any excess water on medium heat (about 5 minutes). You may decide to combine into one pot, both the shirataki and cauliflower rice or keep this separate and combine the two when served. (In my household, shirataki rice isn’t tolerated well by one member of the family so I leave these two items separate.)
Cook the Meat Marinade Mixture + Add Additional Ingredients for Sauce
In a large skillet on medium-high heat, add all the meat marinade mixture and cook until meat is cooked through (about 10 minutes), stirring as needed. Then turn heat down to medium-low, and add the coconut milk, tomato puree, and tomato paste. Simmer sauce until ready to be plated.
When all is warm, add to each plate a small bed of cauliflower (or shirataki) rice, followed by a serving of Chicken Tikka over the top. Then, garnish tikka and naan with chopped cilantro, and enjoy!

Notes

*For the naan bread, I added the three above ingredients to the respective dry and wet ingredients found via Sugar Free Londoner’s recipe. The flatbread won’t rise a whole lot, but did require about 7 to 10 minutes additional in bake time than specified in the original recipe. Also, I did find applying (with a basting brush about 5 minutes prior to finishing in the oven) melted organic grass-fed butter and a good sprinkling of Himalayan pink salt added quite a bit of flavor to these. I highly recommend this recipe and adding butter or ghee to it!
Whenever possible, I recommend using clean, organic ingredients.
This recipe was adapted from the original by Bay Books, The Essential Asian Cookbook. (2008)