Tikka masala is a popular Indian dish that consists of chicken or paneer marinated in yogurt and spices, then grilled or baked. The cooked meat or paneer is then simmered in a tomato-based gravy. With its rich, creamy sauce, tikka masala may seem like an unlikely dish for a low-carb, high-fat ketogenic diet. However, with a few modifications, you can enjoy tikka masala and still stay in ketosis.
What is the keto diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet that shares similarities with the Atkins diet. The goal of keto is to put your body into a metabolic state called ketosis. When you drastically reduce your carb intake, your body is forced to burn fat for energy instead of glucose. Ketosis causes fast weight loss and provides several health benefits.
To get into ketosis, keto dieters limit their net carb intake to 20-50 grams per day. Net carbs are total carbs minus fiber. On keto, the majority of calories come from fat, with moderate protein and minimal carbs. Following a ketogenic meal plan requires tracking your macros, choosing low-carb foods, and avoiding carb-heavy ingredients.
Keto diet guidelines
Here are the basic guidelines for following a ketogenic diet:
- Limit net carbs to 20-50g daily
- Get 60-80% of calories from fat
- Eat moderate protein
- Drink plenty of water
- Supplement electrolytes
To stay in ketosis, it’s important to avoid all high-carb foods like grains, starchy veggies, fruit, sugar, and legumes. Some condiments and sauces are also too high in carbs for keto. When modifying recipes, low-carb swaps must be made for ingredients like flour, breadcrumbs, tomato sauce, and coconut milk.
Can you have tikka masala on the keto diet?
The good news is that you can definitely still enjoy tikka masala while following a keto diet. However, some changes will need to be made to the traditional recipe to reduce the carbs and meet your daily macros. Here are some tips for making a keto-friendly tikka masala at home:
Use full-fat dairy
Substitute full-fat coconut milk or heavy cream for any lower-fat dairy products used to make the sauce. Using full-fat versions will increase the fat content to keep the dish keto-approved. Just watch your portions since coconut milk and cream are still high in calories.
Skip the rice
One of the biggest modifications is removing the rice or naan that typically accompanies tikka masala. These grain-based sides are very high in carbs. Try serving your tikka masala over low-carb cauliflower rice or zucchini noodles instead.
Modify the protein
Chicken and paneer (cheese curd) are traditionally used for tikka masala. Both provide protein without too many carbs. For more fat, use chicken thighs with skin instead of breast. Or switch out the protein for shrimp or lamb.
Replace the tomatoes
The tomato-cream sauce is a key component of tikka masala. However, tomatoes are relatively high in carbs. To lower the carb count, use tomato paste or purée instead of fresh diced tomatoes. You can also substitute part of the tomatoes for low-carb vegetables like cauliflower.
Skip added sugars
Many tikka masala recipes include sugar, which adds unnecessary carbs. Create a keto-friendly version by leaving out any added sugars. If needed, use a natural sweetener like stevia or monk fruit instead. The sauce will still have plenty of flavor from the spices and cream.
Use keto-approved thickeners
Cornstarch is sometimes used to thicken the masala gravy. But cornstarch is 100% carbs. Opt for low-carb thickeners like arrowroot powder, xanthan gum, or guar gum instead.
Watch the spices
Curries rely heavily on spices for flavor. Most spices like cumin, coriander, and turmeric are very low in carbs. But some spice blends contain sugar or other hidden carbs. Carefully check the labels of any premixed spices.
Keto tikka masala recipe
Here is a recipe for keto-friendly chicken tikka masala. It uses lower-carb ingredients while still capturing the classic flavors.
Ingredients
- 3 lbs chicken thighs
- 1 cup full-fat Greek yogurt
- 3 tablespoons tandoori seasoning
- 2 tablespoons ghee or coconut oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 teaspoons garam masala
- 1 teaspoon turmeric
- 1 teaspoon red pepper flakes
- 1 cup tomato paste
- 1 cup coconut cream
- 1⁄4 cup chopped cilantro
- Salt and pepper to taste
Instructions
- Mix yogurt, tandoori seasoning, salt, and pepper in a bowl.
- Add chicken and coat well. Cover and refrigerate for 1 hour.
- Heat ghee in a skillet over medium-high heat.
- Cook chicken thighs for 2-3 minutes per side until lightly charred.
- Transfer chicken to a plate and cover with foil.
- Reduce heat to medium and add onion to the skillet.
- Cook for 5 minutes until translucent.
- Add garlic, ginger, garam masala, turmeric, and red pepper flakes.
- Cook for 1 minute until fragrant.
- Whisk in tomato paste and coconut cream.
- Bring sauce to a simmer.
- Return chicken and juices to the skillet.
- Simmer for 15 minutes, turning chicken occasionally.
- Garnish with cilantro and serve.
This recipe makes 6 servings. Each serving contains:
- Calories: 415
- Fat: 28g
- Protein: 33g
- Net carbs: 8g
Low-carb side dishes
To complete your keto-friendly Indian feast, you’ll need some low-carb sides. Here are some delicious options:
Cauliflower rice
Riced cauliflower makes the perfect stand-in for rice. To flavor it, sauté the riced cauliflower in ghee or coconut oil with curry powder, garlic, and ginger.
Radishes
Sliced radishes add crunch and flavor. Toss them with lemon juice, salt, and spices like chaat masala.
Pan-fried spinach
Cook chopped spinach in ghee or olive oil with garlic and red pepper flakes for a simple side.
Grilled paneer
Grilled cubes of paneer cheese make an easy vegetarian side dish or tikka masala substitute.
Zucchini noodles
For a lighter option, spiralized or julienned zucchini noodles are the perfect low-carb stand-in for rice noodles.
Tikka masala nutrition facts
Here are the nutrition facts for a 6oz serving of the keto chicken tikka masala recipe. This data shows how it fits into your daily macros on keto:
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 415 |
| Fat | 28g |
| Protein | 33g |
| Net carbs | 8g |
| Fiber | 2g |
With high fat, moderate protein, and less than 10g net carbs per serving, this recipe can easily be incorporated into a ketogenic diet. Enjoy it on your keto meal plan a few times per week.
Keto diet benefits
Following a ketogenic diet has many benefits beyond just weight loss. The keto diet may help:
- Reduce appetite and cravings
- Lower blood sugar and insulin levels
- Increase HDL cholesterol
- Decrease triglycerides
- Lower blood pressure
- Improve mental clarity and focus
The ketogenic diet has also been shown in studies to be beneficial for certain health conditions like type 2 diabetes, PCOS, and epilepsy. But it’s always best to talk to your doctor before starting any new diet.
Is tikka masala keto-friendly?
With a few simple ingredient swaps, traditional tikka masala can easily be tailored to fit a keto diet. Opt for full-fat dairy, lower-carb vegetables, and skip the rice and naan. This allows you to enjoy the rich, creamy flavors of Indian cuisine while maintaining ketosis.
Making your own tikka masala recipe at home using keto-approved ingredients ensures your dish aligns with the diet’s recommended macros. Just watch your portions, as the high fat content can quickly add up in calories. Enjoy tikka masala as an occasional treat along with low-carb sides like cauliflower rice or grilled paneer.
Conclusion
Many traditional Indian dishes like tikka masala can be adapted for a ketogenic diet with some modifications. By substituting high-carb ingredients for lower-carb, higher-fat alternatives, you can recreate the signature creamy, spicy flavors of Indian cuisine. Following a keto meal plan does not mean depriving yourself of flavorful foods. Get creative with recipes like keto tikka masala to add delicious variety to your low-carb diet.