Spicy Keto Chicken Tikka Masala with Cauliflower Rice
A rich, aromatic low-carb twist on the classic Indian favorite (Keto, Gluten-Free, 30-Minute Prep)
KEY INFO
- Prep Time: 30 minutes
- Cook Time: 30-40 minutes
- Total Time: 60-70 minutes
- Servings: 4-6
- Difficulty: Moderate
- Dietary: Keto, Gluten-Free, Low-Carb (Can be Dairy-Free)
EQUIPMENT NEEDED
- Large skillet or Dutch oven
- Blender/food processor
- Box grater (for cauliflower)
- Meat thermometer
- Wooden spoon
- Alternative: Instant Pot can replace skillet for faster cooking
INGREDIENTS
For the Chicken:
- 1.5 lbs (680g) chicken thighs, boneless and skinless
- 2 tbsp (30ml) olive oil or ghee
- 1 tsp (5g) salt
- 1/2 tsp (2.5g) black pepper
For the Sauce:
- 1 cup (240ml) coconut cream or heavy cream
- 3 tbsp (45g) tomato paste
- 2 tsp (10g) garam masala
- 1 tsp (5g) paprika
- 1 tsp (5g) garlic powder
- 1 tbsp (15g) fresh ginger, minced
- Salt to taste
For the Cauliflower Rice:
- 2 medium heads cauliflower (about 2 lbs/900g)
- 2 tbsp (30ml) olive oil
- Salt to taste
METHOD
1. Prepare Cauliflower Rice
- Pulse cauliflower in food processor until rice-sized
- Heat oil in large pan over medium heat
- Cook cauliflower 5-7 minutes until tender but not mushy
- Season with salt and set aside
2. Cook Chicken
- Cut chicken into 1-inch cubes
- Season with salt and pepper
- Heat oil in skillet over medium-high heat
- Cook chicken until golden and internal temp reaches 165°F/74°C
- Remove and set aside
3. Make Sauce
- In same pan, add spices and cook 30 seconds
- Add tomato paste, stir 1 minute
- Pour in cream, simmer 5 minutes
- Return chicken to pan
- Simmer 10-15 minutes until sauce thickens
4. Finish and Serve
- Serve hot over cauliflower rice
- Garnish with fresh cilantro if desired
CRUCIAL TIPS
- Pat cauliflower dry before ricing to prevent sogginess
- Don’t overcrowd chicken while cooking
- Taste and adjust spices before final simmer
- Bold timing markers indicate critical points
Storage:
- Refrigerate up to 3 days
- Freeze up to 2 months
- Reheat gently, adding cream if needed
Common Mistakes:
- Overcooking cauliflower
- Not seasoning enough
- Rushing the sauce reduction
Variations:
- Dairy-free: Use full-fat coconut milk
- Spicier: Add cayenne to taste
- Vegetarian: Replace chicken with firm tofu
This recipe brings the authentic flavors of tikka masala while keeping it keto-friendly at under 10g net carbs per serving.
