Keto Butter Chicken Skillet with Tomato Cream Sauce
This Keto Butter Chicken Skillet is a North Indian inspired comfort meal: chicken thighs in a rich tomato cream sauce with butter, garam masala, turmeric, ginger and garlic. Unlike tikka masala, butter chicken relies on more butter and cream rather than a yogurt marinade. Just 6 g net carbs per serving with 36 g protein and 42 g fat. Ready in 25 minutes.
The essentials at a glance
- Prep time: approx. 25 minutes, sear the chicken and simmer the sauce.
- Approx. 6 g net carbs and 42 g fat per serving.
- Ingredients: chicken thighs, butter, tomato passata, cream, garam masala, turmeric, ginger, garlic.
- Works well as a creamy keto dinner; pairs beautifully with cauliflower rice.
Ingredients
One serving is designed as a creamy keto dinner; ideal with cauliflower rice.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| chicken thighs | boneless | |||
| boneless | ||||
| butter | - | |||
| tomato passata | approx. 60 g | |||
| approx. 60 g | ||||
| cream | 30% fat | |||
| 30% fat | ||||
| garam masala | 1 tsp | |||
| 1 tsp | ||||
| turmeric | 0.5 tsp | |||
| 0.5 tsp | ||||
| fresh ginger | grated, 1 tsp | |||
| grated, 1 tsp | ||||
| garlic clove | small | |||
| small | ||||
| paprika | 0.5 tsp | |||
| 0.5 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
| fresh cilantro | to garnish | |||
| to garnish | ||||
Preparation
Cut the chicken thighs into pieces and sear them in butter. Briefly cook the ginger and garlic, then add the tomato passata, garam masala and turmeric. Simmer for 10 minutes, stir in the cream and let it steep for another 3 minutes. Serve with fresh cilantro.
Why butter chicken fits a keto diet
Butter chicken is naturally high in fat: the sauce is based on butter and cream, both ideal keto fat sources. Tomato passata has about 3.5 g net carbs per 100 g according to FDDB, so the 60 g used here add roughly 2 g. Cream (30% fat) delivers about 15 g of fat per 50 ml with just 1.6 g net carbs. Butter adds another 12 g of fat per tablespoon with 0 g carbs. Chicken thighs bring their own fat and protein. The overall profile: 42 g fat, 36 g protein, 6 g net carbs. A classic restaurant butter chicken with naan bread and basmati rice comes in at 80 to 100 g net carbs, this skillet version cuts more than 90% of that.
Source: FDDB, nutritional values for tomato passata , Harvard Nutrition Source, Fats and Cholesterol
Butter chicken vs. tikka masala: the keto difference
Butter chicken uses more butter and cream in the sauce, while tikka masala leans more heavily on a yogurt marinade. For keto, butter chicken has a slight edge: more fat from butter and cream, fewer carbs from yogurt. In terms of flavor, butter chicken is milder and creamier.
Cream as a keto building block
Cream with 30% fat is one of the best keto ingredients for sauces. Per 100 ml it delivers around 30 g of fat with only 3.2 g net carbs. In curry dishes it replaces coconut milk, which brings about 1.5 g more carbs per 100 ml. A cream base makes the sauce rich and velvety.
How do I serve and vary the butter chicken?
Serve it in a deep plate or bowl so the sauce gets soaked up. In practice I recommend cauliflower rice as a side, it picks up the creamy sauce perfectly and keeps the net carbs low. A few fresh cilantro leaves and a squeeze of lemon round the dish off.
Meal prep and packing it to go
Butter chicken actually gets better when reheated, since the spices have time to mingle. Keeps for 3 days in the fridge. Reheat in the microwave for 2 to 3 minutes, add 1 tbsp of water if needed to keep the sauce creamy.
Cream-free variation
Full-fat coconut milk works as a substitute and gives the dish a slightly Southeast Asian note. The net carb count rises minimally by about 1 g. The flavor becomes a touch less classically Indian, but still aromatic.
What tips help with keto butter chicken?
- Cut the chicken thighs into evenly sized pieces so they cook uniformly.
- Do not let the butter get too hot: it should foam but not brown, otherwise it turns bitter.
- Add ginger and garlic only when the chicken is almost done, so they do not burn.
- Let the tomato passata simmer for 10 minutes, this reduces the acidity and deepens the flavor.
- Stir in the cream only at the end and let it cook briefly, otherwise it can curdle.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto classification |
|---|---|---|---|
| Calories | approx. 158 kcal | approx. 550 kcal | Satisfying main meal; energy from butter, cream and chicken. |
| Satisfying main meal; energy from butter, cream and chicken. | |||
| Fat | approx. 12.1 g | approx. 42 g | Mostly from butter and cream; high share of saturated fatty acids. |
| Mostly from butter and cream; high share of saturated fatty acids. | |||
| Net carbs | approx. 1.7 g | approx. 6 g | Low; from tomato passata, cream and spices. |
| Low; from tomato passata, cream and spices. | |||
| Sugar | approx. 1.0 g | approx. 3.5 g | Natural sugar from tomatoes; no added sugar. |
| Natural sugar from tomatoes; no added sugar. | |||
| Protein | approx. 10.3 g | approx. 36 g | High protein content from chicken thighs; covers a large share of daily needs. |
| High protein content from chicken thighs; covers a large share of daily needs. | |||
| Salt | approx. 0.3 g | approx. 1.2 g | Moderate; mainly from seasoning and tomato passata. |
| Moderate; mainly from seasoning and tomato passata. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is butter chicken keto-friendly?
Yes, in this version with 6 g net carbs, 42 g fat and no rice or naan, butter chicken fits keto perfectly. The sauce is naturally high in fat thanks to butter and cream. Only the side dish needs to be adjusted.
Can I use coconut milk instead of cream?
Yes, full-fat coconut milk works well. The flavor shifts slightly toward Thai curry. Net carbs go up by about 1 g per serving. For a classic Indian taste, cream remains the better choice.
Is butter chicken suitable for weight loss?
At 550 kcal the dish is substantial, but with 36 g of protein it is very filling. If you want to cut calories: replace the cream with cream cheese (fewer calories with similar creaminess) or halve the butter.
What is the difference from tikka masala?
Butter chicken uses more butter and cream in the sauce, while tikka masala leans more heavily on a yogurt marinade and often has a higher tomato share. In terms of flavor, butter chicken is milder and creamier, tikka masala spicier and more tangy.