Keto Chicken Tikka Masala with Cauliflower Rice
This keto chicken tikka masala skips the basmati rice and serves the aromatic chicken in a tomato cream masala sauce over homemade cauliflower rice. The result: 56 g protein and 9 g net carbs - an Indian-inspired keto lunch, ready in 30 minutes.
Key facts at a glance
- Prep time: approx. 30 minutes - 10 minutes prep, 20 minutes cooking.
- Approx. 9 g net carbs and 42 g fat per serving.
- Ingredients: chicken breast, full-fat yogurt, tomato passata, cream, cauliflower, onion, garlic, garam masala, turmeric, ghee.
- Great as a spicy keto lunch for meal prep - tastes even better reheated than fresh.
Ingredients
One serving corresponds to the tikka masala with cauliflower rice - intended as a complete keto lunch for one person.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Chicken breast | cut into 3 cm cubes | |||
| cut into 3 cm cubes | ||||
| Full-fat yogurt (3.5%) | - | |||
| Tomato passata | approx. 150 g | |||
| approx. 150 g | ||||
| Cream (full-fat) | - | |||
| Cauliflower | for cauliflower rice | |||
| for cauliflower rice | ||||
| Onion | - | |||
| Garlic cloves | - | |||
| Ghee or butter | approx. 15 g | |||
| approx. 15 g | ||||
| Garam masala | - | |||
| Turmeric | 1 tsp | |||
| 1 tsp | ||||
| Paprika (smoked) | - | |||
| Cumin (ground) | - | |||
| Salt | to taste | |||
| to taste | ||||
| Fresh cilantro | for garnish | |||
| for garnish | ||||
Preparation
-
Marinate the chicken and prep the ingredients
approx. 8 minutes300 g Chicken breast cut into 3 cm cubes 100 g Full-fat yogurt (3.5%) 200 g Cauliflower for cauliflower rice 80 g Onion 3 clove Garlic cloves 1 tsp Garam masala 3 g Turmeric 1 tsp 1 tsp Cumin (ground) 0.5 tsp Salt to taste Cut the chicken breast (300 g) into roughly 3 cm cubes. Combine well with yogurt (100 g), garam masala (1 tsp), turmeric (1 tsp), cumin (1 tsp) and salt. Let marinate for at least 10 minutes. Finely dice the onion (80 g), chop 3 garlic cloves. Process the cauliflower (200 g) in a food processor to rice-grain sized pieces.
-
Sear the chicken and prepare the sauce
approx. 17 minutes150 ml Tomato passata approx. 150 g 100 ml Cream (full-fat) 16 ml Ghee or butter approx. 15 g 1 tsp Paprika (smoked) Heat the ghee (15 g) in a pot over high heat. Remove the chicken cubes from the marinade, let them briefly drain and sear over high heat for 4-5 minutes until crisp. Set aside. In the same pot, sweat the onion for 3 minutes until translucent. Add the garlic and paprika (1 tsp smoked) and toast for 1 minute. Stir in the tomato passata (150 g) and simmer for 3 minutes. Add the cream (100 ml), return the chicken to the pot. Simmer over low heat for 5 minutes and season with salt.
-
Pan-fry the cauliflower rice and plate
approx. 5 minutes5 g Fresh cilantro for garnish Heat a second pan strongly over high heat (no oil). Add the cauliflower rice (200 g) and fry for 3-4 minutes, stirring frequently, until it develops light roasted aromas. Season with salt. Arrange the cauliflower rice in a deep bowl, spoon the tikka masala over it and garnish with fresh cilantro.
You did it! Enjoy every delicious bite.
What tips help with keto chicken tikka masala?
- Let the chicken marinate in the yogurt marinade for at least 30 minutes - even better overnight in the fridge.
- Sear the chicken over high heat before adding the sauce - the roasted aromas are crucial for the flavor.
- Pan-fry the cauliflower rice in a hot, dry pan without a lid - with a lid it turns mushy.
- Add the cream only at the end and do not let it boil - otherwise it can curdle.
- Check ready-made tikka masala pastes: many contain sugar and starch - better to use the spices individually.
Why tikka masala without rice works for keto
Classic tikka masala with basmati rice contains around 65-80 g of carbs per serving - well above the daily keto limit. The problem is not the sauce (tomatoes and cream have few carbs), but the rice (approx. 28 g carbs per 100 g cooked). Cauliflower rice, by contrast, has only about 3 g net carbs per 100 g and mimics the texture of rice well. The chicken breast (300 g) provides approx. 93 g of protein, with about 3 g added by the cream and yogurt. The cream (100 ml) contributes around 30 g of fat without carbs. Tomato passata (150 g) has approx. 5 g net carbs and provides lycopene. Garam masala, turmeric and cumin are negligible in terms of carbs. The full serving has approx. 56 g protein, 42 g fat and 9 g net carbs at around 650 kcal.
Source: USDA FoodData Central - Chicken Breast, raw , FDDB Nutrition Database
Cauliflower rice: texture and carbs compared
Cauliflower rice (coarsely pulsed in a food processor) has a grainy texture similar to rice and soaks up sauces well. With approx. 3 g net carbs per 100 g, it is one of the lowest-carb rice substitutes. Key tip when pan-frying: the pan must be very hot and the cauliflower dry - too much moisture turns it mushy instead of grainy.
Indian spices in keto cooking
Garam masala (cumin, coriander, cardamom, cloves, cinnamon, pepper) contains less than 1 g of carbs in the usual amount (1 tsp). Turmeric has anti-inflammatory properties (curcumin) that are being studied in research. The spice blends make tikka masala flavorful without sugar or starch - an advantage over ready-made tikka masala pastes, which often contain sugar and starch.
How to serve and vary the tikka masala
Arrange the tikka masala over the cauliflower rice and garnish generously with fresh cilantro. A dollop of full-fat yogurt or sour cream goes beautifully with it and rounds out the acidity of the tomatoes. From my own experience, I recommend preparing the tikka masala a day in advance - the spices penetrate the meat more deeply overnight and the flavor becomes more intense.
Meal prep: better than fresh
Tikka masala keeps for 4 days in the fridge and tastes more intense reheated than fresh. Reheating: in a pot over low heat while stirring, or 2 minutes in the microwave. Always prepare the cauliflower rice fresh - it loses its texture when reheated.
Variation with chicken thighs or shrimp
Skinless chicken thighs deliver more fat and stay juicier than breast - cooking time increases to 25 minutes. Shrimp (300 g) are a quick alternative: cooked in 5 minutes, with a similar protein content. For vegetarian keto: paneer (Indian fresh cheese, 200 g) has approx. 16 g protein and 14 g fat per 100 g.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 165 kcal | approx. 650 kcal | A complete lunch; energy from protein (chicken) and fat (cream, ghee). |
| A complete lunch; energy from protein (chicken) and fat (cream, ghee). | |||
| Fat | approx. 11 g | approx. 42 g | Saturated fats from cream and ghee; keto-friendly fat profile. |
| Saturated fats from cream and ghee; keto-friendly fat profile. | |||
| Net carbs | approx. 2.3 g | approx. 9 g | Moderate for keto; comes mainly from tomatoes, yogurt and cauliflower - still below the daily keto limit if other meals are lower in carbs. |
| Moderate for keto; comes mainly from tomatoes, yogurt and cauliflower - still below the daily keto limit if other meals are lower in carbs. | |||
| Sugar | approx. 1.2 g | approx. 4.5 g | Natural sugar from tomatoes and yogurt; no added sugar. |
| Natural sugar from tomatoes and yogurt; no added sugar. | |||
| Protein | approx. 14 g | approx. 56 g | Very high; the chicken breast (300 g) alone provides approx. 93 g of protein - well above the per-serving requirement. |
| Very high; the chicken breast (300 g) alone provides approx. 93 g of protein - well above the per-serving requirement. | |||
| Salt | approx. 0.4 g | approx. 1.5 g | Moderate; only from seasoning and soy sauce. |
| Moderate; only from seasoning and soy sauce. | |||
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 tikka masala suitable for keto?
The sauce yes - tomatoes, cream and spices have few carbs. The problem is the base of rice: basmati (28 g carbs/100 g) has to be replaced by cauliflower rice (3 g carbs/100 g). Ready-made tikka masala pastes from the supermarket are often not suitable - they contain sugar, starch and flour as thickeners.
Can I replace the cream with something else?
Coconut milk (full-fat, approx. 18 g fat/100 ml) is a direct substitute with a more authentic texture and a slightly sweet aroma - it pairs well with the Indian spice blend. Greek yogurt (10% fat) makes the sauce lighter, but can curdle when cooked - do not let it boil.
Can I freeze the tikka masala?
Yes, the tikka masala (without the cauliflower rice) can be frozen for up to 2 months. When thawing, the fat may separate slightly - stir well before serving. Always prepare the cauliflower rice fresh.
Does this dish work for weight loss on keto?
It works well, but with 9 g net carbs it is at the upper end. On a strict keto diet (20 g daily limit): reduce the tomato amount to 80 g and skip the yogurt - then the carbs drop to about 6 g. The high protein content (56 g) helps with satiety.