Macros per serving
Calories: ~524 kcal
Protein: ~42g
Carbohydrates: ~8g
Fat: ~36g
Fibre: ~3g
This keto-friendly chicken tikka masala brings all the richness of a takeaway—without the sugar, heavy carbs, or bloat. Paired with a sweet and spiced Peshwari-style cauliflower rice, it’s comforting, satisfying, and macro-aligned.
Total Time: ~30 mins (10 mins prep time, 20 mins cook time)
Total cost (2 servings) ≈ £5.80
Cost per serving ≈ £2.90
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Chicken Marinade:
• 2 large chicken breast, diced
• 1 tbsp full-fat Greek yoghurt
• 1 tsp lemon juice
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1 tsp garam masala
• ½ tsp turmeric
• ½ tsp paprika
• Salt & pepper, to taste
For the Masala:
• 1 tbsp butter or ghee
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp ginger paste
• 1 tsp ground cumin
• 1 tsp garam masala
• ½ tsp ground coriander
• 1 tsp smoked paprika
• 150ml tomato passata (no added sugar)
• 100ml double cream
• Salt, to taste
For the Cauliflower Rice:
• 200g cauliflower rice (fresh or frozen)
• 1 tbsp coconut oil or ghee
• 2 tbsp desiccated coconut (unsweetened)
• ½ tsp ground cardamom
• ¼ tsp cinnamon
• 1 tsp olive oil or butter
• Optional: 1 tsp chopped dates or raisins (adds ~2g carbs per serving)
• Salt & pepper, to taste
Optional Garnish:
• Chopped coriander
• A spoon of Greek yoghurt
• Wedge of lime
Instructions
1. Marinate the Chicken:
• Combine the chicken with yoghurt, lemon juice, garlic, ginger, and spices in a bowl.
• Mix well and set aside for at least 10 minutes (longer = deeper flavour).
2. Make the Cauliflower Rice:
• Cut the cauliflower into florets.
• Add to a food processor and pulse until it resembles rice-sized granules.
• Don’t over-blend — it can turn mushy.
3. Sear the Chicken:
• Heat olive oil in a frying pan over medium-high heat.
• Sear the marinated chicken for 2–3 minutes per side until golden. Remove and set aside (it will finish cooking in the sauce).
4. Make the Masala Sauce:
• In the same pan, melt butter or ghee.
• Add garlic, ginger, and spices. Cook for 1 minute until fragrant.
• Stir in the passata and simmer for 5 minutes.
• Add the double cream, season with salt, and simmer for another 7–8 minutes.
• Return the chicken to the pan and cook until fully coated and cooked through (roughly 6-8 minutes).
5. Cook the Peshwari Cauliflower Rice:
• In a dry frying pan, lightly toast the desiccated coconut until golden (1–2 mins).
• Push to the side of the pan. Add coconut oil, cardamom, and cinnamon. Let bloom for 30 seconds.
• Add the cauliflower rice and stir everything together. Season with salt.
• Optional: Stir in chopped dates/raisins for a sweet hit. Cook for 3–4 minutes until soft but fluffy.
6. Serve & Garnish:
• Serve the chicken tikka masala over the warm Peshwari cauliflower rice.
• Garnish with fresh coriander, yoghurt, lime, or slivered almonds as desired.
Health Benefits of the Dish
High-Protein Meal That Fuels Strength & Recovery
Chicken thighs are a rich source of complete protein, providing all essential amino acids for muscle repair, immune support, and metabolic health. Unlike chicken breast, thighs also offer more iron, zinc, and B vitamins—making them ideal for those training regularly or in a calorie deficit. This dish supports lean muscle retention while keeping you in fat-burning mode.
Supports Stable Blood Sugar & Fat Loss
Chicken thighs are a rich source of complete protein, providing all essential amino acids for muscle repair, immune support, and metabolic health. Unlike chicken breast, thighs also offer more iron, zinc, and B vitamins—making them ideal for those training regularly or in a calorie deficit. This dish supports lean muscle retention while keeping you in fat-burning mode.
Gut & Immune Support from Spices
This curry is more than flavour—it’s functional. Ingredients like garlic, ginger, turmeric, cumin, and coriander contain antimicrobial, anti-inflammatory, and antioxidant properties. Together, they support gut integrity, digestion, and immune system resilience—especially useful when training, under stress, or in a fat-loss phase.
Tips & Variations
Swap the Protein: Try paneer, prawns, or lamb for variety.
Lighter Option: Use chicken breast and skip the butter for a leaner version.
Add Greens: Wilt in spinach or serve with grilled courgette for volume.
No Cream? Use coconut cream for a dairy-free alternative.
Meal Prep Tip: Make extra sauce and freeze portions — it reheats beautifully over cauliflower rice or even keto pasta.
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