11 net carbs

Indian butter chicken with roasted cauliflower

Discover the joy of low-carb Indian butter chicken and roasted cauliflower, blending rich flavors and healthy ingredients for a satisfying meal perfect for any occasion.

Recipe last updated: May 27, 2024

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Indian butter chicken with roasted cauliflower

Name: Low-carb Indian butter chicken with roasted cauliflower [Keto]
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Ingredients: 2 pounds boneless chicken thighs (cut into bite-sized pieces); ½ cup plain full-fat yogurt; 1 tablespoon ginger (minced); 1 tablespoon garlic (minced); 1 teaspoon tumeric; 1 teaspoon ground cumin; 2 teaspoons garam masala; 1 teaspoon red chili powder; 1 teaspoon salt; 4 tablespoons butter (divided); 1 large onion (chopped); 1½ tablespoons ginger (minced); 1½ tablespoons garlic (minced); 1½ teaspoons garam masala; 1½ teaspoons ground cumin; 1 teaspoon ground coriander (cilantro); 14 ounces crushed tomatoes; 1 teaspoon red chili powder; 1 teaspoon salt; 1 cup heavy cream; ½ teaspoon kasoori methi (dried fenugreek leaves) (optional); 1½ pounds cauliflower (chopped into bite-sized pieces); 1 teaspoon ground coriander (cilantro); ½ teaspoon turmeric; ½ teaspoon salt; ¼ teaspoon black pepper; 3 tablespoons butter

Last Updated: May 27, 2024
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A plate of low-carb Indian butter chicken with roasted cauliflower on a coral napkin.

Low-carb Indian butter chicken with roasted cauliflower [Keto]

Total Diabetes Wellness

Explore the delicious flavors of classic Indian cooking while sticking to your low-carb diet with our mouthwatering recipe for Indian butter chicken with oven-roasted cauliflower. This easy-to-follow recipe combines tender chicken with rich, creamy sauce and flavorful authentic spices, all served alongside perfectly roasted cauliflower. Whether you're new to Indian cuisine or just looking for a healthy and tasty meal, this dish is sure to impress. Follow along with our simple steps and enjoy a taste of India in your own kitchen!

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Prep Time 20

Cook Time 30

Total Time 50

Course Lunch and Dinner

Cuisine Indian

Servings 6 servings

Net Carbs 11 g

*Net carbs are per serving

Ingredients

Marinade

2 pounds boneless chicken thighs, cut into bite-sized pieces
½ cup plain full-fat yogurt
1 tablespoon ginger, minced
1 tablespoon garlic, minced
1 teaspoon tumeric
1 teaspoon ground cumin
2 teaspoons garam masala
1 teaspoon red chili powder
1 teaspoon salt

Indian butter chicken sauce

4 tablespoons butter, divided
1 large onion, chopped
1½ tablespoons ginger, minced
1½ tablespoons garlic, minced
1½ teaspoons garam masala
1½ teaspoons ground cumin
1 teaspoon ground coriander (cilantro)
14 ounces crushed tomatoes
1 teaspoon red chili powder
1 teaspoon salt
1 cup heavy cream
½ teaspoon kasoori methi (dried fenugreek leaves), optional

Garnish: cilantro, heavy cream

Oven-roasted cauliflower

1½ pounds cauliflower, chopped into bite-sized pieces
1 teaspoon ground coriander (cilantro)
½ teaspoon turmeric
½ teaspoon salt
¼ teaspoon black pepper
3 tablespoons butter

Instructions

Indian butter chicken

Combine the chicken and the marinade ingredients in a bowl or zip-top bag. Marinate the chicken for at least 20 minutes in the refrigerator. *If time allows, marinate longer (or overnight).
In a large skillet, melt 2 tablespoons of butter over medium heat. Add the chicken and cook for 3-4 minutes until browned on all sides. (Depending on the size of your skillet, you may need to cook in batches.) Remove the chicken and set aside. The chicken will finish cooking later in the sauce.
Add 2 tablespoons of butter to the hot skillet. Add the onion and cook until translucent, about 5 minutes.
Add the ginger and garlic and saute for 1 minute. Next, add the garam masala, ground cumin, and ground coriander. Stir to combine.
Add the crushed tomatoes, red chili powder, and salt. Let simmer for 10-15 minutes until the sauce thickens slightly. Stir in the heavy cream. Remove from heat.
Carefully transfer the sauce into a blender. Mix until smooth.
Return the sauce to the skillet, along with the chicken. Season with kasoori methi (dried fenugreek leaves) if using. Simmer for about 10 minutes until the chicken is fully cooked, and the sauce is thick.
Garnish with fresh cilantro and drizzle with a splash of cream.

Oven-roasted cauliflower

Preheat the oven to 400F/200C.
On a large baking sheet, spread out the chopped cauliflower into an even layer. Season with the spices and butter. Bake for 15 minutes. Enjoy!

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Nutrition

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Equipment

Large skillet

Blender

Baking sheet

Keywords Keto butter chicken, Keto Indian butter chicken, low-carb butter chicken, Low-carb Indian food

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Notes

Blender

You can use an immersion blender directly in the skillet to blend the Indian butter chicken sauce to a smooth consistency, eliminating the need to transfer it to a regular blender. This saves time and reduces cleanup hassle, making meal preparation even more convenient.

Crushed tomatoes & Greek yogurt

Make sure you check the nutrition labels for your tomatoes and Greek yogurt for added sugar. We recommend using brands that do not have added sugar. (The nutrition label on both products will list a value under Sugars on the label, don’t be alarmed! This is from the natural sugar that is in these products. As long as there isn’t any added sugar listed in the ingredients, you’ve picked a good brand.)

Kasoori methi

Kasoori methi, also known as dried fenugreek leaves, is an aromatic herb commonly used in Indian cooking to add a unique flavor to dishes. It has a slightly sweet and slightly bitter taste, with notes of celery and maple. You can find kasoori methi in the spice aisle of most grocery stores, or at specialty Indian grocery stores. You can also find kasoori methi at online retailers. It’s often sold in small packets or jars.

Frequently Asked Questions

Is this low-carb Indian butter chicken with roasted cauliflower recipe Keto?

Yes, this recipe is Keto. One serving has 11 grams of net carbs. This is on the higher side of carbs for one meal if you’re following a strict Keto diet. However, since this recipe includes both a protein and vegetable, you may find you don’t need additional sides with this recipe.

Is this recipe gluten-free?

Yes, our low-carb Indian butter chicken with roasted cauliflower recipe is gluten-free.

Storage and Reheating Guidelines

Make-ahead: Prepare the marinade for the chicken and marinate it overnight in the refrigerator to enhance the flavors. You can also make the Indian butter chicken sauce ahead of time and store it in an airtight container in the refrigerator for up to three days.
Storing leftovers: Store any leftover Indian butter chicken with roasted cauliflower in an airtight container in the refrigerator for up to 3-4 days.
Freezing instructions: To freeze the dish, place cooled Indian butter chicken with roasted cauliflower in freezer-safe containers or resealable freezer bags. It can be stored in the freezer for up to 2-3 months.
To reheat: To reheat the dish, gently thaw frozen Indian butter chicken with roasted cauliflower in the refrigerator overnight if frozen. Then, reheat it in a saucepan on the stovetop over low to medium heat until warmed through, adding a splash of water or cream if needed to adjust the consistency. Alternatively, you can reheat it in the microwave in microwave-safe containers, stirring occasionally, until heated to your liking.

Additional Details

Eating healthy doesn’t have to be boring, especially when it comes to managing diabetes. Our website is all about delicious low-carb recipes, and one of our favorites is low-carb Indian butter chicken with roasted cauliflower. It’s packed with flavor and goodness, making it a perfect choice for anyone looking to eat well without sacrificing taste.

Low-carb Indian butter chicken has an interesting origin story. It originated in Delhi during the 1950s as a culinary experiment. Legend has it that leftover tandoori chicken was cooked in a rich tomato and butter sauce, resulting in the creation of Indian butter chicken. Since then, it has become a beloved dish worldwide. Our low-carb version stays true to its roots while catering to the dietary needs of those managing diabetes.

Details about ingredients

Boneless chicken thighs: Packed with protein, chicken thighs provide a juicy and flavorful base for the dish. Protein is essential for building and repairing tissues in the body.
Plain full-fat yogurt: Used in the marinade, yogurt adds tenderness to the chicken while also providing probiotics that support gut health.
Spices (ginger, garlic, turmeric, cumin, garam masala, red chili powder): These spices not only enhance the flavor of the dish but also offer various health benefits. Ginger and garlic have anti-inflammatory properties, turmeric is known for its antioxidant effects, and cumin aids digestion. Garam masala and red chili powder add depth of flavor and a hint of heat.
Butter: Adds richness to the sauce and provides healthy fats that are essential for brain function and hormone production.
Onions: Besides adding flavor, onions are rich in antioxidants and may help reduce inflammation and lower cholesterol levels.
Crushed tomatoes: Packed with vitamins and minerals, tomatoes contribute to the sauce’s vibrant color and provide antioxidants like lycopene, which may reduce the risk of chronic diseases.
Heavy cream: Adds creaminess to the sauce and provides a source of fat-soluble vitamins like A, D, E, and K.
Kasoori methi (dried fenugreek leaves): Adds a unique flavor to the dish and may have potential health benefits, including blood sugar regulation and cholesterol reduction.
Cauliflower: Low in carbs and high in fiber and antioxidants, cauliflower serves as a nutritious alternative to traditional high-carb ingredients. It supports digestion, promotes heart health, and may even have anti-cancer properties.

Variations

Dairy-free option: Substitute coconut cream for heavy cream to make the dish dairy-free while adding a hint of tropical sweetness.
Vegetarian twist: Replace chicken with tofu or paneer for a vegetarian version of the dish that’s still packed with protein.
Spicy adjustment: Adjust the amount of red chili powder to suit your taste preferences, adding more for extra heat or reducing it for a milder flavor.
Veggie addition: Amp up the nutritional value by incorporating extra vegetables like bell peppers or spinach into the dish for added flavor, color, and nutrients.

Serving pairings

Fresh salad: Pair the dish with a crisp green salad for a refreshing contrast, adding extra vitamins and minerals to your meal.
Greek yogurt: Add a dollop of plain Greek yogurt on the side for a cool and creamy touch that complements the richness of the dish.
Cilantro: Sprinkle fresh cilantro over the dish for a burst of color and flavor, enhancing its aromatic profile.
Low-carb naan bread or roti: For a cozy dinner party or family gathering, serve the dish alongside warm low-carb naan bread or roti for a touch of authentic Indian indulgence.

Benefits for people with diabetes

For individuals managing diabetes, our low-carb Indian butter chicken with roasted cauliflower offers a delicious and balanced meal option. It provides a mix of protein, healthy fats, and fiber-rich vegetables, which can help stabilize blood sugar levels. By substituting high-carb ingredients with low-carb alternatives and incorporating flavorful spices and herbs, this dish not only satisfies hunger but also supports better blood sugar control. Additionally, the combination of protein and fiber helps you feel full for longer periods, reducing the urge to snack between meals.

Tips

Marinate the chicken overnight to enhance the flavors before cooking.
When roasting cauliflower, spread it out evenly on the baking sheet to ensure even cooking and crispy edges.
Prepare the Indian butter chicken sauce ahead of time and store it in the refrigerator for up to three days or freeze it for future use. When ready to use, gently reheat it on the stovetop, adding a splash of water or cream if needed to adjust the consistency.
Experiment with spices and seasonings to customize the dish to your taste preferences. Cooking is all about creativity and exploration!

Our low-carb Indian butter chicken with roasted cauliflower offers a flavorful and nutritious option for anyone, whether managing diabetes or simply seeking a delicious meal. It’s a celebration of flavor, health, and culinary ingenuity, inviting you to explore delicious Indian cuisine guilt-free. Why not embark on a culinary adventure today and treat yourself to this delightful dish?