Quick Spicy Keto Chicken Tikka Masala with Cauliflower Rice

Quick Spicy Keto Chicken Tikka Masala with Cauliflower Rice

Ever wondered how to satisfy that tikka masala craving without completely derailing your keto goals?

KEY INFO:

• Prep time: 20 minutes (includes marination)
• Cook time: 25 minutes
• Total time: 45 minutes
• Servings: 4-5
• Difficulty level: Moderate
• Dietary tags: Keto, Low-carb, Gluten-free, Can be dairy-free

EQUIPMENT NEEDED:

• Large skillet or Dutch oven
• Food processor (for cauliflower rice)
• Chef’s knife and cutting board
• Mixing bowls
• Meat thermometer

Simple alternatives:

• Use pre-riced cauliflower if available
• Box grater works instead of food processor
• Immersion blender can replace regular blender

INGREDIENTS:

For the chicken:

• 1.5 lbs (680g) boneless chicken thighs, cubed
• ½ cup (120ml) coconut cream or full-fat Greek yogurt
• 1 tablespoon garam masala

For the sauce:

• 2 tablespoons coconut oil or ghee
• 1 medium onion, diced (150g)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons tomato paste (sugar-free)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1-2 teaspoons chili powder (adjust for heat preference)
• ½ cup (120ml) heavy cream (or more coconut cream for dairy-free)
• Salt and black pepper to taste

For the cauliflower rice:

• 1 large head cauliflower (about 2 lbs/900g)
• 2 tablespoons coconut oil
• Salt to taste

Optional garnishes:

• Fresh cilantro leaves
• Lime wedges
• Sliced red chilies

METHOD:

1. Marinate the chicken by combining cubed chicken with coconut cream and garam masala in a bowl. Let this sit for at least 10 minutes while you prep everything else.
2. Prepare your cauliflower rice by removing leaves and cutting cauliflower into florets. Pulse in food processor until it resembles rice grains. Don’t over-process or you’ll get cauliflower mush.
3. Heat coconut oil in your large skillet over medium-high heat. Add diced onion and cook for 3-4 minutes until softened.



4. Add garlic and ginger to the pan. Cook for another minute until fragrant. Your kitchen should smell absolutely incredible right now.
5. Brown the marinated chicken in the same pan. Cook for 6-8 minutes, stirring occasionally until chicken is golden on most sides.
6. Create the sauce base by stirring in tomato paste, cumin, coriander, paprika, and chili powder. Cook for 2 minutes to toast the spices and develop deep flavors.
7. Add ¼ cup water to deglaze the pan, scraping up any browned bits. These bits are pure flavor gold.
8. Reduce heat to low and simmer covered for 10-12 minutes until chicken reaches 165°F (74°C) internal temperature.
9. Meanwhile, cook cauliflower rice in a separate pan with coconut oil over medium heat for 5-7 minutes. Season with salt and stir frequently until tender but still has bite.



10. Finish the tikka masala by stirring in heavy cream. Simmer for 2-3 minutes until sauce coats the chicken beautifully.
11. Taste and adjust seasoning with salt, pepper, or more chili powder.

CRUCIAL TIPS:

• Don’t skip the marination – even 10 minutes makes a difference in flavor penetration
• Use chicken thighs over breasts – they stay juicier and more flavorful
• Toast your spices in the oil for maximum flavor impact
• Add cream off heat to prevent curdling
• Keep cauliflower rice moving in the pan to prevent mushy texture

STORAGE & VARIATIONS:

Storage:

• Refrigerate chicken and cauliflower rice separately for up to 4 days
• Freeze tikka masala (without cauliflower rice) for up to 3 months
• Reheat gently with a splash of cream to restore consistency

Scaling:

• Double recipe easily for meal prep
• Cook cauliflower rice in batches for best texture

Common mistakes to avoid:

• Overcooking cauliflower rice into mush
• Adding cream at too high heat (causes separation)
• Under-seasoning (always taste before serving)

Delicious variations:

• Dairy-free: Use coconut cream throughout instead of heavy cream
• Vegetarian: Swap chicken for paneer or firm tofu
• Extra veggies: Add spinach, bell peppers, or zucchini in the last few minutes
• Heat lovers: Double the chili powder and add fresh sliced chilies
• Meal prep friendly: Make a big batch and portion into containers

This spicy keto chicken tikka masala delivers all the rich, complex flavors you’re craving without the carb overload.

The cauliflower rice soaks up that incredible sauce perfectly, and honestly, I sometimes prefer it to regular rice now.

Your taste buds won’t even miss the traditional version, and your waistline will definitely thank you.