Indian · lunch, dinner
Easy Keto Butter Chicken
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (9 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A quick butter chicken with no sugar, cashews or flour: a serve gives about 47 g of protein, mostly from chicken thigh, and with butter and cream it fits a keto plan at about 9 g net carbs.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Toss the chicken pieces with salt, turmeric, chilli powder, garam masala, cumin and kasuri methi and leave for at least 15 minutes. 1:26
- Blend the tomato, onion, ginger and garlic to a smooth purée. 1:51
- Heat the olive oil in a non-stick pan on high, add the chicken and leave it undisturbed for about 2 minutes until browned, then flip the pieces. 2:19
- Drop the butter around the pan and stir as it melts. Pour in the purée, rinse the blender with a little water and add that too. 3:07
- Cover and cook for 10 minutes, stirring and tasting for salt halfway, until the raw taste of the tomato and onion has gone. 3:53
- Turn off the heat, stir in the cream and finish with fresh coriander. 4:24
Tip. Serve with cauliflower rice to keep it keto. Use thigh rather than breast so it stays juicy. If your cream doesn't curdle easily you can simmer it in for a few minutes.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 4%
- Protein 24%
- Fat 72%
Fits keto: 9 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High79%
43 µg a serve, mostly from boneless chicken thighs (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High52%
471 µg a serve, mostly from heavy cream (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High48%
1.2 µg a serve, mostly from boneless chicken thighs (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High47%
0.8 mg a serve, mostly from boneless chicken thighs (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High45%
5 mg a serve, mostly from boneless chicken thighs (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High37%
44 µg a serve, mostly from kasuri methi (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High32%
0.5 g a serve, mostly from heavy cream (29%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High27%
4.8 mg a serve, mostly from boneless chicken thighs (45%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High25%
3.8 mg a serve, mostly from olive oil (26%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source18%
74 mg a serve, mostly from boneless chicken thighs (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source17%
820 mg a serve, mostly from boneless chicken thighs (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source15%
14 mg a serve, mostly from tomato (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium Source10%
136 mg a serve, mostly from kasuri methi (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate Source10%
40 µg a serve, mostly from boneless chicken thighs (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 1
Vitamin D2%
0.5 µg a serve, mostly from heavy cream (64%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.