, nutritional review by Jill Wallentin
in Recipes, Dinner, Lunch, Meal Chicken tikka bites
Ingredients
- 2 lbs 900 g boneless chicken thighs cut into 1½-inch (4 cm) pieces or chicken breastchicken breasts
- ½ cup (3 oz.) 120 ml (90 g) plain Greek yogurt (4% fat)
- 1 tbsp 1 tbsp tomato paste
- 4 4 garlic clove finely gratedgarlic cloves finely grated
- 1 tbsp 1 tbsp freshly grated fresh ginger
- 2 tsp 2 tsp garam masala seasoning
- 1 tsp 1 tsp salt
- 1 tbsp 1 tbsp olive oil
- 1½ lbs 650 g cauliflower rice fresh or frozen
- 1 tbsp 1 tbsp butter or ghee
- ¼ tsp ¼ tsp salt or to taste
- 2 tbsp 2 tbsp fresh cilantro chopped (optional)
- 1 lb 450 g cucumber thinly sliced
- 1 tbsp 1 tbsp fresh lime juice
- 1 tbsp 1 tbsp fresh cilantro chopped
- ¼ tsp ¼ tsp chili flakes or to taste
- ¼ tsp ¼ tsp salt to taste
- 1⁄8 tsp 1⁄8 tsp ground black pepper to taste
- ¾ cup (4¾ oz.) 180 ml (140 g) plain Greek yogurt (4% fat)
- 2 tbsp 2 tbsp mayonnaise
- 1 tbsp 1 tbsp fresh lime juice
- ½ tsp ½ tsp garam masala seasoning
- 1 1 garlic clove pressed, or 0,25 tsp garlic powdergarlic cloves pressed, or 0,25 tsp garlic powder
- 1⁄8 tsp 1⁄8 tsp salt to taste
Instructions
- In a large bowl, combine the Greek yogurt, tomato paste, garlic, ginger, garam masala, salt, and olive oil. Add the chicken and toss until evenly coated. Set aside while preparing the remaining ingredients, or cover and refrigerate for 30 minutes to 8 hours for a more intense flavor.
- Make the tikka mayo sauce by whisking together the Greek yogurt, mayonnaise, lime juice, garam masala, pressed garlic (or garlic powder), and a pinch of salt until smooth. Refrigerate until ready to serve.
- Thinly slice the cucumber and combine with the cilantro and red pepper flakes in a bowl. Set aside until serving.
- Arrange the chicken pieces in a single layer in the air fryer basket, leaving space between them. Air fry at 400°F (200°C) for approximately 12–16 minutes, turning halfway through, until lightly charred in spots and cooked through. The internal temperature should reach 165°F (74°C). Cook in batches if necessary.
- Meanwhile, melt the butter or ghee in a large skillet over medium-high heat. Add the cauliflower rice and salt. Cook uncovered for 5–8 minutes, stirring occasionally, until tender but not mushy and any excess moisture has evaporated. Stir in the cilantro, if using.
- Just before serving, add the lime juice, salt, and pepper to the cucumber salad. Toss gently to combine.
- Divide the cauliflower rice among serving bowls. Add the chicken tikka bites and cucumber salad. Drizzle with the tikka mayo sauce or serve it on the side.
Recipe notes and tips
What is chicken tikka?
Chicken tikka is a popular Indian dish made with pieces of chicken marinated in yogurt and aromatic spices, traditionally cooked in a tandoor or over an open flame.
This low carb version uses an air fryer to create tender, flavorful chicken with lightly browned edges. It's served with cauliflower rice, a refreshing cucumber salad, and a creamy tikka-inspired yogurt sauce.
Do I need to marinate the chicken?
Not necessarily! The yogurt and spice mixture coats the chicken with plenty of flavor, even if you cook it shortly after mixing.
For a deeper flavor, cover and refrigerate the chicken for at least 30 minutes or up to 8 hours. This additional marinating time isn't included in the total recipe time.
How do I keep the chicken juicy?
Chicken thighs are naturally tender and contain a little more fat than chicken breasts, making them ideal for air frying.
Use thick Greek yogurt for the marinade and avoid adding extra liquid, as this can prevent the chicken from browning properly.
Arrange the chicken in a single layer with space between the pieces. Cook in batches if necessary to allow the hot air to circulate.
Can I use chicken breasts instead?
Absolutely! Boneless, skinless chicken breasts work well in this recipe and provide a leaner alternative.
Cut the chicken into evenly sized pieces and follow the same marinade instructions. Chicken breasts may cook slightly faster than thighs, so check early to avoid drying them out. The internal temperature should reach 165°F (74°C).
Can I make chicken tikka in the oven?
Yes! Preheat the oven to 425°F (220°C). Arrange the marinated chicken pieces on a parchment-lined baking sheet, leaving space between them.
Bake for approximately 18–24 minutes, turning halfway through, until lightly browned and cooked through. The internal temperature should reach 165°F (74°C).
For more color, broil for the final 1–2 minutes, watching carefully to prevent the yogurt marinade from burning.
What is garam masala?
Garam masala is an aromatic Indian spice blend that typically contains spices such as cumin, coriander, cardamom, cinnamon, cloves, and black pepper.
The exact combination varies between brands, but it adds a wonderful depth of flavor without necessarily making the dish spicy.
Can I make the dish spicier?
Yes! Add a little cayenne pepper or chili powder to the chicken marinade for extra heat.
You can also increase the red pepper flakes in the cucumber salad or add a pinch of chili to the tikka mayo sauce.
How do I keep cauliflower rice from getting watery?
Cook the cauliflower rice uncovered over medium-high heat to allow excess moisture to evaporate.
If using frozen cauliflower rice, there's no need to thaw it first. Add it directly to the hot skillet and cook until the liquid has evaporated and the cauliflower is tender but still has a little bite.
Can I prepare this ahead?
Absolutely! The chicken can be marinated up to 8 hours ahead and stored covered in the refrigerator.
The tikka mayo sauce can also be prepared a day in advance and kept refrigerated in an airtight container.
For the best texture, cook the chicken shortly before serving and dress the cucumber salad just before eating.
Storage and leftovers
Store leftover chicken, cauliflower rice, cucumber salad, and tikka mayo sauce separately in airtight containers in the refrigerator for up to 3 days.
Reheat the chicken gently in the air fryer or oven until heated through. Warm the cauliflower rice in a skillet over medium heat.
The cucumber salad is best enjoyed fresh, as it may release moisture during storage.
