Keto chicken Garam masala

Meet your new favorite spice blend! Garam masala makes every meal sing with earthy, punchy flavors. Throw in silky cream, sweet bell peppers and chicken, and you’ll want to make this keto dish over, and over, again. And then over again!
Meet your new favorite spice blend! Garam masala makes every meal sing with earthy, punchy flavors. Throw in silky cream, sweet bell peppers and chicken, and you’ll want to make this keto dish over, and over, again. And then over again!

Ingredients

4 servingservings
USMetric
  • 1½ lbs 650 g chicken breastchicken breasts
  • 3 tablespoons 3 tablespoons butter
  • salt
  • 1 1 red bell pepper, finely dicedred bell peppers, finely diced
  • 1¼ cups 300 ml heavy whipping cream or crème fraiche
  • 1 tablespoon 1 tablespoon fresh parsley, finely chopped
Garam masala
  • 1 teaspoon 1 teaspoon ground cumin
  • 1 - 2 teaspoons 1 - 2 teaspoons coriander seed, ground
  • 1 teaspoon 1 teaspoon ground cardamom (green)
  • 1 teaspoon 1 teaspoon turmeric, ground
  • 1 teaspoon 1 teaspoon ground ginger
  • 1 teaspoon 1 teaspoon paprika powder
  • 1 teaspoon 1 teaspoon chili powder
  • 1 pinch 1 pinch ground nutmeg

Note

You can buy ready-made Garam Masala in the grocery store (about 2 1⁄2 tablespoons). Just make sure that the spice mix is sugar and additive free.

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  2. Mix the spices for Garam masala.
  3. Cut the chicken breasts lengthwise and sauté until the meat has turned a nice color.
  4. Add half the garam masala mix and stir thoroughly.
  5. Salt, and place the chicken, including the juices, in a baking dish.
  6. Mix sour cream/heavy whipping cream and bell pepper with the rest of the garam masala mix.
  7. Spread the mix over the chicken. Bake in oven for about 20 minutes.
  8. Garnish with parsley and serve.

Tip!

Go dairy-free! Coconut cream or milk are perfect substitutes for the heavy cream. While you’re at it, swap out the butter for ghee or coconut oil.

Suggested side dishes

58 Comments

  1. Sharon
    Looks fab! I'm going to make this. I have the ready made garam masala powder so how much should I use? Tk you!
    Reply: #44
  2. UK
    Came to ask the same question Sharon :)
  3. K
    Adding up the measurements, the garam masala mix = 6.5 to 8 teaspoons (so that is 2.2 - 2.7 Tablespoons). Call it 2.5 Tbsp
  4. Mihir
    is the chicken fully cooked from the saute? or are you just browning it and then it finishes cooking in the oven?
  5. Renee
    I would think just browning it, as a regular chicken breast only takes 30 minutes to cook in the oven.
  6. Adam
    Planning on making this tonight for 4, how much Sauce was actually left from the 300ml cream? Would it be better to maybe add some form of stock to make it go further?
    I can't imagine there would be much sauce if you purely just use cream
  7. Paul
    Works better with fresh coriander than parsley and a fresh chopped tomato.
  8. Jaswinder
    i am vegetarian so i would like to replace chicken. Please suggest with what i can replace chicken. i love east indian recipes.
    Thanks
    Replies: #14, #32
  9. Cathy
    How is it possible to say it's moderate low carb (rather than strict) with only 1 gr. carb per serving?
    Reply: #10
  10. Peter Biörck Team Diet Doctor
    Hi Cathy!

    First there is no scientific definition of liberal/moderate/strict LCHF but I agree with you that 1 g carb per serving is definitely low. But this chicken dish is relative high in protein and moderate high in fat...so that's why it's called moderate LCHF.

  11. Cathy
    Thanks, Peter. I find it is rather difficult to even consider the protein and fat components when most of us are mostly interested in the carb count. LOL!
  12. Suze
    I agree Cathy. We are encourage to look at low carbs but then this one makes it confusing. If we are working on less than 20g carbs a day then how much fat and protein do we need. Otherwise the guides are useless. Peter can you answer to help especially for a Type 1 diabetic.
    Reply: #13
  13. Peter Biörck Team Diet Doctor
    Hi Suze!

    I think that the amount of protein will normally not be a problem so most people don't have to think about that at all. (You can stop reading here :)

    But if you eat a lot of "white" meat like chicken and vegetables and not so much fat added then you might end up eating LowCarb HighProtein Moderate Fat. That can give unwanted insulin responses and make weight-loss harder. And if you don't train a lot it's probably not a good idea to eat to much protein

    But as a type 1 diabetic you will not get any insulin response so I'm not sure what the effect will be. If you are a member and is worried about this then you could ask one of our experts for further advice.
    http://www.dietdoctor.com/member/ask-the-experts

  14. Sarah
    For a meatless version, you might replace the chicken with half-inch thick slices of extra firm tofu pressed an hour or so under a weight to get out more moisture, patted dry with a paper towel or cloth napkin, then lightly sauteed or even deep fried until lightly browned.

    Or Season cooked chickpeas with the same spice mixture.

    If carbs aren't a problem, try chunks of potato or Turnip.

  15. Renee
    I made this tonight with the garlic naan and cauliflower rice. I used half whipping cream and half sour cream, and I thought it came out "okay" but, it needs some tweaking. Baking it separated the sauce. I'm going to try saute it on the stove next time with more spices. Maybe my Garam masala was old, but it tasted bland and needed more salt. It did not come out golden like the picture.
  16. carol
    Just made this with chicken thighs that I had, used half sour cream and half double cream, agree it could have done with some more fluid added. I put some chopped spinach in mine as I have a lot in the garden, It was lovely, oh I also made my own garum masala mix as per the receipe.
  17. julie kenney
    I made this last night and it was delicious! Very flavourful. I made a few few tweaks as I didn't have certain ingredients- I used thighs and drumsticks with the skin on. I added garlic, fresh coriander instead of parsley and baby tomatoes which gave a nice tang to the dish. I also used half coconut cream and half cream. I can highly recommend!
  18. Patti
    This is a very tasty recipe that reminds me of a Mediterranean restaurant that we ate at regularly. It has become one of our weekly dinner dishes. Thank you for this wonderful recipe!
  19. Chrissy
    Vegetarian use Paneer cheese! Perfect for LCHF. It's a hard Indian cheese.
  20. carol
    Just made this again with cream and coconut cream, it was delicious and lots of juice. I made the naan breads and they now come out ok, did some in the oven with cheese on top, just dipped some in the chicken juices and it was gorgeous.
  21. Ruth
    How to print these recipes.
    Reply: #22
  22. Peter Biörck Team Diet Doctor
    Hi Ruth!

    Keep mouse pointer over "Instructions" and then right click, choose print.

    How to print these recipes.

  23. Jenni
    Hi Peter, I am hoping you can help me. I have left the message on other message boards on this site as well. I am really battling – I absolutely love this diet. I have been very active on this site for more than a month. I have only lost 1.5kg in the past month and nothing at all (in fact I gained 500gm) in the past 4 days. My Ketone reading on the keto sticks is between 50 and 150 all the time. I have listened to the video on the 5 common mistakes. I am not making any of those mistakes. I am eating breakfast (bacon and egg) only about 2 days a week. I am eating the lunch and supper according to the two week challenge. Some suggestions on this site are that if you battle to lose you should try to eat below 70gm protein per day and if you eat too much protein you fall out of ketosis, this is not the case for me as mentioned above my keto reading is constantly between 50 and 150, I check every 2nd or 3rd day. Despite the fact that my keto reading indicates that my body is using fat for fuel, I have tried to reduce my protein intake but I do find it very difficult to stay under 120gm of protein per day, but the two week challenge is NOT below 70gm of protein per day anyway. For example on day 5, week 1 you are eating bacon, chicken and mince, the chicken and mince alone are 425gm protein per person for the day. Please help me to understand why I am not losing weight. I am 56, 5’2” and weigh 75kg.
    Reply: #24
  24. Peter Biörck Team Diet Doctor
    Hi Jenni!

    Yes, not everybody loses weight only by following the diet. Have you read our 18 best weight-loss tips?

    http://www.dietdoctor.com/how-to-lose-weight

    A good tip could be to introduce intermittent fasting ( see #14 if you follow the link above).

    I'm not sure if you calculate the protein intake correctly (100 gram meat is not 100 gram protein)? But it doesn't matter if you follow "the two week challenge" then it should be OK. I do not think that's a problem.

    Good Luck! :)

    Reply: #30
  25. Jenni
    Hi Peter
    Thanks for your reply. I have read and applied the 18 weight loss tips. And I am doing intermittent fasting. My ketose reading is still very purple and my weight is not dropping ?
    Reply: #26
  26. Peter Biörck Team Diet Doctor
    Hi Jenni!

    I hope you don't do #18. :)

    I would recommend to be persistent, give it a couple of month, sometimes that helps.

    You could also test doing longer fasting periods, like two days with only water, then eat normal for five days and so on.

    If there is no change in your weight within 3-4 month from now then you might should consider another diet, if your number one priority is weight-loss.

    Reply: #29
  27. Hania
    How is that a moderate carb dish with 1g/serving?
  28. carol
    We have just had a family party and this dish was the favourite.
  29. Jenni
    Hi Peter
    Thanks for the reply. I will not go to #18 :)
    While I am very determined to lose weight, I have no intension of giving up on LCHF – I really do love this diet(way of life) and I have tried many other diets with no results. I really do not understand why my body is so very stubborn, but I will just relax and continue to eat LCHF and stay a member of DIET DOCTOR – everything I learn here just makes sense! I love your recipes, video and courses. I will try the longer fasting period as you have suggested, I will let you know if anything changes and I suddenly start losing weight. Perhaps that can help others that have the same battle.
  30. Jenni
    Hi again Peter,

    Please tell me how to calculate protein - how much meat, fish, chicken etc can I eat to be within the 70-80gm protein I am supposed to be consuming? I have tried to google this and cannot find an answer. I must admit that I am technologically challenged. :)

  31. gbl
    Jenni

    I think this site will help you, in lieu of an answer from any of the site administrators:

    http://nutritiondata.self.com/

  32. Eunice
    HI JASWINDER, I think substituting, very small whole zucchini, yellow summer squash, and or slices of egg plant would be fine, but depending on the sizes of the chunks or whole items, you would have to really reduce the baking time. hope it works for you Eunice
  33. gbl
    Thanks for this section. I've made a variation of the chicken curry/garam masala five times now. I start with a bought rotisserie chicken and add whatever greens I have including all green onions. I'm now going to do it with a tin of Mackerel: oily highly nutritious fish not here fresh. I will drain the Mackerel, and broil it until golden brown, then add to the simmering sauce.
  34. Nura
    I added some zucchini and pepperoni.. Very tasty
  35. Melissa
    Is there a difference between whipping cream in Canada and wherever this recipe originated? I'm enjoy the flavours but I do find the few recipes on DDr I have tried with whipping cream-based sauces come out as chicken in liquid (water consistency), which perhaps is the intention?
    Reply: #36
  36. Kristin Berglund Team Diet Doctor

    Is there a difference between whipping cream in Canada and wherever this recipe originated? I'm enjoy the flavours but I do find the few recipes on DDr I have tried with whipping cream-based sauces come out as chicken in liquid (water consistency), which perhaps is the intention?

    Hi Melissa!
    Try to find heavy whipping cream with as close to 40% fat as possible, that is what we use in our recipes. Good luck!

  37. 1 comment removed
  38. BinkyBot
    Sauce was bubbling, but came out gummy and slimy. Is that how others' turned out or maybe because I used a toaster/convection oven? I cooked an extra 10 min in hopes it would cook out the sliminess, but no go. It was edible, but not visually pleasing. I used 1/4 cup coconut cream, 1 cup heavy whipping cream, half tomato chopped, and 2.5 TB of prepared garam masala (from Sprouts). Taste was off, spice seemed raw and not cooked out and needed salt for sure (~1/8 tsp). Mine came out brown, not yellow like the picture, but I will try again and use the individual spices per the recipe to see if that helps.
  39. Adam
    I just made this with half sour cream, and half coconut cream, also halved the chilli powder as I have two kids who aren't great with spicy food. The dish was a winner, we didn't find it bland at all, made sure to cook the chicken with the spices a little longer on low heat to get it all mixed together.
  40. Mame
    I noticed that if you change number of servings in the drop down the total amount of garam masala it does not change in the note, at least that is happening for me. or is it 2.5 T for any number of servings?

    Also my garam masala mix is brown in color so that results in a brown [very yummy] dish. It looks like the one in the picture had higher concentrations of tumeric...which is also yummy. :)

  41. Carole
    My favorite recipe so far. I used an equal mix of sour cream and heavy cream, also added some sliced mushrooms. I didn't have an actual garam masala mix or all the necessary spices to make my own, but I did have curry powder so I used that...about 3-4 TB of it because I love curry and it really does take rather a lot to get the flavor....most recipes don't ask for enough it it!
  42. Amanda
    I absolutely love this recipe as does everyone I have made it for. I use fresh grated ginger and the seeds out of cardamom pods, bashed in a pestle and mortar! I also use all dairy cream rather than coconut cream. My favourite recipe by far.
  43. Amanda
    Why do you use chicken breasts in a keto recipe? :(
  44. Wendy Lacska
    This recipe has errors that need correcting. The first error is the amount of chicken to use, although most cooks could figure on using two breasts. (The recipe calls for 23 oz. of chicken.) The second error is in omitting how much garam masala to use if you buy it ready-made. It looks like you should use 2 1/2 tablespoons which, if used, ruins the dish. It should say something like 2 teaspoons of garam masala. Lastly, this recipe would benefit greatly flavor-wise from the addition of more ingredients like tomatoes, green onions and garlic salt.
  45. Pauline
    I used 2 1/2 tablespoons of ready made Garam Marsala - I used sour cream and added white onions - this dish was amazing 😀
  46. Konnie
    I added onions and threw it all over cauliflower rice. Delicious!
  47. Joy
    DELICIOUS!!! Even my husband thoroughly enjoyed it!!! Followed some of the tips from the comments (curry powder, mushrooms, cardomon pods, chilli powder) and served it with "cauliflower naan" (recipe for cauliflower pizza base) and it was just perfect!
  48. Naomi
    Oh, my goodness! I figured this would be good, based on the comments, but I didn't count on it being THAT good! THE SAUCE!!! I used coconut milk, cooked it in my old electric skillet at 350, then 300. It was cooking out thru the lid at 400! Then I added some broccoli during the last few minutes, and a few chopped fresh tomatoes at the very end. I wanted to get this sauce all over everything! I didn't even have any rice or anything. This stuff is seriously out of this world good! Yep, made my own garam masala, and this blend is a good one.
  49. Naomi
    Oh, and I used thighs too! Worked out great!
  50. Karen
    For lacto-ovo vegetarians, hard boiled eggs would be a good choice. Just adjust cooking time since they are already cooked. Or make the sauce and add eggs (sliced in half vertically ) to hot sauce.
  51. Jennifer Burke
    I didn't see the measurements for sour cream in the recipe but it says to add it in the instructions. How much should I use? I followed another similar recipe and did 5 1/2 tablespoons!
  52. Jamie
    How do I find the nutrition facts?
    I really want to try this recipe, but I NEED to know the calorie count, carbs, fats and protein.
    Reply: #53
  53. Peter Biörck Team Diet Doctor
    Hi Jamie!

    We don't want to promote to much "counting" that's why we only have the carbs in gram.

    But If you feel that this is important to you then use the formula below to calculate, a bit complicated though. ;-)

    (%PROTEIN / %CARB) * gram_CARB = gram_PROTEIN

    (%FAT / %CARB) * 4/9 * gram_CARB = gram_FAT

    gram_CARB * 4 + gram_PROTEIN*4 + gram_FAT*9 = CALORIES

    How do I find the nutrition facts?
    I really want to try this recipe, but I NEED to know the calorie count, carbs, fats and protein.

  54. Wayne
    Is the chili powder in the recipe ground chili or chili powder that contains spices such as garlic and oregano, usually used for making chili and Mexican food?
  55. Danny Lee
    LOL. I'm on day three of a water fast, so you'd think looking at all of these amazing recipes would be hell, but I'm actually thoroughly enjoying looking at some awesome future meals! THANKS!!!
  56. Margaret
    Any chance you might compile all these recipes into an affordable/discounted Diet Doctor Recipe Book for members?
  57. Allison
    I made this recipe with several changes. I added green onion, tomato, and a bit of chicken broth. Instead of baking, I simmered it on the stove for a good 1/2 hour. It turned out soooooo good!
  58. Redsnapperuk
    Made this tonight - Day 1 of our Keto journey (me and hubby) and the family loved it! Looking forward to cooking up more amazing meals from this awesome website! Thank you x
  59. Paula
    Had this tonight loved it!! I had it with prawns and my daughter had it with chicken, added spinach to get that bit of extra veg in and added more spice and was absolutely gorgeous! I used single cream and cut the chicken into small pieces and fried it in a wok first with the pepper then I added the cream and let it thicken, then poured it all into a dish with the spinach and let just keep warm in the oven and make sure the chicken was cooked through, I added fresh prawns aswell

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