As keto diets become more mainstream, fitness-focused food lovers are searching for low-carb versions of their favorite traditional meals. For South Asians, Chicken Karahi is a beloved comfort dish—but the classic recipe relies heavily on onions and tomatoes, which are relatively high in natural sugars and carbs.
Enter the Keto Chicken Karahi – No Onion, No Tomato, High-Protein Version: a low-carb, high-protein adaptation that delivers the same bold, smoky flavor without breaking ketosis. As a certified nutritionist specializing in low-carb South Asian recipes, I’ve worked with hundreds of clients to help them enjoy their cultural favorites without sacrificing their fitness goals.
Table of Contents
Why This Recipe Works for Keto & Fitness Goals
Unlike many traditional curries, this keto Chicken Karahi is crafted to be macro-friendly, metabolically efficient, and authentic in flavor—minus the carbs.
High Protein:
Each serving delivers 30–35g of protein from boneless chicken, supporting muscle repair, fat loss, and satiety.
Healthy Fats:
Ghee or olive oil provides the fat needed to sustain ketosis, while enhancing spice absorption and mouthfeel.
No Onions or Tomatoes:
This ensures minimal sugar and carb content—keeping the net carbs per serving under 5g.
Ideal for Meal Prep:
Easy to store, freeze, and portion for lunch or dinner.
Keto Chicken Karahi – No Onion, No Tomato, High-Protein Version
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Net Carbs per Serving: ~3.5g
Macros per Serving:
- Protein: 32g
- Fat: 20g
- Net Carbs: 3.5g
Cooking Method: Stovetop in cast iron or heavy-bottom pan
Ingredients & Substitutes
Main Ingredients:
- 600g boneless chicken thighs (or breast for leaner version)
- 1 tbsp ghee (or olive oil for dairy-free version)
- 2 tsp fresh garlic paste
- 1 tsp fresh ginger paste
- 2–3 green chilies, slit
- 1/4 cup fresh cream (or 3 tbsp full-fat Greek yogurt – unsweetened)
- 1/2 tsp black pepper
- 1 tsp red chili flakes
- 1/2 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp garam masala
- Salt to taste
Optional (for variety and fiber):
- 1/2 cup chopped bell peppers or spinach (adds volume without spiking carbs)
- Fresh coriander leaves and lemon wedge for garnish
Step-by-Step Cooking Instructions
- Heat the ghee in a cast iron pan on medium-high heat.
- Add ginger, garlic, and green chilies. Sauté for 1–2 minutes until fragrant.
- Add chicken pieces and sear for 4–5 minutes on each side until golden.
- Lower heat to medium, add spices (cumin, coriander, chili flakes, pepper, salt), and stir well to coat chicken evenly.
- Add cream (or Greek yogurt) and mix thoroughly to create a rich base.
- Cover and cook on low for 15–20 minutes until chicken is tender and masala thickens.
- Uncover and dry roast for 3–5 minutes, stirring continuously to intensify the flavor.
- Garnish with lemon juice, fresh coriander, and crushed red chili.
Nutritional Benefits & Keto Compliance
- Supports Ketosis: High fat and low carb content ensures insulin remains stable.
- Muscle Fuel: Ideal for post-workout recovery with clean protein and minimal glucose impact.
- Tomato-Free + Onion-Free: Traditional versions contain ~10–15g net carbs/serving due to onions/tomatoes. This version keeps it under 4g.
Meal Pairing & Portion Control Tips
Pair this dish with keto-friendly sides to round out a balanced macro meal:
- Cauliflower rice
- Almond flour roti
- Lettuce wraps or sautéed spinach
Portion Control:
- Serve ~150g chicken per meal for ~32g protein
- Limit to 1–2 tbsp cream/yogurt per serving
- Total meal should stay under 5g net carbs for keto compliance
Storage & Meal Prep Advice
- Fridge: Lasts 3–4 days in airtight containers
- Freezer: Store for up to 2 weeks. Freeze in single-serve containers
- Reheat: Use stovetop or microwave with a splash of water or cream to maintain texture
Common Mistakes to Avoid
- Using onion/ginger pastes with hidden carbs or preservatives
- Adding yogurt with added sugar or starch
- Using high-carb spice blends – always check labels or make your own
- Skipping the sear – essential for the karahi’s smoky, charred flavor
FAQs – Keto Chicken Karahi
Q: Can I eat Chicken Karahi on a keto diet?
A: Yes—when made without onions or tomatoes and using keto-approved fats like ghee or olive oil.
Q: How do you thicken karahi without tomatoes or onions?
A: Use fresh cream or full-fat Greek yogurt. Simmering uncovered also helps reduce excess moisture.
Q: What’s the best cut of chicken for keto karahi?
A: Chicken thighs are best due to higher fat content. Breast works if you’re prioritizing lean protein.
Q: Is cream or yogurt better for a keto-friendly base?
A: Both work. Cream is more keto-friendly (zero carbs), but full-fat Greek yogurt offers a slightly tangier flavor with minimal carbs.
Final Thoughts
Eating keto doesn’t mean giving up on flavor—especially if you love desi food. This Keto Chicken Karahi – No Onion, No Tomato, High-Protein Version is the perfect example of how to eat clean while enjoying the traditional spice and richness of Pakistani cuisine.
? Try this recipe today and tag your version with #KetoKarahi. Have your own spice blend or veggie twist? Share your adaptations in the comments below.
