Butter Chicken with Cauliflower Rice

Why This Works for Intermittent Fasting

Butter chicken built on chicken thighs, ghee, and full-fat cream gives you high-quality protein and satiating fat in one warming bowl — everything your eating window needs to carry you through a 16–22 hour fast. Served over cauliflower rice instead of basmati, this version keeps blood sugar stable and insulin low after the meal, which is exactly the metabolic state you want to sustain a long, comfortable fast the following day.

Ingredients

For the butter chicken:

• 800g (1.75 lbs) boneless, skinless chicken thighs, cut into large chunks
• 3 tbsp ghee or butter, divided
• 1 medium onion, finely diced
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tsp garam masala
• 1.5 tsp ground cumin
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 0.5 tsp chilli powder (adjust to taste)
• 400g (14 oz) canned crushed tomatoes (no added sugar — check the label)
• 150ml (⅔ cup) heavy cream or full-fat coconut cream
• Sea salt and black pepper to taste
• Fresh coriander to garnish

For the cauliflower rice:

• 1 large head cauliflower (approx. 900g / 2 lbs)
• 2 tbsp butter or ghee
• 0.5 tsp garlic powder
• Sea salt to taste

Instructions

1. Prep the cauliflower rice first: Remove cauliflower leaves and cut into florets. Pulse in a food processor until it resembles coarse rice — about 8–10 short pulses. Do not over-blend or it becomes watery. Set aside.

2. Sear the chicken: Heat 1 tbsp ghee in a large, heavy pan over high heat. Season the chicken chunks with salt and black pepper. Sear in two batches for 3–4 minutes per side until golden-brown. Remove from the pan and set aside. Don't skip this step — the sear builds the deep flavour base.

3. Build the sauce: Reduce heat to medium. Add the remaining 2 tbsp ghee to the same pan. Fry the onion for 5–6 minutes until soft and translucent. Add the garlic and ginger; cook for 1–2 minutes until fragrant.

4. Toast the spices: Add all the dry spices (garam masala, cumin, turmeric, paprika, chilli). Stir constantly for 60–90 seconds. The spices should become very fragrant and coat the onions. This blooming step is what distinguishes a deep, complex sauce from a flat one.

5. Add tomatoes and simmer: Pour in the crushed tomatoes and stir well to combine. Return the seared chicken to the pan. Simmer uncovered on medium-low for 15–18 minutes until the sauce thickens and the chicken is fully cooked through. The sauce should reduce and deepen in colour.

6. Add the cream: Reduce heat to low. Stir in the heavy cream or coconut cream. Season with salt and pepper. Simmer gently for 3–4 minutes more, stirring occasionally. Do not allow the sauce to boil after adding cream.

7. Cook the cauliflower rice: In a separate wide pan, melt 2 tbsp butter over medium heat. Add the cauliflower rice. Season with garlic powder and salt. Toss and cook for 5–7 minutes, stirring occasionally, until just tender and any moisture has evaporated. You want the cauliflower to stay separate and fluffy — not soft and wet.

8. Serve: Spoon cauliflower rice into bowls, top with butter chicken, and finish with fresh coriander leaves.

Nutrition Per Serving

Fasting Compatibility

Ideal for 16:8, 18:6, and OMAD practitioners. The combination of 38g protein and 26g fat per serving provides sustained satiety for 18–22 hours after eating. For OMAD, serve alongside a simple green salad dressed with olive oil and lemon to increase meal volume without adding net carbohydrates. Coconut cream can be substituted for heavy cream to make this fully dairy-free.

Related Recipes

• Moroccan chicken with preserved lemon and olives
• Stuffed bell peppers with ground turkey and cauliflower rice
• Ground beef bowl with cauliflower rice and herbs

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.