Keto Chicken Tikka Kathi Roll

Keto Chicken Tikka Kathi Roll

This keto chicken tikka kathi roll is a recreation of the popular Indian street food that has a high carbohydrate content due to being wrapped in a roti bread made of flour. This is a delicious keto friendly version made with chicken tikka, mint chutney, keto paratha layered with fried beaten egg and sliced onions.

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Keto Chicken Tikka Kathi Rolls

Keto Chicken Tikka Kathi Roll Overview

Chicken Tikka

The chicken tikka are small cubes of marinated chicken. The marination should be at least 30 miutes, but the longer the better. Cook in the air fryer or oven. Instructions for both methods available. The traditional recipe is keto friendly.

Keto Roti

The traditional recipe uses a carbohydrate heavy roti or paratha. The roti used in this recipe is low carb. It is made mainly of a mozzarella cheese dough with almond flour. The roti is baked in the oven and as part of putting the keto chicken tikka kathi roll together, fried egg is added to stick on the surface of the roti. This gives some rich flavor from the egg in every bite.

Substitute with a low carb tortilla to make this quick. The Mission Soft Taco Carb Balance is an example. Using it is demoed in the video as an option. However it is important to note that these branded tortillas available at grocery stores may kick some people out of ketosis. One of our readers has commented on this. Even though it has low net carbs, there are some ingredients that may not sit well for all on the keto diet similar to some artificial sweeteners.

Mint Chutney

Spread the mint chutney throughout the roti. Adjust the green chilies for individual preference for spice levels. Mint leaves and cilantro ar the primary ingredients. Substitute with a store bought version as a shortcut. The Indian section in large retail grocery stores have this available. Indian grocery stores are also an option.

Keto Chicken Tikka Kathi Roll Instructions

Marination

In a bowl add 1 1/2 lbs of boneless chicken cubes, 1/2 tbsp dried crushed fenugreek leaves, 1/2 tbsp lemon juice, 1 tbsp yogurt,1/2 tsp turmeric, 1 tbsp chili powder, 1/2 tbsp tandoori masala, 1/2 tbsp ginger paste, 1/2 tbsp garlic paste, 1/2 tbsp olive oil and 1/2 tsp salt. Then mix well and refrigerate for at least 30 minutes.

Mint Chutney

Then in a blender bowl add 1 cup mint leaves, 1/2 cup cilantro, 1/2 inch ginger, 2 tbsp yogurt, 1/2 tbsp lemon juice, 5 green chilies, and 1 tsp salt. Blend until a liquidy paste is formed and set aside.

Air Fry/Bake Keto Chicken Tikka

Preheat oven to 375°F if going to use oven to bake chicken. Otherwise, fill chicken in a single layer in Air Fryer. Then Air Fry at 375°F for 18-20 minutes flipping halfway through. If baking in oven, bake at 375°F for 20-22 minutes, flipping halfway through. Then set aside.

Keto Roti

Preheat oven to 350°F. In a microwave safe bowl add 1 1/2 cups shredded low moisture mozzarella cheese, and 1 tbsp of butter. Then microwave for 45 seconds and mix well. Then put back in the microwave for another 45 seconds and mix well. Add 3/4 cup of almond flour and start to mix in. Then add an egg and mix well until well incorporated and smooth elastic dough is formed. Then divide the dough into 6 equal sized pieces. Each piece will be used to make a roti. Then take each piece between 2 parchment papers and flatten into a round roti with tortilla press, rolling pin or palm of hand. Then bake in the oven for 12 minutes at 350°F.

When done baking, let it cool for a few minutes. While waiting to cool, heat a frying pan on stove top on medium heat. Then beat 3 eggs. Then add 1 tsp of olive oil on the pan. Place 1/2 egg worth beaten egg on the frying pan. Then place roti on uncooked side of egg and it should stick to the roti. Cook all 6 rotis with egg and set aside

Finalizing Keto Chicken Tikka Kathi Rolls

Cut 1/2 onion into slices. Then place the roti with egg side up on a flat surface where 3/4 sits on top of foil paper to be used for rolling. Then spread about 1 tbsp mint chutney on egg side of roti. Next, add about 4 oz of chicken. Then add some sliced onions and squeeze some lemon/lime juice. Then sprinkle some chaat masala (optional). Fold into roll with assistance of foil paper to hold it together.

keto chicken tikka kathi roll

Keto Chicken Tikka Kathi Roll

A keto chicken tikka kathi roll recipe swapping out the high carb roti with a low carb version for this popular Indian street food.
5 from 5 votes
Prep Time: 20 minutes
Cook Time: 20 minutes
Marination: 30 minutes
Total Time: 1 hour 10 minutes
Course: Appetizer, Main Course
Cuisine: Indian
Keyword: chicken tikka, keto, keto chicken tikka kathi roll, keto kathi roll, keto kati rolls, keto recipes, low carb, low carb chicken tikka kathi roll, low carb kathi roll, low carb kati rolls, low carb recipes
Servings: 6
Calories: 431.9kcal
Net Carbs: 7.2g

Ingredients

Marination

Mint Chutney

  • 1 cup mint leaves
  • 1/2 cup cilantro
  • 2 cloves garlic
  • 1/2 inch ginger
  • 2 tbsp yogurt
  • 1/2 tbsp lemon juice
  • 5 green chilies - adjust to preferred spice tolerance levels
  • 1 tsp salt - adjust to taste

Keto Egg Roti

  • 1 1/2 cup mozzarella cheese - shredded
  • 3/4 cup almond flour
  • 1 tbsp butter - unsalted
  • 1 egg
  • 6 tsp olive oil
  • 3 eggs

Finalizing Keto Chicken Tikka Kathi Roll

Instructions

Marination

  • In a bowl add 1 1/2 lbs of boneless chicken cubes, 1/2 tbsp dried crushed fenugreek leaves, 1/2 tbsp lemon juice, 1 tbsp yogurt,1/2 tsp turmeric, 1 tbsp chili powder, 1 tbsp tandoori masala, 1/2 tbsp ginger paste, 1/2 tbsp garlic paste, 1/2 tbsp olive oil and 1/2 tsp salt.
    chicken tikka marinade ingredients
  • Then mix well and refrigerate for at least 30 minutes.
    chicken tikka marinade

Mint Chutney

  • Then in a blender bowl add 1 cup mint leaves, 1/2 cup cilantro, 1/2 inch ginger, 2 tbsp yogurt, 1/2 tbsp lemon juice, 5 green chilies, and 1 tsp salt.
    mint chutney ingredients
  • Mix in a blender until a liquidy paste is formed and set aside.
    mint chutney

Air Fry/Bake Keto Chicken Tikka

  • Preheat oven to 375°F if going to use oven to bake chicken.
  • Otherwise, fill chicken in a single layer in Air Fryer.
  • Then Air Fry at 375°F for 18-20 minutes flipping halfway through. If baking in oven, bake at 375°F for 20-22 minutes, flipping halfway through.
  • Then set aside.
    chicken tikka done

Keto Roti

  • Preheat oven to 350°F
  • In a microwave safe bowl add 1 1/2 cups shredded low moisture mozzarella cheese, and 1 tbsp of butter. Then microwave for 45 seconds and mix well.
    Fathead mozzarella butter
  • Then put back in the microwave for another 45 seconds and mix well.
    Mix midway
  • Add 3/4 cup of almond flour and start to mix in. Then add an egg and mix well until well incorporated and smooth elastic dough is formed.
    almond flour and egg
  • Then divide the dough into 6 equal sized pieces. Each piece will be used to make a roti.
    Kathi roll divide dough
  • Then take each piece between 2 parchment papers and flatten into a round roti with tortilla press, rolling pin or palm of hand.
    kathi roll flatten dough
  • Then bake in the oven for 12 minutes at 350°F.
    Baked Rotis
  • When done baking, let it cool for a few minutes. While waiting to cool, heat a frying pan on stove top on medium heat.
  • Then beat 3 eggs.
  • Then add 1 tsp of olive oil on the pan.
  • Place some 1/2 egg worth beaten egg on the frying pan.
    Fried egg
  • Then place roti on uncooked side of egg and it should stick to the roti.
    Roti fried egg
  • Cook all 6 rotis with egg and set aside

Finalizing Keto Chicken Tikka Kathi Rolls

  • Cut 1/2 onion into slices.
    Sliced Onions
  • Then place the roti with egg side up on a flat surface where 3/4 sits on top of foil paper to be used for rolling.
  • Then spread about 1 tbsp mint chutney on egg side of roti.
    Chutney on roti
  • Next, add about 4 oz of chicken. Then add some sliced onions and squeeze some lemon/lime juice. Then sprinkle some chaat masala (optional).
    Keto chicken tikka kathi roll filling
  • Fold into roll with assistance of foil paper to hold it together.
    keto chicken tikka kathi rolling

Notes

  • I use Shan Tandoori masala powder.  You can use any brand of tandoori masala.  These are available at any Indian grocery store.  If you do not have it available substitute with 1/2 tsp cinnamon powder, 1/2 tsp paprika, 1/2 tsp black pepper powder, 1/2 tsp coriander powder, 1/2 tsp garam masala and 1/2 tsp monk fruit sweetener.
  • Keep an eye while baking the roti.  It does well baking at 350°F for about 12 minutes.  It should be taken out of the oven when it starts to darken into golden color.  If it overcooks, the roti starts becoming crispy and difficult to work with. See image in instructions or section or video for how it should appear to take out of oven.

Nutrition

Serving: 1 – kathi roll | Calories: 431.9kcal | Carbohydrates: 11.3g | Protein: 24.3g | Fat: 32.6g | Saturated Fat: 9.7g | Polyunsaturated Fat: 0.1g | Trans Fat: 0.1g | Cholesterol: 178.5mg | Sodium: 1317.7mg | Potassium: 279mg | Fiber: 4.1g | Sugar: 3.2g | Vitamin A: 1287IU | Vitamin C: 10.5mg | Calcium: 242.5mg | Iron: 2.5mg | Net Carbs: 7.2g
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4 thoughts on “Keto Chicken Tikka Kathi Roll”

  • this looks amazing and I’m definitely going to try it period however I did want to let you know that those mission low carb tortillas are not what they seem. I have a blood ketone meter and eating just one tortilla takes me from 1.5 ketones to 3 which is completely out of ketosis. If you look the second ingredient in them is wheat starch which they are listing as dietary fiber but is absolutely not dietary fiber. It’s 100% starch that turns into glucose in your system.

    • Thanks for your feedback on that. I hear the Mission is hit or miss for some people. I think it is great that you highlighted it here and I will update the post to make sure people are aware. Hope you enjoy it when you try it and let us know how it comes out for you!

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