Disclaimer: This audit is for informational purposes only and is not medical advice. Always consult a healthcare provider before making dietary changes. Read our full methodology.
Butter Chicken
This classic Indian comfort food combines probiotic yogurt marinade, anti-inflammatory spices, and gut-nourishing ghee. At just 10g carbs per serving with 40g protein, it's a macro dream that also supports digestive health.
Butter Chicken
🧈 Why "Butter" Is Actually Good Here
Don't let the name scare you—butter chicken's traditional fats are gut health heroes:
Ghee Power
Rich in butyric acid—the short-chain fatty acid that directly nourishes colon cells
Yogurt Marinade
Live cultures tenderize meat while introducing beneficial bacteria
Golden Spices
Turmeric, ginger, and garam masala have documented anti-inflammatory effects
Quick Facts
4-Pillar Score Breakdown
🌱 Prebiotic Density
72/100Weight: 35% — Moderate prebiotic content from garlic and ginger.
Prebiotic Sources:
- Garlic (2 cloves): Contains inulin and FOS that feed beneficial gut bacteria. Cooking reduces but doesn't eliminate prebiotic content.
- Ginger (1 tbsp): Supports gut motility and has indirect prebiotic effects through its impact on the gut environment.
💡 Enhancement Tip:
Add more garlic to the marinade (up to 4 cloves) and serve with a side of sautéed onions to boost prebiotic content significantly.
🦠 Probiotic/Ferment Factor
78/100Weight: 15% — Good probiotic content from yogurt marinade.
Fermented Highlights:
- Full-Fat Yogurt (½ cup): The traditional yogurt marinade provides Lactobacillus and Streptococcus strains. The overnight marination allows these cultures to begin pre-digesting the protein.
- Lactic Acid Benefits: Even after cooking, the lactic acid and fermentation byproducts remain, supporting digestive processes.
📝 Maximizing Benefits:
For maximum probiotic benefit, add a small dollop of fresh yogurt as a garnish when serving. This provides live cultures that haven't been heat-treated.
🔥 Anti-Inflammatory Index
88/100Weight: 30% — Excellent anti-inflammatory spice profile.
Anti-Inflammatory Superstars:
- Turmeric (1 tsp): Contains curcumin, one of the most studied anti-inflammatory compounds. Fat-soluble, so the ghee/butter enhances absorption significantly.
- Ginger (1 tbsp): Gingerol has been shown to reduce inflammation markers comparable to some medications.
- Ghee/Butter (2 tbsp): Rich in butyric acid, a short-chain fatty acid that directly nourishes colon cells and has documented anti-inflammatory effects in the gut.
- Garam Masala (2 tsp): Typically includes cardamom, cinnamon, cloves—all with anti-inflammatory properties.
⚠️ Oil Consideration:
The recipe offers vegetable oil as an alternative to ghee. For optimal gut health, always choose ghee or butter over vegetable oil, which is high in inflammatory omega-6 fatty acids.
📊 Glycemic Stability
75/100Weight: 20% — Excellent low-carb profile with one consideration.
Glycemic Highlights:
- Only 10g Carbs: One of the lowest-carb curries you can make. Most carbs come from the tomato passata.
- 40g Protein: Exceptional protein content strongly buffers any glucose response.
- 23g Fat: Fat from cream and ghee further moderates blood sugar impact.
⚠️ Sugar Note:
The recipe includes 1 tbsp sugar to balance acidity. While minimal (divided among 4 servings), you can reduce or omit this if you're strict about sugar intake. The dish will be slightly more tart but still delicious.
The Science: Butyrate and Colon Health
Why Butter/Ghee Matters for Your Gut
The word "butyrate" actually comes from "butter" (Latin: butyrum). This short-chain fatty acid is crucial for gut health:
- Primary Colonocyte Fuel: Cells lining your colon use butyrate as their main energy source—70% of their energy comes from it.
- Gut Barrier Integrity: Butyrate helps maintain tight junctions between intestinal cells, preventing "leaky gut."
- Anti-Cancer Properties: Research shows butyrate can inhibit the growth of colon cancer cells.
- Inflammation Reduction: Butyrate modulates immune responses in the gut, reducing inflammatory markers.
The Yogurt-Turmeric Synergy
Traditional Indian cooking wisdom combined yogurt with turmeric for good reason:
- Fat Enhances Curcumin: Curcumin is fat-soluble. The fat in yogurt, cream, and ghee dramatically increases absorption.
- Fermentation Pre-Digests: Yogurt's lactic acid begins breaking down proteins before cooking, making them easier to digest.
- Heat Stability: While live cultures die during cooking, the beneficial fermentation byproducts remain.
Ingredient Analysis
| Ingredient | Gut Health Role | Impact |
|---|---|---|
| Ghee/Butter | Butyric acid, fat-soluble vitamin carrier | +++ |
| Turmeric | Curcumin, anti-inflammatory, gut barrier support | +++ |
| Yogurt | Live cultures, lactic acid, protein pre-digestion | ++ |
| Ginger | Gingerol, prokinetic, anti-inflammatory | ++ |
| Garlic | Prebiotic FOS, allicin | ++ |
| Heavy Cream | Fat for spice absorption | + |
| Tomato Passata | Lycopene, fiber | + |
| Sugar (1 tbsp) | Minimal impact when divided | ○ |
🏆 Final Verdict
Butter Chicken deserves its place as a comfort food classic. The combination of probiotic yogurt, anti-inflammatory turmeric and ginger, and gut-nourishing ghee creates a dish that actively supports digestive wellness. With only 10g carbs and 40g protein per serving, it's also macro-friendly.
✅ Why It Scores Well:
- • Butyrate-rich ghee
- • Probiotic yogurt marinade
- • Anti-inflammatory turmeric + ginger
- • Very low carbohydrate
- • 40g high-quality protein
💡 Maximize Benefits:
- • Always use ghee, not vegetable oil
- • Add more garlic (4 cloves)
- • Reduce or skip the sugar
- • Garnish with fresh yogurt
- • Serve with cauliflower rice, not white rice
❌ High-FODMAP Warning
Not suitable for IBS sufferers: Contains garlic (fructans) and regular yogurt (lactose), both high-FODMAP ingredients. For a low-FODMAP version, use garlic-infused oil instead of fresh garlic and lactose-free yogurt.