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If you love a rich indian curry like me, this healthy low calorie chicken tikka masala the recipe to try.
It’s rich, creamy, and comforting and packed with bold amazing flavour. Plus it’s meal prep friendly with a good 50g of protein per serving.
You get tender, spiced chicken, a creamy tomato sauce, and fluffy garlic butter rice all in one balanced dish.
Ingredients you’ll need
Chicken Marinade:
- 600g diced chicken breast (raw)
- 120g low fat Greek yoghurt
- 1 tsp salt & pepper
- 1 tsp turmeric
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 tsp garam masala
- 1.5 tbsp Kashmiri chilli powder (or 1/2 tbsp regular chilli powder)
- Juice of 1/2 lemon
Garlic Butter Rice:
- 10g light butter
- 1/2 onion, diced
- 4 garlic cloves, diced
- 2 tsp turmeric
- 250g uncooked basmati rice (washed)
- 400ml chicken broth
- Salt to taste
- Fresh parsley
Tikka Masala Sauce:
- 1/2 onion, diced
- 2 garlic cloves, diced
- 450g tomato passata
- Same seasonings as marinade
- 85g light cream cheese
- Optional: light thickened cream and parsley for topping
How to make this healthy chicken tikka masala
Start by marinating your chicken. In a bowl, combine the diced chicken breast with low fat Greek yoghurt, lemon juice, and all the spices. Mix everything well so the chicken is fully coated. Let it sit while you prep the rest.
Next, make the garlic butter rice. In a pot over medium heat, melt the light butter. Add the diced onion and garlic and cook until fragrant.
Stir in the turmeric and washed basmati rice. Pour in the chicken broth, season lightly with salt, and mix. Cover and let it cook on low heat for about 15 minutes.
While the rice cooks, cook your marinated chicken in a pan over medium heat for about 10 minutes, until fully cooked. Set it aside.
In the same pan, sauté onion and garlic, then add the tomato passata and all the spices again. Stir well, then add the light cream cheese.
Let it melt into the sauce until smooth and creamy. Add the cooked chicken back in and mix everything together.
Fluff the rice with parsley, then serve with the tikka masala on top.
Quick timing + how I like to serve it
This healthy chicken tikka masala comes together in about 30 to 35 minutes, which makes it perfect for busy weekdays or meal prep sessions.
I like serving it with a generous portion of the garlic butter rice, but you can also pair it with naan, a side salad, or even cauliflower rice if you want to keep it lower carb. It’s super versatile and still tastes amazing.
Why this recipe just works
- High protein and filling with 50g protein per serving
- Lower calorie than traditional tikka masala
- Perfect for meal prep and reheats beautifully
- Made with simple, affordable ingredients
- Full of bold, comforting flavor
- Family friendly and easy to customize
Tips, swaps, and easy variations
If you want even more flavor, let the chicken marinate for at least 30 minutes or overnight. It really makes a difference.
You can swap chicken breast for chicken thighs if you prefer something juicier, though the calories will be slightly higher. For a dairy free option, try using coconut yogurt and a light coconut milk instead of cream cheese.
Want to mix it up? Add spinach for extra nutrients, or toss in some chickpeas for a plant boost. You can also adjust the spice level by reducing or increasing the chilli powder.
Storage and meal prep tips
This recipe is perfect for meal prep. Store it in airtight containers in the fridge for up to 4 days. Keep the rice and tikka masala together or separate, depending on your preference.
To reheat, microwave for 2 to 3 minutes, stirring halfway through. Add a splash of water if the sauce thickens too much.
Healthy Low Calorie Chicken Tikka Masala
Ingredients
Method
- Mix chicken, yoghurt, lemon juice, and spices. Set aside.
- Cook rice with butter, onion, garlic, turmeric, broth, and salt. Cover and simmer 15 minutes.
- Cook marinated chicken in a pan for about 10 minutes. Remove and set aside.
- In the same pan, cook onion and garlic, then add passata and spices.
- Stir in cream cheese until smooth.
- Add chicken back into the sauce and mix well.
- Fluff rice with parsley and serve with tikka masala.
Notes
- Marinate longer for deeper flavor
- Use less chilli powder for a milder taste
- Swap cream cheese for light coconut milk if needed
- Avoid overcooking chicken to keep it tender
Nutrition (Per Serving)
- Calories: 482
- Carbs: 52g
- Fat: 7.5g
- Protein: 50g
Give it a try
If you’ve been looking for a healthy chicken tikka masala that actually tastes good, this is it.
It’s simple, satisfying, and fits right into a high protein lifestyle. Try it once and you’ll see why it’s on repeat in my kitchen.
More Yummy High Protein
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