Healthy Chicken Tikka Masala

This yummy chicken tikka masala is made with courgettes and chicken breast for a filling, lower-calorie version of the beloved Indian takeout dish. The sauce includes a yogurt base, tomato sauce, and seasoning, so you aren’t sacrificing any flavour with this recipe! For a satisfying meal, serve it with brown, white, or basmati rice.

Why you’ll love this recipe

This chicken tikka masala has fewer calories and fat than the restaurant version. Even though it’s healthier, it still tastes just as delicious. You’re also cutting down on calories by serving it with rice instead of naan.

You can also save a few dollars by making healthy Indian chicken recipes (like this healthy tikka masala) at home. A restaurant will charge anywhere from £10 – £25 for a serving or two. This version is only £1.40 per serving!

What makes this recipe healthy?

Unlike restaurant chicken tikka masala, which has a high fat and calorie content, this healthy chicken tikka masala is relatively low in fat and calories.

I’ve made some swaps, such as using yogurt and single cream (instead of butter and heavy cream) to help cut down on the calories and fat in this healthy chicken tikka masala recipe. I’ve also included courgettes in this healthy tikka masala dish for additional nutrients.

Try making these Indian-inspired recipes alongside this delicious chicken tikka: Lentil & Chickpea Curry, Beef Keema (Mince Curry) and Simple Pork Curry with Coconut Milk

Ingredients

Chicken Breasts
I love using chicken breasts for this chicken tikka masala, as it helps keep the calories lower. However, you can also use boneless, skinless chicken thighs. They have a higher calorie and fat content than breast.

Courgettes
Charred courgettes are great for adding nutrients to this recipe. You can swap them out for veggies of your choosing.

Yogurt
Using yogurt as the base for the chicken marinade helps create juicy, tender chicken pieces. Plain Greek yogurt will also work if you don’t have plain yogurt. Aim for a yogurt which is unflavoured and unsweetened.

See the recipe card for full information on all ingredients and quantities.

Variations/ Adaptations

Turn this chicken tikka masala into a vegetarian-friendly recipe by replacing the chicken with chickpeas or tofu. Swap out the chicken stock for a vegetarian broth. Take it a step further and make this dish vegan by using non-dairy yogurt and cream instead of regular yogurt and single cream.

Luckily, you won’t need to make any swaps to make this low-calorie chicken tikka masala gluten-free, as the ingredients do not naturally have gluten. Always double-check the chicken stock to ensure it does not contain gluten, as some brands add in wheat.

Love curry? Here are some Easy curry recipes you have to try!

How to make healthy chicken tikka masala

Preheat your grill to 220° C

1. Start by preparing the marinade for the chicken by adding the yogurt, half of the paprika and half of the grated ginger into a large mixing bowl (Image 1).
2. Mix together before adding the chopped chicken breast and stir to ensure all the chicken pieces are coated. Add some salt and cover with cling film and place in the fridge. If you have enough time, marinade for an hour or up to 24 hours (Image 2).

3. Now start to sear the courgette chunks (same size as chicken pieces) on a griddle pan.Start turning the courgette chunks once char lines appear. No need to fully cook the courgette here as they will be thrown into the sauce later (Image 3).

4. Meanwhile, add the marinated chicken onto a baking tray and place under the grill for 15 minutes. Once the chicken has a charred, has a crispy exterior and is fully cooked through, remove from grill (Image 4).

5. Then add the oil to a large saucepan with the diced onion, coriander stalks and remaining ginger (Image 5).

6. Season with salt and gently fry together for around 5 minutes until the onions have softened. Add the garlic to fry for the last few minutes.  Then, add the spices to bloom (Image 6).

7. Meanwhile, cook the rinsed brown rice according to the packet instructions (Image 7).

8. Then add the tomato puree and fry for a couple of minutes before adding the passata & water into the pan. Reduce to a low simmer and set a timer to 20 minutes (Image 8).

9. If you want a smoother curry/takeaway lookalike, add the curry sauce to a blender to blend until smooth. Then transfer back into the pot and add the grilled chicken, charred courgette (Image 9).

10. Add the yogurt and lime juice. Taste to see if it needs any salt. Serve with a portion of rice and a sprinkle fresh coriander (Image 10).

Serve with a portion of rice and a sprinkle fresh coriander

Here are some other tasty recipes to give you inspiration; Prawn and Chorizo Pasta, Creamy Mustard Chicken and Green Chili Chicken Soup

Some more recipes for you to try using chicken; Chicken Pho (Vietnamese Inspired Noodle Soup), One Pot Chicken & Rice and Peanut Butter Ramen with Chicken

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Healthy Chicken Tikka Masala

by Mimi Harrison

Print

4.74 from 15 votes

Prep Time: 10 minutes mins

Cook Time: 35 minutes mins

Total Time: 45 minutes mins

£1.40

mains

Indian

Freezable

Servings: 5

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This healthy chicken tikka masala is perfect for satisfying Indian food cravings without the high calories! Easy to make and ready in 45 minutes!

Ingredients

• ▢ 350 g chicken breasts, chopped into pieces (£3.00)
• ▢ 3 large courgettes, chopped into large chunks (£1.46)
• ▢ ½ lime, juiced (£0.25)
• ▢ 125 ml plain yogurt, unsweetened (£0.35)
• ▢ 3 tbsp ginger, grated (£0.55)
• ▢ 1 onion, chopped (£0.15)
• ▢ 4 cloves of garlic, minced (£0.40)
• ▢ 1 kg passata (£0.60x2)=(£1.20)
• ▢ 250 g brown rice or white, rinsed (£1.77/4)=(£0.44)
• ▢ 120 ml single cream (£1.20)
• ▢ Bunch of fresh coriander (£0.60)

Cupboard Essentials

• ▢ 1 tbsp rapeseed oil
• ▢ 3 tsp garam masala
• ▢ 2 tbsp tomato puree
• ▢ 1 tsp cumin
• ▢ 3 tsp paprika
• ▢ 1 tbsp flour
• ▢ 400 ml chicken stock
• ▢ Chilli flakes optional
• ▢ Salt

Method

• Preheat your grill to 220 °C
• Start by assembling the marinade for the chicken by adding the yogurt, half of the paprika and half of the grated ginger into a large mixing bowl. Combine and add the chopped chicken breast into the mix, add some salt and cover with cling film and place in the fridge. If you have time, marinade for an hour/up to 24 hours.
• Sear the courgette chunks (same size as chicken pieces) on a griddle pan for around 8 minutes until char lines appear. No need to fully cook the courgette here as they will be thrown into the sauce later.
• Meanwhile, add the marinated chicken onto a baking tray and place under the grill for 15 minutes. You’ll know it’s ready when the chicken has a charred/ crispy exterior and it’s fully cooked through.
• Add the oil, diced onion, coriander stalks and remaining ginger into a large saucepan. Season with salt and gently fry for around 5 minutes, or until the onions have softened. Add the garlic to fry for the last few minutes.
• Then, add the spices, flour and tomato puree to fry for a couple of minutes before adding the passata & water into the pan. Reduce to a low simmer and set a timer to 20 minutes. Meanwhile, cook the rinsed brown rice according to the packet instructions.
• If you want a smoother curry/ a takeaway lookalike, add the curry sauce to a blender to blend until smooth. Then transfer back into the pot and add the grilled chicken, charred courgette, cream and lime juice. Taste to see if it needs any salt and serve with a portion of rice and a sprinkle fresh coriander.

Notes

• Avoid marinating the chicken for over 24 hours to prevent it from becoming overly tender and mushy due to acidic ingredients like yogurt and citrus.
• When adding spices, ensure thorough stirring to prevent them from sticking to the pan, ensuring a flavorful sauce.
• Enhance the dish's nutritional value by incorporating vegetables such as broccoli, green beans, asparagus, or mushrooms.
• If you desire more heat, increase the spiciness with chili powder, but taste and season cautiously to avoid overpowering the dish.

Nutrition

Servings: 5 servings

Fat: 15g

Calories: 454kcal

Carbohydrates: 33g

Protein: 27g