Save Money Lose Weight Chicken Tikka Masala

This Easy Healthy Chicken Tikka Masala features pieces of boneless chicken marinated in spices and yogurt and then wrapped up in a creamy, spicy tomato sauce! This is easy, creamy, and delicious-making it a perfect weeknight meal- and better than any take-out!

Traditional Indian chicken tikka masala is a dish consisting of roasted marinated chicken chunks (chicken tikka) in spicedcurrysauce. The curry is usually creamy and orange-coloured. This dish was popularized by cooks from theIndian subcontinent living in Great Britainand is offered at restaurants around the world.

Garam masala is a blend of ground spices, originating from South Asia, common in Indian, Pakistani, Nepalese, and Bangladeshi, cuisines. You can find it HERE on Amazon or at most grocery stores near the spices. You can use curry powder as a substitute, swapping garam masala entirely in your recipe.

Day Fix Instant Pot Chicken Tikka Masala (includes Stovetop Instructions)

Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl.

Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious!

Yes, let the tikka masala cool completely before storing in an air tight freezer-safecontainer or bag. Freeze for up to 2 months.

Easy Slow Cooker Chicken Tikka Masala

Click the link below to go to the recipe builder. You’ll first need to sign into your WW account and then the recipe builder will upload. The recipe builder is the most accurate way to create, obtain, and track the Points®

The recipe builder link only works for WW members located in the United States. If you are located outside of the United States, you’ll need to access the WW app manually to create the recipe in the recipe builder.

Store leftovers in the fridge for up to a week or in the freezer for up to 2 months. Do not freeze it with the rice.

Minute Chicken Tikka Masala Recipe (dairy Free)

I love tikka masala so very happy to try a healthier version. The yogurt absolutely made the chicken very tender. I was lazy and used garlic and ginger paste that I bought. I will definitely make this again.

[…] delicious and healthy chicken tikka contains only 136 calories per portion, making it ideal if you want to keep track of your calorie […]

I didn’t think I was a fan of Indian food, but your site and this recipe was mentioned at our last WW meeting so I tried it. Very good! And for me, it was 0pp for the win!This healthy chicken tikka masala is perfect for satisfying Indian food cravings without the high calories! Easy to make and ready in 45 minutes!

Weight Watchers From Heinz 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.

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!

Chicken And Red Pepper Tikka Masala

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, Chicken Korma Soup, and Peanut Butter Chicken Satay Curry.

Adventure Menu Chicken Tikka Masala With Basmati Rice

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.

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.

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.

How To Make Next Level Chicken Tikka Masala

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 whea

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).

Healthy Instant Pot Chicken Tikka Masala

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).

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).

Chicken Tikka Masala Vs Butter Chicken: What's The Difference?

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).

Here are some other tasty chicken recipes to give you inspiration; Marry Me Chicken Recipe, Wagamama’s Chicken Ramen and Chicken Fajita Salad Bowl

Since this chicken tikka masala marinade includes yogurt and lime juice (or lemon juice), leaving the protein to marinade for over 24 hours is not ideal. Yogurt and citrus are acidic, which helps tenderize chicken.

Low Fat Chicken Jalfrezi

However, leaving the marinade on raw chicken for too long can break down the meat too much, leaving you with mushy protein. The sweet spot for marinating this Indian chicken tikka masala is between 1-24 hours.

For this recipe, you’ll want to stir well as you add spices to avoid them sticking to the pan. If they stick to the pan, the sauce won’t have as much flavour.

If you wish to boost the nutrients of this dish further, you can add other veg like broccoli, green beans, asparagus, or mushrooms.

Tom's Chicken Tikka Masala Recipe

While the recipe already notes chilli flakes for a fiery taste, you can increase the heat more with chili powder. Ensure you taste the sauce as you season it so that the spicy taste is not overwhelming.Need some more Indian-inspired recipes for the week?

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 FAQs

Chicken tikka is different from chicken tikka masala. This dish is made by marinating chicken pieces in a yogurt and spice marinade. Then, the chicken bits are put on a skewer and baked in the oven.

Keto Chicken Tikka Masala

If you’ve ordered chicken tikka masala from a restaurant before, you may wonder, “Is chicken tikka masala healthy?” In short, the restaurant version is quite high in calories. Traditional chicken tikka masala has heavy cream and ghee butter, which makes the calories quite high, especially when paired with rice.

My version of low-fat tikka masala uses single cream and yogurt instead of heavy cream and ghee, making it a lower-calorie version.

These two Indian dishes have approximately the same calories per serving when ordering from a restaurant. Butter chicken is about 438 calories per serving, while chicken tikka masala is 400-500 calories per serving.

Skinny Chicken Tikka Masala

Yes, you can make this healthier chicken tikka masala without grilling the chicken first. However, you’ll need to cook the healthy chicken tikka for longer to ensure the inside of the chicken is cooked through. Additionally, you’ll miss out on the flavour from the charred outside of the chicken pieces.

Try pairing one of these tasty desserts with tikka masala to satisfy sweet cravings: Chocolate Chip Microwave Cookies, Chocolate Tiffin, or The BEST Lemon Drizzle Cake.

If you tried this Healthy Chicken Tikka Masala recipe, it would be mean so much to me if you could leave a review & a star rating to let me know how you found it! I love hearing about your experiences – it motivates me to keep creating more and more recipes for you

Chicken Tikka Masala Recipe