Imagine opening your fridge mid-week to find a delicious, aromatic chicken tikka masala, perfectly portioned and ready to heat. This isn’t just about saving time; it’s about elevating your lunch game with a classic, comforting dish. Our chicken tikka masala meal prep guide will show you how to create restaurant-quality meals that make your colleagues jealous and your taste buds sing. Forget bland desk lunches—your week is about to get a whole lot more flavorful.
Why This Chicken Tikka Masala is Perfect for Meal Prep
Not all recipes are created equal when it comes to making them ahead of time. This chicken tikka masala recipe, however, is a meal prep champion. The flavors of the spices and creamy tomato sauce don’t just hold up; they actually meld and deepen overnight, meaning Tuesday’s lunch might be even better than Sunday’s dinner.
Furthermore, this dish reheats beautifully without losing its texture. The chicken remains tender and the sauce stays rich and velvety. It’s an ideal make-ahead meal that delivers consistent deliciousness day after day.
The Key Ingredients
The secret to an unforgettable chicken tikka masala lies in a two-part process: a flavorful marinade and a rich, creamy sauce. We’re using simple, accessible ingredients to build complex, authentic flavor.
For the Chicken Marinade
The marinade is where we infuse the chicken with flavor and ensure it’s incredibly tender. A combination of yogurt and spices is the key.
- Chicken: Boneless, skinless chicken breasts or thighs work perfectly.
- Plain Yogurt: Acts as a tenderizer.
- Ginger & Garlic: Freshly minced for a pungent, aromatic base.
- Spices: Garam masala, turmeric, cumin, and a touch of cayenne for warmth.
For the Tikka Masala Sauce
This is the heart of the dish—a luscious, savory, and creamy tomato-based sauce.
- Aromatics: Onion, garlic, and ginger create the foundational flavor.
- Tomatoes: Canned crushed tomatoes provide the perfect consistency.
- Spices: More garam masala, cumin, and coriander build on the marinade’s flavor.
- Heavy Cream: Adds that signature richness and velvety texture at the end. For a lighter option, full-fat coconut milk also works well. For a different take on creamy chicken, you might enjoy this Tuscan Chicken recipe (coming soon).
Essential Equipment for Meal Prep Success
You don’t need any fancy gadgets for this recipe, but a few key items will make the process smoother.
- A Large Skillet or Dutch Oven: You need enough space to cook the chicken and simmer the sauce without crowding.
- Glass Meal Prep Containers: We recommend glass containers with airtight lids. They don’t stain, are great for reheating in the microwave, and keep the food fresh.
- Basic Kitchen Tools: A good knife for dicing, mixing bowls, and measuring spoons are all you’ll need.
How to Make Chicken Tikka Masala for Your Weekly Meal Prep
Chicken Tikka Masala Meal Prep: Your Ultimate Weekly Lunch
Ingredients
Equipment
Method
- In a medium bowl, combine the chicken pieces with all the marinade ingredients (yogurt, 1 tbsp garlic, 1 tbsp ginger, 2 tsp garam masala, turmeric, 1 tsp cumin, cayenne, and 1 tsp salt). Mix well to coat all the chicken.
- Cover and refrigerate for at least 15 minutes, or up to 2 hours for maximum flavor.
- Heat 1 tbsp of oil in a large skillet or Dutch oven over medium-high heat. Add the chicken in a single layer (work in batches if necessary to avoid overcrowding).
- Cook for 3-4 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining 1 tbsp of oil. Add the diced onion and cook until softened, about 5-7 minutes.
- Add the remaining garlic and ginger and cook for another minute until fragrant. Stir in the remaining spices (1.5 tsp garam masala, 1.5 tsp cumin, coriander) and cook for 30 seconds.
- Pour in the crushed tomatoes, scraping up any browned bits from the bottom of the pan. Bring to a simmer and cook for 10 minutes, allowing the sauce to thicken slightly.
- Reduce the heat to low and stir in the heavy cream. Return the cooked chicken to the skillet and stir to combine.
- Simmer gently for 5 minutes for the flavors to meld together. Season with additional salt and pepper if needed. Garnish with fresh cilantro before serving or portioning.
Nutrition
Notes
If you have time, marinating the chicken for a few hours or overnight will make it even more tender.
Feel free to add vegetables like spinach or peas to the sauce in the last few minutes of cooking for extra nutrients.
Tried this recipe?
Let us know how it was!This recipe is designed for efficiency and flavor. The process is straightforward, breaking down into marinating the chicken, searing it, and then building that incredible sauce right in the same pan.
The “Prep” in Meal Prep: Storing and Reheating
Proper storage is crucial for a successful meal prep experience. Once cooked, allow the chicken tikka masala to cool slightly before handling.
Cooling and Portioning
Divide the curry and your chosen side (like basmati rice or quinoa) evenly among 4-5 airtight meal prep containers. Letting the dish cool before sealing and refrigerating helps prevent condensation and ensures the best texture upon reheating. This portioning strategy is also great if you’re planning a healthy eating plan (coming soon).
Refrigeration and Freezing Guide
Your chicken tikka masala meal prep bowls will last for up to 4 days in the refrigerator. For longer storage, you can freeze them for up to 3 months. If freezing, it’s best to freeze the curry separately from the rice, as rice can sometimes become dry when reheated from frozen.
The Best Way to Reheat
To reheat, simply microwave your meal prep container for 2-3 minutes, stirring halfway through. If the sauce seems a little thick, you can add a splash of water or milk to loosen it back to its original creamy consistency.
What to Serve with Your Meal Prep Bowls
While classic basmati rice is a perfect partner, don’t be afraid to mix it up! This curry pairs wonderfully with fluffy quinoa, low-carb cauliflower rice, or even some simple roasted vegetables. A side of warm naan bread is, of course, always a welcome addition for soaking up every last bit of the delicious sauce. If you want another easy meal prep idea, try this one-pan fajitas recipe (coming soon).
Frequently Asked Questions
When stored in an airtight container, your chicken tikka masala meal prep will stay fresh and delicious for up to 4 days in the refrigerator.
Yes, this recipe freezes beautifully! For best results, let it cool completely and store it in a freezer-safe, airtight container for up to 3 months. Thaw it in the refrigerator overnight before reheating.
The best way to reheat is in the microwave. Place the meal prep container in the microwave for 2-3 minutes, stirring halfway through, until heated through. If the sauce has thickened, add a splash of water to restore its creamy consistency.
You can store them together for convenience, and it works perfectly for refrigeration. If you plan to freeze the meal, we recommend freezing the curry by itself, as rice can sometimes become dry and crumbly when reheated from frozen.
Your Week Just Got More Delicious
You’ve just unlocked the secret to a week of incredible lunches. This chicken tikka masala meal prep recipe is more than just food; it’s your ticket to a stress-free, flavorful week. Give it a try, and when your kitchen fills with those amazing aromas, you’ll know you made the right choice. We’d love to see your creations! Share your meal prep success with us on Pinterest.
