Craving the rich, aromatic flavors of chicken tikka masala without the guilt? You’ve come to the right place. This healthy chicken tikka masala recipe delivers all the creamy, spiced goodness of the restaurant classic but is thoughtfully lightened up for the modern home cook. We swap heavy cream for tangy Greek yogurt and use lean chicken breast, creating a dish that’s as nourishing as it is delicious.
Forget the takeaway menu. In under an hour, you can have a vibrant, protein-packed meal on the table that will satisfy your entire family. This recipe focuses on simple steps and accessible ingredients to prove that healthy eating can be incredibly flavorful.
Why You’ll Love This Healthy Recipe
- Packed with Flavor: Aromatic spices like garam masala, turmeric, and cumin create a deeply flavorful sauce that tastes anything but “diet.”
- Protein-Rich & Lean: Using skinless, boneless chicken breast keeps the dish lean, while Greek yogurt adds a protein boost.
- Quick & Easy: This is a straightforward recipe perfect for a busy weeknight. No complicated techniques, just pure, simple cooking.
- Meal-Prep Friendly: This tikka masala tastes even better the next day, making it a perfect option for healthy lunches. Discover more meal prep ideas (coming soon).
What Makes This Chicken Tikka Masala Healthy?
Traditional chicken tikka masala often relies on heavy cream and a significant amount of butter or ghee, which increases the calorie and saturated fat content. Our version makes a few smart swaps to create a much healthier profile without sacrificing the creamy texture you love.
- Greek Yogurt: We use non-fat Greek yogurt in both the marinade and the sauce. It tenderizes the chicken beautifully and provides a creamy consistency for a fraction of the fat and calories of heavy cream.
- Lean Protein: Skinless, boneless chicken breast is an excellent source of lean protein.
- Minimal Oil: We use just enough heart-healthy olive oil to sauté the aromatics, keeping the overall fat content low.
Ingredients You’ll Need
This recipe uses common spices and pantry staples. Here’s what you’ll need to gather.
For the Chicken Marinade
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 cup plain non-fat Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 teaspoon garam masala
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
For the Tikka Masala Sauce
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 1/2 teaspoon smoked paprika
- 1 (15-ounce) can crushed tomatoes
- 1/2 cup water or low-sodium chicken broth
- 1/2 cup plain non-fat Greek yogurt
- Fresh cilantro, for garnish
How to Make Healthy Chicken Tikka Masala Step-by-Step
Follow these simple steps for a perfect, healthy Indian-inspired dinner.
- Marinate the Chicken: In a medium bowl, combine the chicken cubes with all the marinade ingredients (Greek yogurt, lemon juice, ginger, garlic, garam masala, turmeric, cumin, and salt). Stir until the chicken is fully coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- Cook the Chicken: You can grill or pan-sear the chicken. For pan-searing, heat a large non-stick skillet or grill pan over medium-high heat. Cook the chicken in batches for 3-4 minutes per side, until golden brown and cooked through. Set aside.
- Start the Sauce: In the same skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.
- Spice it Up: Stir in the ground coriander, cumin, garam masala, and smoked paprika. Cook for 30 seconds, stirring constantly, until the spices are fragrant.
- Simmer the Sauce: Pour in the crushed tomatoes and water (or broth). Bring to a simmer, then reduce the heat to low. Let the sauce simmer gently for 10-15 minutes to allow the flavors to meld.
- Combine: Return the cooked chicken to the skillet with the sauce. Stir to combine. Remove the skillet from the heat and let it cool for a minute before stirring in the 1/2 cup of Greek yogurt. This prevents the yogurt from curdling.
- Serve: Garnish your healthy chicken tikka masala with fresh cilantro. Serve hot with your favorite sides.
Tips for the Best Results
- Don’t Skip the Marinade: Marinating is key to tender, flavorful chicken. Even 30 minutes makes a huge difference.
- Temper the Yogurt: To prevent the Greek yogurt from curdling when adding it to the sauce, let the sauce cool slightly off the heat. You can also mix a spoonful of the warm sauce into the yogurt first before adding it all to the pan.
- Adjust Spices: Feel free to adjust the spice levels to your preference. For a spicier kick, add a pinch of cayenne pepper with the other spices. Curious about other spice blends? Check out our guide to easy spice blends (coming soon).
What to Serve with Your Tikka Masala
To keep the meal healthy and balanced, serve your chicken tikka masala with brown rice, quinoa, or cauliflower rice. A side of steamed green beans or a simple cucumber salad also pairs wonderfully. For another amazing side, try our roasted garlic potatoes (coming soon).
Healthy Chicken Tikka Masala Recipe
Healthy Chicken Tikka Masala (Easy & Flavorful!)
Ingredients
Equipment
Method
- In a medium bowl, combine the chicken cubes with all the marinade ingredients (Greek yogurt, lemon juice, ginger, garlic, garam masala, turmeric, cumin, and salt). Stir until the chicken is fully coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- You can grill or pan-sear the chicken. For pan-searing, heat a large non-stick skillet or grill pan over medium-high heat. Cook the chicken in batches for 3-4 minutes per side, until golden brown and cooked through. Set aside.
- In the same skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.
- Stir in the ground coriander, cumin, garam masala, and smoked paprika. Cook for 30 seconds, stirring constantly, until the spices are fragrant.
- Pour in the crushed tomatoes and water (or broth). Bring to a simmer, then reduce the heat to low. Let the sauce simmer gently for 10-15 minutes to allow the flavors to meld.
- Return the cooked chicken to the skillet with the sauce. Stir to combine. Remove the skillet from the heat and let it cool for a minute before stirring in the 1/2 cup of Greek yogurt. This prevents the yogurt from curdling.
- Garnish your healthy chicken tikka masala with fresh cilantro. Serve hot with your favorite sides.
Nutrition
Notes
Tip 2: To prevent the Greek yogurt from curdling, let the sauce cool slightly off the heat before stirring it in.
Tip 3: This dish is great for meal prep. Store in an airtight container in the refrigerator for up to 4 days.
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Traditional restaurant-style chicken tikka masala can be high in calories and fat due to the use of heavy cream and butter. This recipe creates a healthy version by using non-fat Greek yogurt and minimal oil, significantly reducing the fat and calorie content while keeping it high in protein.
While similar, the main difference lies in the sauce. Butter chicken is typically richer and creamier with a tomato and butter-based sauce. Tikka masala often has a more complex, spicier flavor profile and a less creamy, more tomato-forward sauce.
This specific recipe contains approximately 380 calories per serving. The exact number can vary slightly based on the specific ingredients you use.
Yes, you can make this recipe dairy-free by substituting the Greek yogurt with a plain, unsweetened coconut or almond-based yogurt. Ensure it’s thick to get the best creamy consistency.
If you don’t have Greek yogurt, you can use sour cream as a substitute, though it will alter the nutritional profile. For a dairy-free option, thick, unsweetened coconut yogurt is the best alternative.
More Healthy Dinners to Try!
If you loved this recipe, you might also enjoy our Healthy Sheet Pan Fajitas (coming soon) for another easy weeknight meal.
We hope you love this easy and healthy chicken tikka masala! It’s proof that you can enjoy your favorite comfort foods in a way that feels good. If you try it, please leave a comment below or share a photo of your creation on Pinterest. We can’t wait to see it!
