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A glass meal prep container filled with delicious chicken tikka masala and basmati rice, ready for a week of healthy lunches.
FL Recipes

Chicken Tikka Masala Meal Prep: Your Ultimate Weekly Lunch

An easy and flavorful chicken tikka masala recipe specifically designed for meal prep. Learn how to cook, store, and reheat this classic Indian dish for a delicious and convenient week of lunches.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Lunch, Main Course
Cuisine: Indian
Calories: 550

Ingredients
  

For the Chicken Marinade
  • 1.5 lbs boneless, skinless chicken breasts cut into 1-inch cubes
  • 1/2 cup plain yogurt
  • 1 tbsp minced garlic
  • 1 tbsp grated ginger
  • 2 tsp garam masala
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper optional, adjust to taste
  • 1 tsp salt
For the Tikka Masala Sauce
  • 2 tbsp vegetable oil or ghee
  • 1 large onion finely diced
  • 1 tbsp minced garlic
  • 1 tbsp grated ginger
  • 1.5 tsp garam masala
  • 1.5 tsp ground cumin
  • 1 tsp ground coriander
  • 28 oz can crushed tomatoes
  • 1 cup heavy cream or full-fat coconut milk
  • Salt and pepper to taste
  • Fresh cilantro, chopped for garnish

Equipment

  • 1 Large Skillet or Dutch Oven
  • 4 Meal Prep Containers Airtight lids recommended
  • 2 Mixing Bowls

Method
 

Marinate the Chicken
  1. 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.
  2. Cover and refrigerate for at least 15 minutes, or up to 2 hours for maximum flavor.
Cook the Chicken
  1. 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).
  2. Cook for 3-4 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
Make the Sauce
  1. In the same skillet, add the remaining 1 tbsp of oil. Add the diced onion and cook until softened, about 5-7 minutes.
  2. 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.
  3. 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.
Combine and Finish
  1. Reduce the heat to low and stir in the heavy cream. Return the cooked chicken to the skillet and stir to combine.
  2. 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

Calories: 550kcalProtein: 42gFat: 35gFiber: 4g

Notes

For best results, use full-fat yogurt and cream for the richest flavor and texture.
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.
Keyword chicken tikka masala,healthy lunch,meal prep

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