Chicken Tikka Masala Meal Prep: The Ultimate Weekly Recipe

Discover the ultimate chicken tikka masala meal prep recipe that will transform your weekly lunches from bland to brilliant. This guide is specifically designed for enthusiastic home cooks who want to enjoy a delicious, homemade Indian classic all week long, without the last-minute rush. We’ll show you how to create a rich, creamy sauce and perfectly tender chicken that tastes just as good on day four as it does on day one.

Forget dry, reheated chicken and lackluster lunches. This recipe focuses on simple techniques and smart storage to ensure every bite is packed with authentic flavor. Get ready to make your colleagues jealous.

Why This Chicken Tikka Masala is Perfect for Meal Prep

Not all recipes are created equal when it comes to meal prepping. This one is specifically engineered for success. The sauce actually tastes better the next day as the flavors meld and deepen. Plus, our method for cooking the chicken ensures it stays juicy and tender, even after reheating. It’s a healthy, satisfying, and incredibly efficient way to handle your weekly meals.

The Key Ingredients for Authentic Flavor

The magic of this dish lies in its two core components: the tangy, spiced yogurt marinade and the rich, creamy tomato sauce. Using fresh, quality ingredients is the key to unlocking that restaurant-worthy taste at home.

For the Chicken Marinade

• Chicken Breast: Boneless, skinless chicken breast is lean and absorbs the marinade beautifully. Cut it into uniform, bite-sized pieces for even cooking.
• Plain Yogurt: This is the secret to tenderizing the chicken. The lactic acid gently breaks down the proteins, resulting in incredibly moist meat.
• Ginger & Garlic: Freshly grated or minced ginger and garlic paste provide a pungent, aromatic base that is essential to the flavor profile.
• Spices: A classic blend of garam masala, turmeric, cumin, and Kashmiri red chili powder gives the chicken its signature warmth and vibrant color without overwhelming heat.

For the Tikka Masala Sauce

• Onion & Tomatoes: The foundation of our sauce. We use finely chopped onion and canned crushed tomatoes for a smooth, consistent base.
• Aromatics: More fresh ginger and garlic build layers of flavor.
• Spices: A similar blend to the marinade, with the addition of coriander to round out the sauce.
• Heavy Cream: This is what gives the sauce its luxurious, creamy texture. For a lighter option, full-fat coconut milk also works well.
• Fenugreek Leaves (Kasuri Methi): The secret ingredient! Crushed dried fenugreek leaves add a unique, slightly savory, and aromatic note that is quintessentially tikka masala.

How to Make Chicken Tikka Masala Meal Prep: A Step-by-Step Guide

Follow these simple steps to create a flawless chicken tikka masala meal prep. We’ll break it down into marinating, cooking, and simmering, so you can master each stage with confidence.

Step 1: Marinate the Chicken

In a large bowl, combine the chicken pieces with the plain yogurt, ginger-garlic paste, garam masala, turmeric, cumin, Kashmiri chili powder, and salt. Mix thoroughly until every piece of chicken is coated. Cover the bowl and let it marinate in the refrigerator for at least 1 hour, or up to 8 hours for maximum flavor and tenderness.

Step 2: Cook the Chicken

Heat a large skillet or pan over medium-high heat with a little oil. Shake off the excess marinade from the chicken pieces and add them to the pan in a single layer. Be careful not to overcrowd the pan; cook in batches if necessary. Sear the chicken for 3-4 minutes per side, until golden brown and cooked through. The chicken doesn’t need to be fully cooked at this stage, as it will finish simmering in the sauce. Remove the chicken from the pan and set it aside.

Step 3: Prepare the Creamy Tikka Masala Sauce

In the same pan, add a little more oil if needed. Sauté the chopped onion until soft and translucent, about 5 minutes. Add the ginger-garlic paste and cook for another minute until fragrant. Stir in the ground coriander, cumin, turmeric, and garam masala, and cook for 30 seconds until the spices are aromatic. Pour in the crushed tomatoes and bring the mixture to a simmer. Let it cook for 10-12 minutes, allowing the sauce to thicken and the flavors to deepen.

Step 4: Combine and Simmer

Reduce the heat to low and stir in the heavy cream. Return the cooked chicken to the pan, along with any juices. Crush the dried fenugreek leaves between your palms and sprinkle them into the sauce. Stir everything to combine, and let it gently simmer for another 5-10 minutes. This allows the chicken to absorb the flavor of the sauce and finish cooking. Season with salt to taste.

Assembling Your Meal Prep Bowls

The key to a successful chicken tikka masala meal prep is smart assembly. For optimal freshness, it’s best to store components separately if possible, but combining them also works well.

1. Portion the Base: Divide your cooked basmati rice or quinoa evenly among 4-5 meal prep containers.
2. Add the Chicken Tikka Masala: Spoon a generous portion of the chicken and sauce over one side of the rice.
3. Add a Vegetable: Add a side of steamed broccoli, green beans, or a simple cucumber salad for a complete meal. Store any crisp veggies separately if you prefer.
4. Cool Completely: Allow the bowls to cool completely at room temperature before sealing and refrigerating. This prevents condensation from making your meal soggy.

Pro Tips for Storage and Reheating

Proper storage is crucial for maintaining the quality of your meal prep. Here’s how to do it right.

Storing

Store your assembled meal prep containers in the refrigerator for up to 4 days. Make sure to use airtight containers to maintain freshness and prevent any sauce from leaking.

Reheating

To reheat, microwave the container for 2-3 minutes, stirring halfway through, until heated through. If you have a moment more, reheating on the stovetop in a small saucepan over medium-low heat will yield the best texture and flavor.

Recipe

Chicken Tikka Masala Meal Prep: The Ultimate Weekly Recipe

An easy, flavorful, and perfectly optimized chicken tikka masala recipe designed for weekly meal prep. Features tender, juicy chicken in a rich, creamy tomato sauce that tastes amazing even after reheating.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Servings: 4 servings

Course: Lunch, Main Course

Cuisine: Indian

Calories: 550

Ingredients Equipment Method Notes

Ingredients

  

For the Chicken Marinade

• 1.5 lbs boneless, skinless chicken breast cut into 1-inch cubes
• 1/2 cup plain yogurt
• 1 tbsp ginger-garlic paste
• 2 tsp garam masala
• 1 tsp turmeric powder
• 1 tsp ground cumin
• 1 tsp Kashmiri red chili powder
• 1 tsp salt

For the Tikka Masala Sauce

• 2 tbsp vegetable oil divided
• 1 large onion finely chopped
• 1 tbsp ginger-garlic paste
• 1 tbsp ground coriander
• 1 tsp ground cumin
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• 1 (28-ounce) can crushed tomatoes
• 3/4 cup heavy cream
• 1 tbsp dried fenugreek leaves (Kasuri Methi)
• Salt to taste

For Serving

• 4 cups cooked basmati rice
• Fresh cilantro for garnish

Equipment

• 1 Large Skillet
• 4 Meal Prep Containers
• 2 Mixing bowls

Method

 

1. In a large bowl, combine the chicken cubes, plain yogurt, 1 tbsp ginger-garlic paste, 2 tsp garam masala, 1 tsp turmeric, 1 tsp cumin, Kashmiri red chili powder, and 1 tsp salt. Mix until the chicken is fully coated. Cover and refrigerate for at least 1 hour or up to 8 hours.
2. Heat 1 tbsp of oil in a large skillet over medium-high heat. Add the marinated chicken in a single layer (work in batches if needed). Cook for 3-4 minutes per side until golden brown and charred in spots. Remove chicken from the skillet and set aside.
3. In the same skillet, add the remaining 1 tbsp of oil. Add the chopped onion and sauté until soft, about 5 minutes. Stir in 1 tbsp of ginger-garlic paste and cook for 1 minute until fragrant.
4. Add the ground coriander, 1 tsp cumin, 1 tsp garam masala, and 1/2 tsp turmeric. Stir constantly for 30 seconds until the spices are toasted and aromatic.
5. Pour in the crushed tomatoes, stir well, and bring to a simmer. Cook for 10-12 minutes, stirring occasionally, until the sauce has thickened.
6. Reduce heat to low and stir in the heavy cream until combined. Return the cooked chicken and any accumulated juices to the skillet. Crush the dried fenugreek leaves between your palms as you sprinkle them into the sauce. Stir to combine.
7. Simmer for 5-10 minutes, allowing the chicken to become tender and absorb the flavors. Season with salt to taste.
8. To assemble meal prep bowls, divide the cooked basmati rice among 4 containers. Top with the chicken tikka masala. Cool completely before sealing and refrigerating for up to 4 days. Garnish with fresh cilantro before serving.

Notes

For a dairy-free option: Use full-fat coconut milk instead of heavy cream and a coconut-based yogurt for the marinade.
Spice Level: Kashmiri red chili powder adds color without much heat. For a spicier dish, add 1/4 to 1/2 teaspoon of cayenne pepper to the sauce.
Make Ahead: The marinade can be prepared a day in advance. The finished dish tastes even better the next day, making it perfect for meal prep.

Frequently Asked Questions

More Meal Prep Ideas You’ll Love

Once you’ve mastered this chicken tikka masala meal prep, you’ll be ready for more! Building a rotation of reliable recipes is the key to staying consistent. Looking for another easy lunch idea? Try our Slow Cooker Pulled Pork (coming soon), which is perfect for batch cooking. Or, for a different flavor profile, our Teriyaki Chicken Bowl (coming soon) is a fantastic and healthy option.

Enjoy Your Delicious Week!

You’re now equipped with a foolproof recipe that will elevate your weekly meals. This chicken tikka masala meal prep is more than just a recipe; it’s a strategy for a more delicious and less stressful week. We know you’ll love it. If you make this recipe, be sure to leave a comment below and share your creations with us on Pinterest!