Healthy Chicken Tikka Masala (Easy & Creamy)

Craving a rich, fragrant bowl of chicken tikka masala without derailing your health goals? You’ve found the perfect recipe. This healthy chicken tikka masala delivers all the creamy, spice-infused flavor you love, but with a few simple swaps that make it lighter, leaner, and packed with protein. We’re ditching the heavy cream and excess oil, but keeping all of the authentic, soul-warming taste.

Forget the idea that healthy means bland. This dish is a testament to smart cooking, proving you can enjoy your favorite comfort foods in a way that nourishes your body. It’s the ideal weeknight dinner that feels like a weekend treat.

Why This Is the Best Healthy Chicken Tikka Masala

This isn’t just another lightened-up recipe; it’s a carefully crafted dish designed for flavor and simplicity. We focus on what makes chicken tikka masala so beloved—the tender, marinated chicken and the luscious, spiced tomato sauce—and make it nutritious.

• Incredibly Flavorful: A robust blend of spices, fresh ginger, and garlic creates a sauce that’s deeply aromatic and satisfying.
• Lean and Protein-Packed: Using lean chicken breast and a Greek yogurt marinade boosts the protein content, keeping you full and satisfied.
• Quick and Easy: This recipe is designed for busy weeknights, coming together in under an hour without complicated steps.
• Meal-Prep Friendly: It tastes even better the next day, making it perfect for lunches or make-ahead dinners.

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 adds a lot of saturated fat and calories. Our healthy chicken tikka masala makes strategic substitutions without sacrificing that signature creaminess.

First, we use non-fat plain Greek yogurt for both the chicken marinade and the sauce. This not only tenderizes the chicken beautifully but also adds a creamy texture and a protein boost for a fraction of the fat. Second, we use a minimal amount of heart-healthy avocado oil instead of large amounts of butter. These simple changes drastically lower the calorie and fat content while keeping the dish wonderfully satisfying.

The Magic of Greek Yogurt

The star of our healthy version is Greek yogurt. In the marinade, its acidity and enzymes work to break down the proteins in the chicken, resulting in incredibly tender, juicy bites. In the sauce, it provides a tangy, creamy finish that perfectly mimics the richness of heavy cream. It’s a simple swap that makes all the difference.

Key Ingredients You’ll Need

This recipe uses simple, easy-to-find ingredients to create its signature flavor. The magic is in the spice blend, which gives the dish its authentic, aromatic character.

For the Chicken Marinade:

• Chicken Breast: Boneless, skinless chicken breast, cut into bite-sized pieces, keeps it lean.
• Plain Greek Yogurt: The key to tender chicken and a creamy sauce. Use non-fat for the leanest option.
• Garlic & Ginger: Freshly minced is best for a powerful flavor base.
• Spices: Garam masala, turmeric, cumin, and cayenne pepper create the classic tikka masala warmth and color.

For the Creamy Tomato Sauce:

• Canned Crushed Tomatoes: Forms the base of our luscious sauce. Fire-roasted tomatoes can add an extra layer of smoky depth.
• Yellow Onion: Finely chopped, it builds the foundational flavor of the sauce.
• More Spices: We’ll use more garam masala, plus paprika and coriander, to ensure the sauce is anything but bland.
• Coconut Milk (Optional): For an even creamier, dairy-free alternative to the yogurt in the sauce, a splash of light coconut milk works wonders.

How to Make Healthy Chicken Tikka Masala

This is a straightforward recipe broken down into two main stages: marinating the chicken and preparing the sauce. Follow these steps for a perfect result every time.

Step 1: Marinate the Chicken

In a medium bowl, combine the chicken pieces with Greek yogurt, minced garlic, grated ginger, garam masala, turmeric, cumin, cayenne pepper, and salt. Mix thoroughly to ensure every piece of chicken is coated. Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 8 hours for maximum flavor and tenderness.

Step 2: Cook the Chicken

Heat one tablespoon of avocado oil in a large non-stick skillet or Dutch oven over medium-high heat. Remove the chicken from the marinade, allowing any excess to drip off. Place the chicken in the skillet in a single layer, being careful not to overcrowd the pan (work in batches if necessary). Cook for 3-4 minutes per side, until golden brown and cooked through. Remove the chicken from the skillet and set it aside.

Step 3: Build the Sauce

In the same skillet, add the remaining teaspoon of oil. Add the chopped onion and sauté for 4-5 minutes, until softened and translucent. Stir in the minced garlic and grated ginger and cook for another minute until fragrant. Add the garam masala, paprika, and coriander, stirring constantly for about 30 seconds to toast the spices.

Step 4: Simmer and Finish

Pour the crushed tomatoes into the skillet, scraping up any browned bits from the bottom of the pan. Bring the sauce to a gentle simmer and cook for 10 minutes, allowing the flavors to meld and the sauce to thicken slightly. Reduce the heat to low and stir in the remaining Greek yogurt (or coconut milk) until smooth. Return the cooked chicken to the skillet, stirring to coat it in the sauce. Let it warm through for a few minutes. Garnish with fresh cilantro before serving.

Expert Tips for Success

Want to make your healthy chicken tikka masala absolutely perfect? Here are a few tips from our kitchen.

• Don’t Rush the Marinade: Giving the chicken at least 30 minutes to marinate is crucial for tender, flavorful results.
• Get a Good Sear: Don’t be afraid to let the chicken get nicely browned when you cook it. This caramelization, known as the Maillard reaction, adds a huge amount of flavor.
• Temper the Yogurt: To prevent the Greek yogurt from curdling when adding it to the hot sauce, you can temper it. Whisk a tablespoon of the hot tomato sauce into the yogurt in a separate bowl before stirring the mixture back into the skillet.
• Adjust Spice to Your Liking: The amount of cayenne pepper can be adjusted to control the heat level. Start with a little, and you can always add more at the end.

What to Serve with Your Tikka Masala

To keep the meal healthy and balanced, pair your chicken tikka masala with nutritious sides. Brown rice or quinoa are excellent whole-grain options. For a low-carb alternative, serve it with cauliflower rice or a side of steamed green beans. A simple cucumber and tomato salad also provides a refreshing contrast to the warm spices.

Storage and Reheating Instructions

This healthy chicken tikka masala is perfect for meal prep. Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to deepen overnight, making it even more delicious the next day.

To reheat, gently warm it in a saucepan over medium-low heat until heated through. You can also microwave it, stirring every minute or so. If the sauce becomes too thick, add a splash of water or broth to loosen it.

Frequently Asked Questions

The Recipe

Healthy Chicken Tikka Masala (Easy & Creamy)

A delicious, easy, and healthy chicken tikka masala recipe made with Greek yogurt instead of heavy cream. It's a low-calorie, high-protein take on the classic Indian dish that doesn't sacrifice flavor.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Indian

Calories: 385

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 non-fat Greek yogurt
• 2 cloves garlic minced
• 1 tbsp fresh ginger grated
• 1 tsp garam masala
• 1 tsp turmeric powder
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper or to taste
• 1/2 tsp salt

For the Tikka Masala Sauce

• 1 tbsp avocado oil divided
• 1 medium yellow onion finely chopped
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 1.5 tsp garam masala
• 1 tsp paprika
• 1/2 tsp ground coriander
• 28 oz can crushed tomatoes
• 1/2 cup plain non-fat Greek yogurt or light coconut milk
• Fresh cilantro for garnish

Equipment

• 1 Large skillet or Dutch oven
• 2 Mixing bowls

Method

 

1. In a medium bowl, combine the chicken cubes, 1/2 cup Greek yogurt, 2 minced garlic cloves, 1 tbsp grated ginger, 1 tsp garam masala, turmeric, cumin, cayenne, and salt. Mix well to coat. Cover and refrigerate for at least 30 minutes or up to 8 hours.
2. Heat 2 tsp of avocado oil in a large skillet over medium-high heat. Add the chicken in a single layer (work in batches if needed) and cook for 3-4 minutes per side, until golden brown and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add the remaining 1 tsp of oil. Add the chopped onion and cook for 4-5 minutes until soft. Stir in the 3 cloves of minced garlic and 1 tbsp of grated ginger, and cook for 1 minute until fragrant.
4. Add the 1.5 tsp garam masala, paprika, and ground coriander to the skillet. Stir constantly for 30 seconds until aromatic.
5. Pour in the crushed tomatoes, scraping any browned bits off the bottom of the pan. Bring to a simmer and cook for 10 minutes, allowing the sauce to thicken.
6. Reduce heat to low and stir in the remaining 1/2 cup of Greek yogurt until the sauce is smooth and creamy. Return the cooked chicken to the skillet and stir to coat. Let it warm through for 1-2 minutes. Garnish with fresh cilantro and serve immediately.

Notes

For the best results, marinate the chicken for at least 2 hours to make it extra tender.
To prevent the Greek yogurt from curdling, temper it by mixing a spoonful of the hot sauce into the yogurt before adding it to the pan.
Serve with brown rice or cauliflower rice to keep the meal healthy.

We Hope You Enjoy!

We are confident this will become your go-to healthy chicken tikka masala recipe. It’s a dish that proves that eating well doesn’t mean you have to give up the foods you love. If you make it, please leave a comment below and let us know what you think! For more healthy and delicious recipes, be sure to follow us on Pinterest.