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Healthy chicken tikka masala is a creamy and delicious weeknight meal that comes together quickly. Bite-sized cubes of boneless chicken are marinated in a spiced Greek yogurt chicken tikka masala marinade. The chicken is pan seared and then simmered in a creamy tomato sauce seasoned with your favorite Indian flavors. Serve this Indian tikka masala with chicken over rice and garnish with cilantro. Serve with naan bread so you can sop up all of the flavorful sauce.
A favorite in Indian restaurants, this chicken tikka recipe has an authentic flavor, but you may be surprised by rumors that this curry dish is actually British. No matter where it came from, there is no standard for making chicken tikka masala, so it’s a versatile recipe that you can adjust based on what is and isn’t available in your pantry. This healthy chicken tikka masala is perfect for those nights when you want to enjoy your favorite takeout flavors at home.
If you love Indian Tikka Masala, try Red Thai Vegan Curry or Thai Red Curry Chicken.
Why You’ll Love This Chicken Tikka Recipe
- It’s flavorful. The intense flavor of the bright and creamy tomato sauce makes this a dish you’ll want to make again and again.
- It’s family-friendly. This flavorful chicken tikka recipe is a mildly spicy curry. You can easily tone it down even more by reducing the amount of red chili powder.
- It’s ideal for weeknights. Not only is this healthy chicken tikka masala quick to throw together, but it’s also full of flavor and so comforting.
Ingredients for Chicken Tikka Masala
For the chicken
- Chicken: cut boneless, skinless chicken breasts into bite-sized cubes.
- Greek Yogurt: Substitute low-fat Greek yogurt to make the chicken tikka masala marinade even healthier.
- Lemon Juice: fresh lemon juice has a superior flavor to bottled lemon juice.
- Aromatics: fresh minced garlic and grated ginger bring all kinds of flavor to the dish.
- Red Chili Powder: Indian red chili powder does pack some heat, so feel free to use paprika if you prefer.
- Salt: to taste.
- Turmeric Powder: This earthy spice adds color and flavor.
- Olive Oil: or another neutral oil for sautéing the chicken.
For the tikka masala
- Butter: you can use salted or unsalted butter.
- Aromatics: yellow onion, garlic, and ginger add aroma and flavor.
- Spices: A combination of ground coriander, red chili powder, garam masala, cumin powder, salt and turmeric powder create a spicy seasoning that you will love.
- Tomatoes: tomato paste and diced tomatoes are used to make the tomato sauce.
- Heavy Cream: adds creaminess to the sauce. Substitute coconut cream or full fat coconut milk if preferred.
- Brown Sugar: a small amount of brown sugar adds a slight sweetness that rounds out the flavors.
- Cilantro: chopped cilantro adds a bright finish to the dish.
- Lemon wedges: to garnish.
How To Make Chicken Tikka Masala
- Prepare the chicken tikka masala marinade. In a medium bowl, prepare the marination by combining the chicken, yogurt, lemon juice, garlic, ginger, chili powder, salt and turmeric. Allow the chicken to marinate for at least 30 minutes (preferably overnight).
- Cook the chicken. Heat a large skillet on medium heat and add oil. Once the oil is heated, add the chicken pieces and cook for 5-6 minutes until lightly browned. Transfer the cooked chicken pieces to a plate and set them aside.
- Saute the aromatics and add the spices. To the same skillet, add the butter to make tikka masala. Add the onion, garlic and garlic, saute for 3-5 minutes until the onions turn translucent. Add in the spices; coriander powder, red chili powder, garam masala, cumin, salt, and turmeric powder. Saute for a minute.
- Prepare the tomato sauce. Stir in the tomato paste and diced tomatoes and cook for 4-5 minutes. Once the sauce is thickened, add the heavy cream and cook for five more minutes. Add the brown sugar at this stage.
- Simmer the chicken tikka recipe. Once the tikka masala starts bubbling, add the chicken back to the pot and allow the masala to simmer for 10 minutes on a low flame.
- Garnish and serve. Once the chicken is cooked through, add in the chopped cilantro and turn off the heat. Serve the chicken tikka masala with a bowl of rice and lemon wedges on the side to enjoy!
Tips To Make Indian Tikka Masala with Chicken
- Thicken a sauce by letting it simmer for a few more minutes.
- Thin a sauce by adding ¼ cup of water or broth.
- Need a dairy-free alternative? Use coconut cream or full fat coconut milk instead of the heavy cream.
- Make this vegan by using tofu instead of chicken and substituting the yogurt, butter and milk with plant based alternatives.
- Always use fresh lemons, garlic and ginger when possible.
- Cut the chicken into even, bite-sized pieces and pat dry with paper towels before adding to the marinade.
- Marinate the chicken for at least 30 minutes but preferably overnight.
- Use boneless skinless chicken thighs if you prefer.
- Chop all of your aromatics when you prepare the marinade and store in the fridge. Dinner will come together that much quicker the next night.
Frequently Asked Questions
Tikka refers to the pieces of chicken that are marinated in Greek yogurt and then grilled or sauteed. Masala refers to the flavorful spices added to the creamy tomato sauce.
This curry dish contains a variety of spices and spice blends, which can vary in heat level but overall, the dish is relatively mild to moderate. Reducing the spice level is easy by using paprika instead of red chili powder. Increase the spice by adding cayenne or red pepper flakes.
Leftovers can be stored in an airtight container in the fridge for up to 5 days. Reheat in the microwave or on the stovetop, stirring frequently.
Allow the healthy chicken tikka masala to cool, pour it into an airtight container and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Chicken tikka masala can be piled over rice and serve it with naan to sop up all the flavorful sauce. Add a vegetable side dish such as Cheesy Broccoli Bites, Cauliflower Rice, or Roasted Brussels Sprouts.
More Flavorful Chicken Recipes
- Fajita Stuffed Chicken
- Baked Salsa Chicken
- Creamy Chicken and Mushroom Stroganoff
- Lemon Herb Mediterranean Chicken
- Sweet Thai Chili Chicken Stir Fry
I hope you enjoy all the recipes I share with you, including this delicious Indian Tikka Masala recipe. I hope you try it, enjoy it, rate it, and share it with your friends and family!
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Healthy Chicken Tikka Masala
Ingredients
For the chicken
- 1 ½ lb chicken breasts, cut into bite-sized cubes
- ¾ cup Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon red chili powder or paprika
- 1 teaspoon salt
- ½ teaspoon turmeric powder
- 2 tablespoons olive oil
For the tikka masala
- 2 tablespoons butter
- 1 medium yellow onion, diced
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon ground coriander
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon cumin powder
- 1 teaspoon salt
- ½ teaspoon turmeric powder
- 2 tablespoon tomato paste
- 1 14oz can diced tomatoes
- 1 cup heavy cream
- 1 teaspoon brown sugar
- 2 tablespoons cilantro, chopped
- Lemon wedges, to garnish
Instructions
- In a medium bowl, prepare the marination by combining the chicken, yogurt, lemon juice, garlic, ginger, chili powder, salt and turmeric. Allow the chicken to marinate for at least 30 minutes (preferably overnight).
- Heat a large skillet on medium heat and add oil. Once the oil is heated, add the chicken pieces and cook for 5-6 minutes until lightly browned. Transfer the cooked chicken pieces to a plate and set them aside.
- To the same skillet, add the butter to make tikka masala. Add the onion, garlic and garlic, saute for 3-5 minutes until the onions turn translucent.
- Add in the spices; coriander powder, red chili powder, garam masala, cumin, salt, and turmeric powder. Saute for a minute.
- Stir in the tomato paste and diced tomatoes and cook for 4-5 minutes. Once the sauce is thickened, add the heavy cream and cook for 5 more minutes. Add the brown sugar at this stage.
- Once the tikka masala starts bubbling, add the chicken back to the pot and allow the masala to simmer for 10 minutes on a low flame.
- Once the chicken is cooked through, add in the chopped cilantro and turn off the heat.
- Serve the chicken tikka masala with a bowl of rice and lemon wedges on the side to enjoy!
Notes
- Thicken a sauce by letting it simmer for a few more minutes.
- Thin a sauce by adding ¼ cup of water or broth.
- Need a dairy-free alternative? Use coconut cream or full fat coconut milk instead of the heavy cream.
- Make this vegan by using tofu instead of chicken and substituting the yogurt, butter and milk with plant based alternatives.
- Always use fresh lemons, garlic and ginger when possible.
- Cut the chicken into even, bite-sized pieces and pat dry with paper towels before adding to the marinade.
- Marinate the chicken for at least 30 minutes but preferably overnight.
- Use boneless skinless chicken thighs if you prefer.
- Chop all of your aromatics when you prepare the marinade and store in the fridge. Dinner will come together that much quicker the next night.
