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Chicken Tikka Masala
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Chicken Tikka Masala

A healthy chicken tikka masala recipe made with easy-to-find ingredients. Not too spicy and filled with rich Indian-inspired flavors!

Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings: 6 servings
Calories: 256 kcal
Course: Main Course
Cuisine: Indian

Ingredients

  • 1 ½ pounds chicken breast cut into bite-size pieces, boneless skinless
  • 1 ½ teaspoons kosher salt divided
  • 1 tablespoon butter unsalted
  • 1 yellow onion finely chopped, small
  • 3 garlic minced (about 1 tablespoon, large cloves
  • 1 tablespoon ginger fresh, minced
  • 1 tablespoon garam masala
  • 1 teaspoon ground chili powder
  • 1 teaspoon cumin ground
  • 1 teaspoon Turmeric ground
  • ¼ teaspoon cayenne pepper use more if you like the dish spicy, ground
  • 1 tomato sauce no salt added, 8-ounce can
  • 1 coconut milk 14.5-ounce can, light
  • ¾ cup peas no need to thaw, frozen
  • ½ cup Greek yogurt plain, nonfat
  • brown rice or Homemade Naan; for serving, prepared
  • cilantro for serving, fresh

Instructions

    Cup of Yum
  1. Season the chicken with 1 teaspoon kosher salt and set aside.
  2. In a Dutch oven or similar large, sturdy pot, melt the butter over medium heat. Once melted, add the onion. Cook until beginning to soften, about 4 minutes. Stir in the garlic, ginger, garam masala, chili powder, cumin, turmeric, and cayenne. Cook, stirring often, until the onion is completely soft and the spices are very fragrant, about 3 minutes more.
  3. Add the chicken pieces, stir to coat with the spices and onion, and cook, stirring often, just until the outsides start to brown, about 4 minutes.
  4. Add the tomato sauce, coconut milk, and remaining 1/2 teaspoon salt. Stir to combine.
  5. Bring the pot to a simmer, then reduce the heat to medium low. Let simmer gently until the sauce thickens slightly and the chicken is tender and cooked through, about 20 minutes.
  6. Stir in the peas.
  7. Let cool for 3 to 4 minutes, and then stir in the Greek yogurt (do not stir in the Greek yogurt right away or it may curdle). Enjoy warm with rice or naan and a sprinkle of fresh cilantro.

Notes

  • *Garam masala is a blend of many spices and is very important to the final flavor of the recipe. It is available in most grocery stores and can also be found online here.
  • TO STORE: Leftovers can be stored in an airtight storage container in the refrigerator for up to 5 days.
  • TO REHEAT: Rewarm chicken tikka masala in a Dutch oven on the stovetop over medium-low heat. You can also reheat this dish in the microwave.
  • TO FREEZE: Freeze leftovers in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. The texture of the sauce may change, but the flavors will still be delicious.
  • Adapted from my Instant Pot Chicken Tikka Masala.

Nutrition Information

Serving 1(of 6) Calories 256kcal (13%) Carbohydrates 11g (4%) Protein 28g (56%) Fat 10g (15%) Saturated Fat 7g (35%) Cholesterol 79mg (26%) Potassium 664mg (14%) Fiber 2g (8%) Sugar 4g (8%) Vitamin A 528IU (11%) Vitamin C 13mg (14%) Calcium 47mg (5%) Iron 2mg (11%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 256

% Daily Value*

Serving 1(of 6)
Calories 256kcal 13%
Carbohydrates 11g 4%
Protein 28g 56%
Fat 10g 15%
Saturated Fat 7g 35%
Cholesterol 79mg 26%
Potassium 664mg 14%
Fiber 2g 8%
Sugar 4g 8%
Vitamin A 528IU 11%
Vitamin C 13mg 14%
Calcium 47mg 5%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.