Healthier Chicken Tikka Masala Recipe

Name: Healthier Chicken Tikka Masala Recipe
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 2
Ingredients: For the Chicken Marinade:; 500g boneless skinless chicken breast, cut into bite-sized pieces; 1 cup plain Greek yogurt (low-fat); 2 garlic cloves, minced; 1-inch piece fresh ginger, grated; 1 tsp ground cumin; 1 tsp ground coriander; 1 tsp garam masala; ½ tsp smoked paprika; ½ tsp turmeric; ½ tsp salt; Juice of ½ lemon; For the Sauce:; 1 tbsp olive oil; 1 small onion, finely chopped; 2 garlic cloves, minced; 1-inch piece fresh ginger, grated; 1 tsp ground cumin; 1 tsp paprika; 1 tsp garam masala; ½ tsp chili powder (optional, for heat); 1 can (400g) chopped tomatoes; ¼ cup water; ½ cup light coconut milk or ¼ cup low-fat Greek yogurt (for extra creaminess); Salt and pepper, to taste; Fresh coriander (cilantro), chopped, for garnish

by The Heavenly Bakes

2 servings

1 hr 20 min

This lightened-up Chicken Tikka Masala keeps all the bold, rich flavors of the classic dish while cutting back on cream and oil for a more wholesome option. Tender pieces of chicken breast are marinated in a spiced Greek yogurt mixture, then grilled or baked for a charred finish before being simmered in a fragrant tomato-based sauce. We’ve swapped heavy cream for a splash of light coconut milk or low-fat yogurt, making it creamy yet kind to your waistline. Perfectly paired with brown basmati rice or cauliflower rice, this dish is a nourishing comfort food you'll come back to again and again.

Healthier Chicken Tikka Masala Recipe

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Recipe details

Yield 2 servings
Time spent: Prep time: 20 Minutes Cook time: 60 Minutes Total time: 1 hr 20 min

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Ingredients

For the Chicken Marinade:
500g boneless skinless chicken breast, cut into bite-sized pieces
1 cup plain Greek yogurt (low-fat)
2 garlic cloves, minced
1-inch piece fresh ginger, grated
1 tsp ground cumin
1 tsp ground coriander
1 tsp garam masala
½ tsp smoked paprika
½ tsp turmeric
½ tsp salt
Juice of ½ lemon
For the Sauce:
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1-inch piece fresh ginger, grated
1 tsp ground cumin
1 tsp paprika
1 tsp garam masala
½ tsp chili powder (optional, for heat)
1 can (400g) chopped tomatoes
¼ cup water
½ cup light coconut milk or ¼ cup low-fat Greek yogurt (for extra creaminess)
Salt and pepper, to taste
Fresh coriander (cilantro), chopped, for garnish

Instructions

Marinate the Chicken:
In a large bowl, combine all marinade ingredients. Add chicken and coat well. Cover and refrigerate for at least 1 hour, ideally overnight for best flavor.
Cook the Chicken:
Preheat grill or oven to 200°C (390°F). Thread chicken pieces onto skewers or lay on a lined baking tray. Grill/bake for 15-20 minutes, turning halfway, until lightly charred and cooked through. Set aside.
Make the Sauce:
In a large non-stick pan, heat olive oil over medium heat. Add chopped onion and sauté for 5-6 minutes until softened. Add garlic and ginger, and cook for another minute until fragrant.
Spice it Up:
Stir in cumin, paprika, garam masala, and chili powder (if using). Cook for 1 minute, then add chopped tomatoes and water. Simmer for 10 minutes, allowing the sauce to thicken slightly.
Blend & Finish:
For a smoother sauce, blend using an immersion blender (optional). Stir in coconut milk or yogurt. Add the cooked chicken to the pan and simmer for another 5-10 minutes to absorb the flavors.
Serve:
Taste and adjust seasoning. Serve hot with brown basmati rice, cauliflower rice, or whole-wheat naan. Garnish with fresh coriander.

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