High Protein Tikka Masala Chicken

Elevate your weeknight dinner with this High Protein Tikka Masala Chicken, a flavorful and wholesome twist on the classic Indian-inspired dish. Tender, marinated chicken breast is seared to perfection, then simmered in a creamy, aromatic tomato and coconut milk sauce infused with bold spices like garam masala, cumin, and turmeric. Made lighter with non-fat Greek yogurt and light coconut milk, this recipe delivers on both nutrition and indulgence, packing a protein-rich punch ideal for fitness enthusiasts and food lovers alike. Ready in just under an hour, it’s a satisfying meal perfect for pairing with steamed rice or naan, while the zesty cilantro and lemon juice garnish adds a burst of freshness to every bite. Whether you’re meal-prepping or serving a cozy family dinner, this tikka masala guarantees a hearty, restaurant-quality experience at home.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Chicken breast
• 120 grams Greek yogurt (non-fat, plain)
• 1 tablespoon Ginger (grated)
• 2 cloves Garlic (minced)
• 1 teaspoon Garam masala
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 1 medium Onion (diced)
• 400 grams Tomato puree (unsweetened)
• 200 milliliters Coconut milk (light)
• 2 tablespoons Fresh cilantro (chopped)
• 1 tablespoon Lemon juice
• 0.5 teaspoon Ground coriander

Directions

Step 1

Cut the chicken breast into bite-sized pieces and place it in a mixing bowl.

Step 2

In the mixing bowl, combine Greek yogurt, grated ginger, minced garlic, garam masala, paprika, ground cumin, turmeric, cayenne pepper, and half the salt. Mix well to coat the chicken evenly in the marinade.

Step 3

Cover the bowl and let the chicken marinate in the refrigerator for at least 15 minutes (or up to 24 hours for deeper flavor).

Step 4

Heat 1 tablespoon of vegetable oil in a large skillet or pan over medium heat. Add the marinated chicken pieces in a single layer and cook for 4-5 minutes on each side until golden brown. Remove the chicken from the pan and set aside.

Step 5

In the same pan, add the remaining 1 tablespoon of vegetable oil and sauté the diced onion over medium heat until it becomes soft and translucent, about 5-7 minutes.

Step 6

Add the tomato puree, ground coriander, and the remaining salt to the pan. Stir well and let the mixture simmer for about 5 minutes, until the tomato puree thickens slightly.

Step 7

Lower the heat and stir in the coconut milk. Mix until the sauce is smooth and well combined.

Step 8

Return the cooked chicken to the pan, stirring to coat it in the sauce. Simmer on low heat for 10 minutes to ensure the chicken is fully cooked and the flavors meld together.

Step 9

Just before serving, mix in the lemon juice and garnish with fresh cilantro.

Step 10

Serve the high-protein tikka masala chicken hot, with steamed rice or a side of your choice.

Nutrition Facts

Serving size	(1447.3g)

Amount per serving	% Daily Value*
Calories	1379.3

Total Fat 55.8g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 19.3g
Cholesterol 434mg	0%
Sodium 4135.2mg	0%
Total Carbohydrate 65.8g	0%
Dietary Fiber 11.6g	0%
Total Sugars 31.8g
Protein 164.6g	0%

Vitamin D 0IU	0%
Calcium 355.4mg	0%
Iron 12.4mg	0%
Potassium 3935.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.3%

Protein: 46.2%

Carbs: 18.5%