Low Fat Tikka Chicken

Elevate your healthy eating game with this mouthwatering Low Fat Tikka Chicken recipe that’s big on flavor but light on calories. Tender, bite-sized pieces of boneless, skinless chicken breast are marinated in a vibrant blend of spices, low-fat Greek yogurt, garlic, ginger, and a hint of lemon juice, ensuring every bite bursts with aromatic goodness. Baked to perfection in your oven, this guilt-free, high-protein dish is a fantastic alternative to traditional fried tikka recipes. Ready in under an hour of active cooking and meal-prep friendly, it’s a versatile option you can serve with fresh naan, a crisp salad, or rice. Perfect for weeknight dinners or meal prep, this easy-to-make recipe prioritizes both health and flavor, making it a must-try for anyone seeking a lighter twist on classic Indian-inspired cuisine.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 120 grams Low-fat plain Greek yogurt
• 3 cloves Garlic, minced
• 2 teaspoons Ginger, freshly grated
• 1 tablespoon Lemon juice
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Chili powder (optional, for spice)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 spray Olive oil spray
• 10 grams Fresh cilantro, chopped (for garnish)

Directions

Step 1

Cut the boneless, skinless chicken breast into bite-sized cubes and set aside.

Step 2

In a large mixing bowl, combine the low-fat plain Greek yogurt, minced garlic, freshly grated ginger, lemon juice, ground cumin, ground coriander, ground turmeric, paprika, garam masala, chili powder (if using), salt, and black pepper. Mix thoroughly to form a smooth marinade.

Step 3

Add the chicken cubes to the bowl, ensuring each piece is fully coated in the marinade. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to overnight for more flavor.

Step 4

Preheat your oven to 220°C (430°F) and line a baking sheet with aluminum foil. Spray a light coat of olive oil on the foil to prevent sticking.

Step 5

Arrange the marinated chicken pieces on the baking sheet, leaving space between each piece for even cooking.

Step 6

Bake in the preheated oven for 20-25 minutes, turning the pieces halfway through cooking to ensure they brown evenly. Check that the internal temperature of the chicken reaches 75°C (165°F) for safe consumption.

Step 7

Once cooked, remove the chicken tikka from the oven and let it rest for 5 minutes.

Step 8

Garnish with freshly chopped cilantro and serve with your choice of low-fat dipping sauce, naan, or a side salad for a complete meal.

Nutrition Facts

Serving size	(675.4g)

Amount per serving	% Daily Value*
Calories	977.8

Total Fat 22.6g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 437mg	0%
Sodium 1603.9mg	0%
Total Carbohydrate 16.6g	0%
Dietary Fiber 4.3g	0%
Total Sugars 5.3g
Protein 169.6g	0%

Vitamin D 25IU	0%
Calcium 279.6mg	0%
Iron 10.1mg	0%
Potassium 1755.0mg	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: 21.5%

Protein: 71.5%

Carbs: 7.0%