Low Fat Tikka Masala Sauce

Indulge in the creamy, flavorful goodness of this Low Fat Tikka Masala Sauce, a lighter take on the classic Indian favorite. Perfectly spiced with aromatic cumin, garam masala, and turmeric, this sauce delivers rich, complex flavors without the heaviness of traditional versions. A luscious blend of low-fat plain yogurt, fat-free evaporated milk or almond milk, and tomato puree keeps it velvety smooth while slashing calories. Quick to prepare in just 30 minutes, this versatile sauce pairs beautifully with grilled chicken, tofu, or roasted vegetables, making it an irresistible companion for naan, basmati rice, or your favorite grain. Ideal for those seeking a healthier yet authentic Indian curry experience, this low-fat tikka masala is a weeknight dinner winner!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Low-fat plain yogurt
• 1 cup Tomato puree
• 1 large Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder (optional, for heat)
• 0.5 cup Low-sodium vegetable stock
• 1 cup Fat-free evaporated milk or unsweetened almond milk
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the finely chopped onion and sauté for 5–7 minutes until soft and golden brown.

Step 3

Stir in the minced garlic and ginger and cook for another 1–2 minutes until fragrant.

Step 4

Add the ground cumin, coriander, turmeric, paprika, garam masala, and chili powder (if using). Mix well and cook for 1 minute to toast the spices.

Step 5

Pour in the tomato puree and stir to combine with the spices and onions. Simmer for 5 minutes.

Step 6

Add the low-sodium vegetable stock and stir. Let the mixture simmer for another 3–4 minutes.

Step 7

Slowly stir in the evaporated milk or almond milk, ensuring the sauce becomes creamy without curdling. Simmer for 3–4 minutes.

Step 8

Add the low-fat plain yogurt, one spoonful at a time, stirring continuously to maintain a smooth consistency.

Step 9

Season the sauce with salt and adjust to taste. Let the sauce simmer for an additional 2–3 minutes.

Step 10

Remove the sauce from heat and garnish with chopped fresh cilantro, if desired.

Step 11

Serve warm over grilled chicken, tofu, or vegetables, or enjoy with basmati rice or naan.

Nutrition Facts

Serving size	(1047.2g)

Amount per serving	% Daily Value*
Calories	695.9

Total Fat 20.9g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 18.7mg	0%
Sodium 1793.5mg	0%
Total Carbohydrate 95.2g	0%
Dietary Fiber 11.3g	0%
Total Sugars 67.4g
Protein 41.4g	0%

Vitamin D 224.5IU	0%
Calcium 1282.7mg	0%
Iron 8.1mg	0%
Potassium 3040.0mg	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: 25.6%

Protein: 22.5%

Carbs: 51.8%