High-Protein Chicken Tikka Masala

Sara Gomez here, and I’m thrilled to share my go-to recipe for a budget-friendly, high-protein treat that’s perfect for meal prep: Chicken Tikka Masala. This Indian-inspired dish is a staple in many households, and for good reason – it’s not only delicious but also packed with protein to keep you full and satisfied.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Total Time: 45 minutes
• Servings: 6-8
• Difficulty: Moderate

Why You’ll Love This High-Protein Chicken Tikka Masala

• It’s a family-friendly recipe that’s easy to customise to suit everyone’s tastes.
• The combination of spices and herbs creates an aromatic and flavourful dish that’s a treat for the senses, much like our Vegetarian High-Protein Chickpea And Feta Stuffed Peppers.online/vegetarian-high-protein-caprese-egg-white-frittata/”>Vegetarian High-Protein Caprese Egg White Frittata.online/vegetarian-high-protein-bean-and-cheese-quesadilla/”>Vegetarian High-Protein Bean And Cheese Quesadilla.online/vegetarian-high-protein-spinach-and-ricotta-stuffed-shells/”>Vegetarian High-Protein Spinach And Ricotta Stuffed Shells.online/vegetarian-high-protein-egg-fried-rice/”>Vegetarian High-Protein Egg Fried Rice.online/vegetarian-high-protein-halloumi-and-chickpea-salad/”>Vegetarian High-Protein Halloumi And Chickpea Salad.online/vegetarian-high-protein-greek-yogurt-lentil-bowl/”>Vegetarian High-Protein Greek Yogurt Lentil Bowl.online/vegetarian-high-protein-egg-and-black-bean-burrito/”>Vegetarian High-Protein Egg And Black Bean Burrito .online/vegan-high-protein-tofu-tikka-masala/”>Vegan High-Protein Tofu Tikka Masala .online/vegan-high-protein-edamame-fried-rice/”>Vegan High-Protein Edamame Fried Rice .online/vegan-high-protein-quinoa-buddha-bowl/”>Vegan High-Protein Quinoa Buddha Bowl .online/vegan-high-protein-tempeh-stir-fry/”>Vegan High-Protein Tempeh Stir-Fry .online/vegan-high-protein-black-bean-burger/”>Vegan High-Protein Black Bean Burger .online/vegan-high-protein-chickpea-curry/”>Vegan High-Protein Chickpea Curry . As a meal prep recipe, it’s perfect for busy families or individuals who want a quick and nutritious meal, perhaps even a Low-Calorie High-Protein Vegetable And Egg Soup for a lighter option, a Low-Calorie High-Proteonline/vegetarian-high-protein-paneer-tikka-bowl/”>Vegetarian High-Protein Paneer Tikka Bowl.online/vegan-high-protein-tofu-tikka-masala/”>Vegan High-Protein Tofu Tikka Masala.online/vegan-high-protein-edamame-fried-rice/”>Vegan High-Protein Edamame Fried Rice.online/vegan-high-protein-quinoa-buddha-bowl/”>Vegan High-Protein Quinoa Buddha Bowl .online/vegan-high-protein-tempeh-stir-fry/”>Vegan High-Protein Tempeh Stir-Fry.online/vegan-high-protein-black-bean-burger/”>Vegan High-Protein Black Bean Burger.online/vegan-high-protein-chickpea-curry/”>Vegan High-Protein Chickpea Curry.
• As a meal prep recipe, it’s perfect for busy families or individuals who want a quick and nutritious meal, perhaps even a Low-Calorie High-Protein Vegetable And Egg Soup for a lighter option, a Low-Calorie High-Protein Egg White Scramble for a quick and light breakfast, a Protein Mug Cake With Cocoa for a quick dessert, a hearty High-Protein Tofu And Chickpea Curry for a satisfying main, High-Protein Baked Ziti With Ground Turkey , Blueberry Protein Muffins for a grab-and-go breakfast or snack, No-Bake Peanut Butter Protein Balls , Baked Protein Pizza Bites , a High-Protein Lentil Soup , High-Protein Garlic Butter Chicken And Rice Bowl , High-Protein Turkey Chili Meal Prep , High-Protein Ground Beef And Sweet Potato Skillet, or a High-Protein Baked Cod And Rice Meal Prep .online/no-bake-peanut-butter-protein-balls/”>No-Bake Peanut Butter Protein Balls , Baked Protein Pizza Bites , a High-Protein Lentil Soup , High-Protein Garlic Butter Chicken And Rice Bowl , High-Protein Turkey Chili Meal Prep, or a High-Protein Baked Cod And Rice Meal Prep .online/baked-protein-pizza-bites/”>Baked Protein Pizza Bites, a High-Protein Lentil Soup , High-Protein Garlic Butter Chicken And Rice Bowl , or a High-Protein Baked Cod And Rice Meal Prep .online/high-protein-garlic-butter-chicken-and-rice-bowl/”>High-Protein Garlic Butter Chicken And Rice Bowl, or a High-Protein Baked Cod And Rice Meal Prep .online/no-bake-protein-cheesecake-bites/”>No-Bake Protein Cheesecake Bites, a High-Protein Lentil Soup , or a High-Protein Baked Cod And Rice Meal Prep .online/high-protein-lentil-soup/”>High-Protein Lentil Soup , or a High-Protein Baked Cod And Rice Meal Prep .online/high-protein-baked-ziti-with-ground-turkey/”>High-Protein Baked Ziti With Ground Turkey , Blueberonline/low-calorie-high-protein-egg-white-scramble/”>Low-Calorie High-Protein Egg White Scramble for a quick and light breakfast, a Protein Mug Cake With Cocoa for a quick dessert, a hearty High-Protein Tofu And Chickpea Curry for a satisfying main, High-Protein Baked Ziti With Ground Turkey , Blueberry Protein Muffins for a grab-and-go breakfast or snack, a High-Protein Lentil Soup , or a High-Protein Baked Cod And Rice Meal Prep .online/high-protein-lentil-soup/”>High-Protein Lentil Soup, or a High-Protein Baked Cod And Rice Meal Prep .online/high-protein-baked-ziti-with-ground-turkey/”>High-Protein Baked Ziti With Ground Turkey, Blueberry Protein Muffins for a grab-and-go breakfast or snack, or a High-Protein Baked Cod And Rice Meal Prep .online/blueberry-protein-muffins/”>Blueberry Protein Muffins for a grab-and-go breakfast or snack.online/high-protein-tofu-and-chickpea-curry/”>High-Protein Tofu And Chickpea Curry for a satisfying main.online/protein-mug-cake-with-cocoa/”>Protein Mug Cake With Cocoa for a quick dessert.online/low-calorie-high-protein-vegetable-and-egg-soup/”>Low-Caloronline/high-protein-baked-cod-and-rice-meal-prep/”>High-Protein Baked Cod And Rice Meal Prep.online/blueberry-protein-muffins/”>Blueberry Protein Muffins for a grab-and-go breakfast or snack.online/high-protein-tofu-and-chickpea-curry/”>High-Protein Tofu And Chickpea Curry for a satisfying main.online/protein-mug-cake-with-cocoa/”>Protein Mug Cake With Cocoa for a quick dessert.online/low-calorie-high-protein-vegetable-and-egg-soup/”>Low-Calorie High-Protein Vegetable And Egg Soup for a lighter option.
• It’s an excellent way to incorporate protein-rich chicken into your diet, making it a great option for those looking to build muscle or maintain a healthy weight.
• The leftovers keep well in the fridge or freezer, making it a great option for meal prep enthusiasts.

High-Protein Chicken Tikka Masala

15 min prep  ·  25 min cook  ·  4 servings

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Ingredients You’ll Need

• 500g boneless, skinless chicken breast or thighs, cut into 1-inch pieces
• 1 tsp ground cumin
• 1 tsp curry powder
• 1 tsp garam masala
• 1/2 tsp cayenne pepper (optional)
• 1 can (400ml) coconut milk
• 1 cup chicken broth or stock
• 2 tbsp tomato puree
• 2 tbsp plain Greek yoghurt
• 1 tsp lemon juice
• 1 tsp honey or sugar
• 1/4 cup chopped fresh cilantro or coriander (optional)
• 1/4 cup chopped fresh mint leaves (optional)
• Salt and pepper, to taste
• Vegetable oil, for cooking

Tip: You can adjust the amount of spices to suit your taste preferences. If you prefer a milder flavour, reduce the amount of cayenne pepper or omit it altogether.

Equipment You’ll Need

• Large frying pan or skillet
• Sharp knife and cutting board
• Mixing bowls
• Wooden spoon or spatula

Instructions

1. Step 1: Marinate the Chicken In a mixing bowl, combine the chicken, cumin, curry powder, garam masala, cayenne pepper (if using), salt, and pepper. Mix well to coat the chicken evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours. This allows the chicken to absorb the flavours and spices.
2. Step 2: Prepare the Spice Blend In a small bowl, mix together the cumin, curry powder, garam masala, and cayenne pepper (if using) to create the spice blend. This is the key to the dish’s flavour.
3. Step 3: Cook the Chicken Heat 2 tablespoons of oil in a large frying pan or skillet over medium-high heat. Remove the chicken from the marinade, allowing any excess to drip off. Cook the chicken for 5-7 minutes or until it’s browned and cooked through. Transfer the chicken to a plate and set aside.
4. Step 4: Prepare the Sauce In the same pan, add 1 tablespoon of oil over medium heat. Add the spice blend and cook for 1-2 minutes, stirring constantly, until the spices are fragrant. Add the tomato puree, coconut milk, chicken broth or stock, yoghurt, lemon juice, and honey or sugar. Stir well to combine and bring the mixture to a simmer.
5. Step 5: Finish the Sauce Reduce the heat to low and let the sauce simmer for 5-7 minutes or until it’s thickened and creamy. Stir occasionally to prevent the sauce from sticking to the pan.
6. Step 6: Combine the Chicken and Sauce Add the cooked chicken back into the pan and stir to coat the chicken with the sauce. Simmer for an additional 2-3 minutes or until the chicken is fully coated.
7. Step 7: Serve Transfer the Chicken Tikka Masala to a serving dish or individual plates. Garnish with chopped cilantro or coriander and mint leaves (if using). Serve hot over basmati rice or with naan bread.
8. Step 8: Store Leftovers Transfer the leftovers to an airtight container and refrigerate for up to 3 days or freeze for up to 2 months. Reheat the dish in the microwave or oven until hot and steaming.

Tips From My Kitchen

• Use the right type of chicken: Boneless, skinless chicken breast or thighs are perfect for this recipe. You can also use a combination of both for a more interesting texture.
• Don’t overcook the chicken: Cook the chicken until it’s just cooked through, as overcooking can make it dry and tough.
• Adjust the spice level: If you prefer a milder flavour, reduce the amount of cayenne pepper or omit it altogether. For a spicier version, add more cayenne pepper or use hot sauce to taste.
• Use high-quality spices: Fresh and aromatic spices make a world of difference in the flavour of the dish. Invest in good-quality spices for the best results.
• Make it a meal prep recipe: Cook the chicken and sauce in bulk, then portion them into individual containers for a quick and easy meal throughout the week.

Common Mistakes to Avoid

• Overcrowding the pan: Cook the chicken in batches if necessary, to prevent overcrowding the pan. This ensures even cooking and prevents the chicken from steaming instead of browning.
• Wrong temperature: Cook the chicken over medium-high heat to achieve a nice crust on the outside and juicy interior. If the heat is too low, the chicken may steam instead of brown.
• Skipping the rest time: Let the chicken rest for at least 10 minutes before serving. This allows the juices to redistribute, making the chicken more tender and juicy.

Delicious Variations to Try

• Spicy Version: Add more cayenne pepper or use hot sauce to taste. You can also add diced jalapeños or serrano peppers for an extra kick.
• Vegetarian/Vegan Option: Replace the chicken with cubed tofu or tempeh, and use a vegan-friendly curry powder and yoghurt substitute.
• Different Protein: Use shrimp, scallops, or pork instead of chicken. You can also add vegetables like bell peppers, carrots, or potatoes for added fibre and nutrients.

What to Serve With High-Protein Chicken Tikka Masala

• Basmati rice or naan bread: Serve the dish over basmati rice or with naan bread for a filling and satisfying meal.
• Vegetables: Add steamed or roasted vegetables like broccoli, cauliflower, or carrots to increase the nutrient density of the dish.
• Roti or chapati: Serve the dish with roti or chapati for a more authentic Indian experience.

Frequently Asked Questions

High-Protein Chicken Tikka Masala

A healthier, high-protein version of the classic Indian-inspired dish, featuring tender chicken breast or thighs in a creamy, flavorful tomato and coconut milk sauce, enriched with Greek yogurt and aromatic spices.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Indian

Calories: 350

Ingredients
Method
Notes

Ingredients

  

• 500 g boneless skinless chicken breast or thighs, cut into 1-inch pieces
• 1 tsp ground cumin
• 1 tsp curry powder
• 1 tsp garam masala
• 1/2 tsp cayenne pepper optional
• 1 can 400ml coconut milk
• 1 cup chicken broth or stock
• 2 tbsp tomato puree
• 2 tbsp plain Greek yoghurt
• 1 tsp lemon juice
• 1 tsp honey or sugar
• 1/4 cup chopped fresh cilantro or coriander optional
• 1/4 cup chopped fresh mint leaves optional
• Salt and pepper to taste
• Vegetable oil for cooking

Method

 

1. Marinate the Chicken In a mixing bowl, combine the chicken, cumin, curry powder, garam masala, cayenne pepper (if using), salt, and pepper. Mix well to coat the chicken evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours. This allows the chicken to absorb the flavours and spices.
2. Prepare the Spice Blend In a small bowl, mix together the cumin, curry powder, garam masala, and cayenne pepper (if using) to create the spice blend. This is the key to the dish’s flavour.
3. Cook the Chicken Heat 2 tablespoons of oil in a large frying pan or skillet over medium-high heat. Remove the chicken from the marinade, allowing any excess to drip off. Cook the chicken for 5-7 minutes or until it’s browned and cooked through. Transfer the chicken to a plate and set aside.
4. Prepare the Sauce In the same pan, add 1 tablespoon of oil over medium heat. Add the spice blend and cook for 1-2 minutes, stirring constantly, until the spices are fragrant. Add the tomato puree, coconut milk, chicken broth or stock, yoghurt, lemon juice, and honey or sugar. Stir well to combine and bring the mixture to a simmer.
5. Finish the Sauce Reduce the heat to low and let the sauce simmer for 5-7 minutes or until it’s thickened and creamy. Stir occasionally to prevent the sauce from sticking to the pan.
6. Combine the Chicken and Sauce Add the cooked chicken back into the pan and stir to coat the chicken with the sauce. Simmer for an additional 2-3 minutes or until the chicken is fully coated.
7. Serve Transfer the Chicken Tikka Masala to a serving dish or individual plates. Garnish with chopped cilantro or coriander and mint leaves (if using). Serve hot over basmati rice or with naan bread.
8. Store Leftovers Transfer the leftovers to an airtight container and refrigerate for up to 3 days or freeze for up to 2 months. Reheat the dish in the microwave or oven until hot and steaming.

Notes

Marinating the chicken for at least 30 minutes is recommended for optimal flavor. Serve hot over basmati rice or with naan bread. Leftovers can be refrigerated for up to 3 days or frozen for up to 2 months.

Now that you’ve read this article, I’d love to hear from you. What’s your favourite meal prep recipe? Share your tips and variations in the comments below.

High-Protein Chicken Tikka Masala: Your new favorite healthy meal prep dinner

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