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High-Protein Chicken Tikka Masala

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.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Indian
Calories: 350

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.