Low-Cal Chicken Tikka Masala
Creamy tomato chicken tikka masala lightened with Greek yogurt instead of heavy cream. 400 calories, 38g protein, all the classic flavor.
Low-Cal Chicken Tikka Masala has 400 calories per serving, with 38g protein, 32g carbs, 11g fat, and 4g fiber. Prep 20 min, cook 25 min.
Nutrition per serving
1 serving(s)
400
Calories
38g
Protein
76% DV
32g
Carbs
12% DV
11g
Fat
14% DV
* %DV based on a 2000 calorie diet
💪 38g protein per serving.
🔥 9.5g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
20 min
Cook Time
25 min
Servings
1
Est. Cost
$5.50
Low-Cal Chicken Tikka Masala
This lighter chicken tikka masala swaps heavy cream for Greek yogurt, delivering the same velvety tomato gravy and smoky spiced chicken at a fraction of the calories. A weeknight-friendly takeout favorite you can feel good about.
Ingredients
- 6 oz chicken breast, cut into bite-sized pieces
- 1/2 cup plain Greek yogurt (2% or nonfat)
- 1 cup crushed tomatoes (no-salt-added)
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1.5 tsp garam masala
- 1 tsp turmeric
- 1 tsp ground cumin
- 1 tsp olive oil
- 0.75 cup cooked brown rice
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- Marinate the chicken in half the yogurt, 1/2 tsp garam masala, turmeric, and cumin for at least 15 minutes.
- Heat olive oil in a skillet over medium-high heat and sear the chicken for 5-6 minutes until lightly charred. Remove and set aside.
- Add the onion to the same pan and cook 4-5 minutes until golden and softened.
- Stir in garlic and ginger and cook 1 minute until fragrant.
- Pour in the crushed tomatoes and remaining garam masala. Simmer 8-10 minutes until the sauce thickens.
- Stir in the remaining Greek yogurt off the heat to keep it creamy and smooth.
- Return the chicken to the pan and simmer 3-4 minutes until cooked through.
- Serve over brown rice, garnished with fresh cilantro.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 400 kcal |
| Protein | 38g |
| Carbs | 32g |
| Fat | 11g |
| Fiber | 4g |
Tips
- Tempering the yogurt off the heat prevents curdling and keeps the sauce silky.
- For a smokier flavor, broil the marinated chicken for 3 minutes before adding to the sauce.
- Double the sauce and freeze extras for a fast weeknight meal.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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