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Easy Healthy Chicken Tikka Masala

This Easy Healthy Chicken Tikka Masala features pieces of boneless chicken marinated in spices and yogurt and then wrapped up in a creamy, spicy tomato sauce! This is easy, creamy, and delicious-making it a perfect weeknight meal- and better than any take-out!

Makes 5 servings

What is Chicken Tikka Masala?

Traditional Indian chicken tikka masala is a dish consisting of roasted marinated chicken chunks (chicken tikka) in spiced curry sauce. The curry is usually creamy and orange-coloured. This dish was popularized by cooks from the Indian subcontinent living in Great Britain and is offered at restaurants around the world.

What ingredients do I need Easy Healthy Chicken Tikka Masala?

  • Skinless Boneless Chicken breasts or tenders-cut into bite size chunks
  • Garlic-minced
  • Ginger- minced 
  • Non fat plain Greek yogurt-this tenderizes the chicken
  • Kosher salt, to taste 
  • Black pepper, to taste
  • Onion– diced
  • Ginger- freshly grated or minced 
  • Garam masala or curry powder – this can be found at most grocery stores near the seasonings and spices. You can also find HERE on Amazon.
  • Chili powder
  • Ground turmeric
  • Tomato paste
  • Tomato sauce
  • Low sodium chicken broth
  • Cornstarch 
  • Fresh cilantro or parsley-chopped for garnish 

What is Garam Masala?

Garam masala is a blend of ground spices, originating from South Asia, common in Indian, Pakistani, Nepalese, and Bangladeshi, cuisines. You can find it HERE on Amazon or at most grocery stores near the spices. You can use curry powder as a substitute, swapping garam masala entirely in your recipe. 

How do I make this Easy Healthy Chicken Tikka Masala?

Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl.

Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious! 

Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 

Add chicken and onion to the pot and cook until golden, about 8 minutes.

Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.

Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.

Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.

Stir together the yogurt and cornstarch in a small bowl. Let it sit for 2-5 minutes.

Whisk in few spoonfuls of the heated Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. 

Stir in non fat plain or Greek yogurt mixture into the skille.

Stir and cook until heated through, about 1-2 minutes.

Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired

Makes 5 servings

Can I freeze this Easy Healthy Chicken Tikka Masala?

Yes, let the tikka masala cool completely before storing in an air tight freezer-safe container or bag. Freeze for up to 2 months.

Chicken ingredients:

  • 1 1/2 lb. skinless boneless chicken breasts or tenders, cut into bite size chunks
  • 1 Tbsp minced garlic
  • 1 Tbsp fresh ginger, minced 
  • 3 Tbsp non fat plain Greek yogurt-this tenderizes the chicken
  • Kosher salt, to taste 
  • Black pepper, to taste

Ingredients: 

  • 1/2 medium onion, diced
  • 1/2 Tbsp ginger, freshly grated or minced 
  • 1 1/2 tsp garam masala or curry powder 
  • 1 tsp chili powder
  • 1 tsp ground turmeric
  • 3 Tbsp tomato paste
  • 1/2 Tbsp minced garlic
  • 1 (15 oz.) can tomato sauce
  • 1 cup low sodium chicken broth
  • 4 Tbsp non fat plain Greek yogurt
  • 1 Tbsp cornstarch 
  • 2 Tbsp fresh cilantro or parsley, chopped for garnish 

Directions:

  1. Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl. Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious! 
  2. Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 
  3. Add chicken and onion to the pot and cook until golden, about 8 minutes.
  4. Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.
  5. Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.
  6. Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.
  7. Stir together the yogurt and cornstarch in a small bowl. Let it sit for 2-5 minutes. Whisk in few spoonfuls of the heated Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. 
  8. Stir in non fat plain or Greek yogurt mixture into the skillet and cook until heated through, about 1 minute.
  9. Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired.
  10. Store leftovers in the fridge for up to a week, freezer for up to 2 months.

Makes 5 (1 cup) servings

0 Points® per serving

*points do not include rice or naan

How do I track this recipe in my WW app? 

Click the link below to go to the recipe builder. You’ll first need to sign into your WW account and then the recipe builder will upload. Be sure to edit the recipe with any ingredients that you use that are different. The recipe builder is the most accurate way to create, obtain, and track the Points®

The recipe builder link only works for WW members located in the United States. If you are located outside of the United States, you’ll need to access the WW app manually to create the recipe in the recipe builder. 

Yield: 5

Easy Healthy Chicken Tikka Masala

Easy Healthy Chicken Tikka Masala

This Easy Healthy Chicken Tikka Masala features pieces of boneless chicken marinated in spices, yogurt and all wrapped up in a creamy, spicy tomato sauce! This is easy, creamy, and delicious-making it a perfect weeknight meal- and better than any take-out!

Author: thepounddropper.com

Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes

Ingredients

  • 1 1/2 lb. skinless boneless chicken breasts or tenders, cut into bite size chunks
  • 1 Tbsp minced garlic
  • 1 Tbsp fresh ginger, minced 
  • 3 Tbsp non fat plain Greek yogurt-this tenderizes the chicken
  • Kosher salt, to taste 
  • Black pepper, to taste

Tikka Ingredients

  • 1/2 medium onion, diced
  • 1/2 Tbsp ginger, freshly grated or minced
  • 1 1/2 tsp garam masala or curry powder
  • 1 tsp chili powder
  • 1 tsp ground turmeric
  • 3 Tbsp tomato paste
  • 1/2 Tbsp minced garlic
  • 1 (15 oz.) can tomato sauce
  • 1 cup low sodium chicken broth
  • 4 Tbsp non fat plain Greek yogurt
  • 1 Tbsp cornstarch
  • 2 Tbsp fresh cilantro or parsley, chopped for garnish

Instructions

    1. Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl.
    2. Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious! 
    3. Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 
    4. Add chicken and onion to the pot and cook until golden, about 8 minutes.
    5. Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.
    6. Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.
    7. Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.
    8. Stir together the yogurt and cornstarch in a small bowl. Let it sit for 2-5 minutes. Whisk in few spoonfuls of the heated Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. 
    9. Stir in non fat plain or Greek yogurt mixture into the skillet and cook until heated through, about 1 minute.
    10. Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired.

    Makes 5 ( 1 cup) servings

    0 Points® per serving*

    *the points do not include rice or naan

Notes

Smartpoints: GREEN: 3 smartpoints per serving BLUE/PURPLE: 0 smartpoints per serving

Point values does NOT include rice or naan.

Store leftovers in the fridge for up to a week or in the freezer for up to 2 months. Do not freeze it with the rice.

Nutrition Information:

Yield:

5

Amount Per Serving: Calories: 255Total Fat: 4gCholesterol: 79mgSodium: 750mgCarbohydrates: 21gNet Carbohydrates: 27gFiber: 4gSugar: 10gProtein: 35g

Can You Eat Indian Food On Keto? – Kennedys Curry

Wednesday 8th of June 2022

[…] delicious and healthy chicken tikka contains only 136 calories per portion, making it ideal if you want to keep track of your calorie […]

Rachael

Monday 7th of February 2022

I was real skeptical about this recipe but it is SO good and so easy! Absolutely recommend it.

Cindy

Wednesday 2nd of February 2022

I didn’t think I was a fan of Indian food, but your site and this recipe was mentioned at our last WW meeting so I tried it. Very good! And for me, it was 0pp for the win!

Lainy

Tuesday 25th of January 2022

This was absoltely delicious!

Ruth

Sunday 23rd of January 2022

Can cooked rotisserie chicken be substituted for raw chicken breast? If so, how would that step work with the recipe? This looks great!

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