High Protein Tikka Masala Chicken
Bring a nourishing twist to a beloved classic with this High Protein Tikka Masala Chicken recipe. Featuring tender chicken breast marinated in a flavorful blend of non-fat Greek yogurt, warming spices like garam masala and cumin, and a hint of cayenne pepper, this dish is packed with robust flavor and health benefits. The rich, creamy sauce combines light coconut milk with aromatic tomato puree and sautéed onions, creating a luxurious yet low-fat experience. Ready in under an hour, this protein-packed meal is perfect for busy weeknights or meal prep. Garnished with a splash of fresh lemon juice and vibrant cilantro, it pairs beautifully with steamed rice or a lighter green salad for a wholesome, satisfying dinner. Ideal for those seeking a balance of bold taste and lean nutrition, this recipe is a must-try for fitness enthusiasts, foodies, and family cooks alike!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 120 grams Greek yogurt (non-fat, plain)
- 1 tablespoon Ginger (grated)
- 2 cloves Garlic (minced)
- 1 teaspoon Garam masala
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground turmeric
- 0.25 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 1 medium Onion (diced)
- 400 grams Tomato puree (unsweetened)
- 200 milliliters Coconut milk (light)
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground coriander
Instructions
Cut the chicken breast into bite-sized pieces and place it in a mixing bowl.
In the mixing bowl, combine Greek yogurt, grated ginger, minced garlic, garam masala, paprika, ground cumin, turmeric, cayenne pepper, and half the salt. Mix well to coat the chicken evenly in the marinade.
Cover the bowl and let the chicken marinate in the refrigerator for at least 15 minutes (or up to 24 hours for deeper flavor).
Heat 1 tablespoon of vegetable oil in a large skillet or pan over medium heat. Add the marinated chicken pieces in a single layer and cook for 4-5 minutes on each side until golden brown. Remove the chicken from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of vegetable oil and sauté the diced onion over medium heat until it becomes soft and translucent, about 5-7 minutes.
Add the tomato puree, ground coriander, and the remaining salt to the pan. Stir well and let the mixture simmer for about 5 minutes, until the tomato puree thickens slightly.
Lower the heat and stir in the coconut milk. Mix until the sauce is smooth and well combined.
Return the cooked chicken to the pan, stirring to coat it in the sauce. Simmer on low heat for 10 minutes to ensure the chicken is fully cooked and the flavors meld together.
Just before serving, mix in the lemon juice and garnish with fresh cilantro.
Serve the high-protein tikka masala chicken hot, with steamed rice or a side of your choice.
Nutrition Facts
Calories |
1379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 19.3 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 4135 mg | 180% | |
| Total Carbohydrate | 65.8 g | 24% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 31.8 g | ||
| Protein | 164.6 g | 329% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 3936 mg | 84% | |
*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.
