Low Fat Tikka Masala Sauce
Elevate your homemade meals with this rich yet healthy Low Fat Tikka Masala Sauce, a lighter twist on the classic favorite without compromising flavor. This velvety sauce combines tangy low-fat yogurt, creamy evaporated milk or almond milk, and a medley of aromatic spices like garam masala, cumin, and coriander for a perfectly balanced taste with just the right amount of heat. Infused with the natural sweetness of tomato puree and the depth of sautéed onions, garlic, and ginger, this sauce achieves a luxurious texture while staying low in fat and calories. Ready in just 30 minutes, it's the perfect companion for grilled chicken, tofu, or roasted vegetables, and pairs beautifully with fluffy basmati rice or warm naan. Healthy, easy to prepare, and packed with bold flavors, this tikka masala sauce is your go-to for creating a nourishing and satisfying meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Low-fat plain yogurt
- 1 cup Tomato puree
- 1 large Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Ginger, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder (optional, for heat)
- 0.5 cup Low-sodium vegetable stock
- 1 cup Fat-free evaporated milk or unsweetened almond milk
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the finely chopped onion and sauté for 5–7 minutes until soft and golden brown.
Stir in the minced garlic and ginger and cook for another 1–2 minutes until fragrant.
Add the ground cumin, coriander, turmeric, paprika, garam masala, and chili powder (if using). Mix well and cook for 1 minute to toast the spices.
Pour in the tomato puree and stir to combine with the spices and onions. Simmer for 5 minutes.
Add the low-sodium vegetable stock and stir. Let the mixture simmer for another 3–4 minutes.
Slowly stir in the evaporated milk or almond milk, ensuring the sauce becomes creamy without curdling. Simmer for 3–4 minutes.
Add the low-fat plain yogurt, one spoonful at a time, stirring continuously to maintain a smooth consistency.
Season the sauce with salt and adjust to taste. Let the sauce simmer for an additional 2–3 minutes.
Remove the sauce from heat and garnish with chopped fresh cilantro, if desired.
Serve warm over grilled chicken, tofu, or vegetables, or enjoy with basmati rice or naan.
Nutrition Facts
Calories |
696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 1794 mg | 78% | |
| Total Carbohydrate | 95.2 g | 35% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 67.4 g | ||
| Protein | 41.4 g | 83% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 1283 mg | 99% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 3040 mg | 65% | |
*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.
