Light chicken tikka masala

The great Indo-British classic made lighter: chicken marinated in yoghurt and spices, simmered in a creamy tomato sauce made with yoghurt rather than cream. Fragrant and comforting, and lighter than the original.

Preparation: 20 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 274 kcal · 35 g protein · 14 g carbohydrate · 8 g fat

Ingredients

• 4 chicken breasts
• 200 g plain yoghurt
• 2 tins of chopped tomatoes
• 1 onion
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp ginger

Method

1. Marinate the chicken in half the yoghurt and the spices for 30 minutes.
2. Brown it and set aside. Fry the onion and spices.
3. Add the tomatoes, simmer for 10 minutes, then return the chicken.
4. Off the heat, stir in the rest of the yoghurt and serve with rice.

Nutritional benefits

Chicken provides lean protein, and the spices (turmeric, ginger, garam masala) add an anti-inflammatory touch. By replacing the cream with yoghurt, this tikka masala is much lighter while keeping its creaminess and its characteristic tang. Naturally gluten-free.

Variations and substitutions

• Vegetarian: with tofu or chickpeas.
• Milder: with coconut milk.
• Hotter: fresh chilli.
• With spinach added.

Storage and making ahead

Keeps for 3 days and can be frozen. Reheat gently without boiling (because of the yoghurt).

💡 Good to know

Add the yoghurt off the heat so that it doesn’t split, and a pinch of pepper with the turmeric to help absorb it better.

Read also

Discover more high-protein recipes · gluten-free recipes · anti-inflammatory recipes.

The ingredients in this recipe: chicken breasts · plain yoghurt · tomatoes · onion · garam masala.

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