This easy Chicken Tikka Masala features tender pieces of boneless chicken breast simmered in an aromatic, creamy yogurt-and-tomato sauce. It’s a lighter take on the classic curry that keeps big flavor while swapping heavy cream for yogurt and a touch of milk.
Chicken Tikka Masala
If you’re looking for dinner ideas centered on chicken breasts, this Chicken Tikka Masala is a great choice. Widely popular in restaurants across the United States, tikka masala is a creamy, spiced curry with roots in British Indian cooking. This lighter adaptation uses plain yogurt and a bit of milk instead of cream, which reduces richness without sacrificing texture and adds a boost of protein. Serve it over steamed basmati rice or with warm naan for a satisfying weeknight meal.
About Chicken Tikka Masala
Chicken Tikka Masala has become a global favorite for its rich, fragrant sauce and tender chicken. There is no single canonical recipe; versions vary widely in spice blend and creaminess. At its core, the dish pairs marinated or simply spiced chicken with a creamy tomato-based sauce seasoned with warming spices like cumin and garam masala. This recipe streamlines the process and is perfect for cooks who want authentic flavor with minimal fuss.
A Personal Introduction
I discovered Chicken Tikka Masala through lunches with friends and colleagues when I lived in a fast-paced city. The dish was the first Indian-style curry I tried and it immediately became a favorite. Over time I experimented to make it lighter without losing the saucy, comforting quality I loved.
After trying various approaches, I settled on a simple swap of yogurt and milk for cream and ghee. That small change keeps the sauce creamy and satisfying while reducing calories and adding protein. This version is uncomplicated, reliable, and great for serving a family or a small group.
Chicken Tikka Masala Calories
Calorie counts for Chicken Tikka Masala vary depending on ingredients and portion sizes. Restaurant servings are often quite rich and can reach 800–1200 calories. This lighter homemade recipe yields about 249 calories per 3/4 cup serving of chicken and sauce (not including rice), making it a reasonable option for everyday meals when paired with a sensible portion of rice or vegetables.
Ingredients
Below are the exact ingredients for this straightforward Chicken Tikka Masala. Use the measurements provided for consistent results.
- 2 teaspoons oil or butter for sautéing
- 1 small onion, minced
- 1 tablespoon fresh ginger, grated
- 3 cloves garlic, crushed
- 1 1/2 cups crushed tomatoes
- 1/2 cup 1% milk
- 3/4 cup plain yogurt, not Greek (whole milk yogurt preferred)
- 1 tablespoon cumin
- 1 tablespoon garam masala
- 1 teaspoon turmeric (optional)
- 1/2 tablespoon chili powder
- 1/2 teaspoon kosher salt, or to taste
- 16 ounces boneless skinless chicken breasts, cut into bite-sized pieces (about 2 breasts)
- 4 tablespoons fresh cilantro, chopped, for garnish
How to Make Chicken Tikka Masala
This simplified version keeps most of the cooking time hands-off while delivering the classic flavors of tikka masala. Follow these steps for a reliably creamy, well-spiced sauce and tender chicken.
- Sauté aromatics: Heat oil or butter in a large heavy skillet over medium heat. Add the minced onion and cook until golden, about 3 minutes. Add grated ginger and cook 1 minute, then add crushed garlic and cook another minute.
- Add spices: Stir in cumin, garam masala, turmeric (if using), chili powder, and salt. Cook for about 2 minutes until fragrant.
- Simmer the sauce: Pour in the crushed tomatoes and milk. Reduce heat and simmer on low until the sauce thickens slightly, about 10 minutes.
- Temper the yogurt: Place yogurt in a bowl and whisk in 1/2 cup of the warm sauce to bring it up to temperature. Stir this mixture back into the pan to avoid curdling.
- Finish with chicken: Add the raw chicken pieces, cover partially, and simmer 10–15 minutes until the chicken is cooked through and the sauce is glossy. Stir in chopped cilantro just before serving.
Variations
- Reduce or omit turmeric if you find it tastes bitter.
- Add ground coriander or cardamom for more aromatic depth.
- Increase heat with cayenne or fresh chilies.
- For a dairy-free version, use coconut milk and a non-dairy yogurt.
- Swap chicken breasts for boneless skinless thighs for richer flavor.
- Make a vegetarian version by substituting chickpeas or firm tofu.
- Add vegetables such as spinach, peas, or cauliflower for extra nutrition.
- Omit cilantro if you don’t care for it.
Serving Suggestions
- Serve over steamed basmati rice or with warm naan to soak up the sauce.
- For a low-carb option, serve over cauliflower rice.
- Pair with a simple vegetable side like sautéed spinach or roasted cauliflower to complete the meal.
Storage and Reheating
- Refrigerate: Store leftovers in airtight containers for up to 4 days.
- Freeze: Dishes with dairy are best eaten fresh, but you can freeze the sauce for up to 3 months if necessary. Thaw thoroughly before reheating.
- Reheat: Warm gently on the stove or use short bursts in the microwave, stirring occasionally until heated through.
Butter Chicken vs. Chicken Tikka Masala
Butter chicken and chicken tikka masala are related but distinct. Butter chicken originally comes from India and tends to be sweeter and less spicy, while tikka masala is a British-Indian creation with bolder spice notes. Both are delicious—this recipe leans toward the tangy, spiced style of tikka masala.
Recipe Summary
Yield: 4 servings • Serving size: 3/4 cup chicken and sauce • Prep: 5 mins • Cook: 30 mins • Total: 35 mins
Ingredients (exact)
- 2 teaspoons oil or butter
- 1 small onion, minced
- 1 tablespoon fresh ginger, grated
- 3 cloves garlic, crushed
- 1 1/2 cups crushed tomatoes
- 1/2 cup 1% milk
- 3/4 cup plain yogurt (not Greek)
- 1 tablespoon cumin
- 1 tablespoon garam masala
- 1 teaspoon turmeric (optional)
- 1/2 tablespoon chili powder
- 1/2 teaspoon kosher salt, or to taste
- 16 ounces boneless chicken breasts, cut into bite-sized pieces
- 4 tablespoons fresh cilantro, chopped
Instructions (concise)
- Heat oil in a large skillet over medium heat. Cook onion until golden, about 3 minutes.
- Add ginger for 1 minute, then garlic for 1 minute. Stir in the spices and salt and cook until fragrant, about 2 minutes.
- Pour in crushed tomatoes and milk. Simmer on low until the sauce thickens, about 10 minutes.
- Temper the yogurt by whisking 1/2 cup of warm sauce into it, then stir the yogurt mixture back into the pan.
- Add the chicken and simmer 10–15 minutes until cooked through. Stir in cilantro and serve with rice or naan.
Nutrition per serving
Serving: 3/4 cup chicken and sauce • Calories: 249 kcal • Carbohydrates: 15 g • Protein: 30.5 g • Fat: 8 g • Fiber: 3 g • Sugar: 7 g • Sodium: 455.5 mg • Cholesterol: 90.5 mg
Enjoy this Chicken Tikka Masala as a flavorful, family-friendly dinner that balances comfort with lighter ingredients. Adjust spices and vegetables to suit your taste, and don’t be afraid to make it your own.