Low calorie chicken tikka masala is the perfect fusion of flavor and fitness. This version delivers the same creamy, tomato-based goodness of the traditional recipe—minus the extra calories. Whether you’re counting macros or simply making mindful choices, this guilt-free classic fits into your healthy eating plan without compromising on taste.
What Is Chicken Tikka Masala?
Chicken Tikka Masala is a beloved Indian dish made with grilled chicken pieces simmered in a rich, spiced tomato and cream-based curry. Traditionally, it’s high in calories due to full-fat cream, ghee, and oil. The low-calorie version offers all the flavors you love with smart ingredient swaps and cooking methods.
Why Choose a Low Calorie Version?
Keeps You on Track
If you’re managing weight or following a low-fat diet, this version supports your goals without skipping out on flavor.
High in Protein
Lean chicken breast offers a great source of protein, making it ideal for fitness enthusiasts and anyone on a high-protein diet.
Ingredients for Low Calorie Chicken Tikka Masala
Main Ingredients:
- 500g skinless, boneless chicken breast, cut into cubes
- 1 cup low-fat plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp ginger-garlic paste
- 1 tsp turmeric
- 1 tsp ground cumin
- 1 tsp garam masala
- ½ tsp red chili powder
- Salt to taste
For the Gravy:
- 1 large onion, finely chopped
- 2 tomatoes, pureed
- 1 tbsp olive oil or cooking spray
- 1 tbsp ginger-garlic paste
- ½ tsp cumin seeds
- ½ cup low-fat milk or unsweetened almond milk
- 1 tbsp tomato paste (optional)
- Fresh coriander leaves for garnish
How to Make Low Calorie Chicken Tikka Masala
Step 1: Marinate the Chicken
Mix yogurt, lemon juice, and spices in a bowl. Add chicken and let it marinate for at least 1 hour or overnight in the fridge. This helps to tenderize the meat and infuse it with flavor.
Step 2: Grill or Bake the Chicken
Grill or bake the marinated chicken until cooked through and slightly charred. This avoids deep frying and saves calories.
Step 3: Prepare the Masala Gravy
In a non-stick pan, heat a spoon of olive oil. Add cumin seeds, then chopped onions, and sauté until golden brown. Add ginger-garlic paste, then stir in the tomato puree and cook for 5–7 minutes.
Step 4: Add Milk and Simmer
Add low-fat milk and optional tomato paste for richer color. Let the gravy simmer and thicken.
Step 5: Combine and Cook
Add the grilled chicken to the gravy. Simmer for another 10 minutes until the flavors blend well.
Step 6: Garnish and Serve
Garnish with coriander and serve hot with brown rice, cauliflower rice, or whole wheat naan.
Tips to Keep It Low Calorie
- Use lean cuts like chicken breast instead of thighs.
- Swap cream for Greek yogurt or almond milk.
- Use minimal oil—a cooking spray works great.
- Add more veggies like bell peppers or spinach to bulk up nutrition.
Nutritional Information (Per Serving)
- Calories: Approx. 280 kcal
- Protein: 30g
- Fat: 9g
- Carbs: 10g
- Fiber: 2g
FAQs About Low Calorie Chicken Tikka Masala
Can I freeze this dish?
Yes, it freezes well for up to 2 months in airtight containers.
Is this recipe keto-friendly?
It can be. Simply skip or reduce the tomatoes and pair it with cauliflower rice.
Can I use tofu instead of chicken?
Absolutely! Replace chicken with firm tofu for a low-calorie vegetarian tikka masala.
Conclusion
Low calorie chicken tikka masala proves that you don’t have to compromise flavor for health. By making mindful ingredient choices and cooking methods, you can enjoy this traditional favorite without breaking your calorie budget. Perfect for weekly meal prep, dinner parties, or a healthy indulgence—this dish offers the best of both worlds: rich Indian flavor and modern nutritional balance.
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