FindBestProtein
Non-VegFindBestProtein Team•29 December 2025

Healthy Chicken Tikka Masala (High Protein Non-Veg)

A healthier, lower-fat version of the classic Indian Chicken Tikka Masala. High protein, rich flavor, without the heavy cream.

Total Time

50 mins

Servings

3 people

Cost/Serving

₹30

Healthy Chicken Tikka Masala (High Protein Non-Veg)

Ingredients

  • 500g Chicken Breast (cubed)
  • 1 cup Thick Curd (Hung Curd/Greek Yogurt)
  • 1 tbsp Ginger-Garlic Paste
  • 2 tbsp Lemon Juice
  • Spices: 1 tbsp Kashmiri Red Chili, 1 tsp Turmeric, 1 tbsp Garam Masala, 1 tsp Cumin Powder
  • 1 tbsp Kasuri Methi (Dried Fenugreek Leaves)
  • 2 Onions (finely chopped)
  • 2 Tomatoes (pureed)
  • 1 tbsp Oil/Butter

Method

1

First Marinade: Mix chicken cubes with lemon juice, ginger-garlic paste, and a little salt. Let it rest for 15 mins.

2

Second Marinade: Whisk the curd with chili powder, turmeric, garam masala, and kasuri methi. Coat the chicken well. Marinate for at least 30 mins (overnight is best).

3

Grill/Pan Sear: Heat a non-stick pan with very little oil. Grill the chicken pieces on high heat until slightly charred. Remove and keep aside.

4

Make Gravy: In the same pan, add onions and sauté until brown. Add tomato puree and cook until raw smell goes away.

5

Simmer: Add the grilled chicken back into the gravy. Add a splash of water if needed. Cover and cook for 10 minutes on low heat.

6

Finish: Instead of heavy cream, you can finish with a tablespoon of whisked curd or cashew paste for creaminess (optional).

7

Serve: Best enjoyed with brown rice or roti.

The Leanest Protein Source

Chicken breast is the gold standard for lean protein. This recipe ensures it remains juicy and flavorful without drowning it in oil and cream like restaurants.

By replacing heavy cream with curd/yogurt, we keep the calories low while adding a probiotic boost and extra protein.

Cost Breakdown

  • Chicken Breast (500g): ₹150
  • Curd & Veggies: ₹50
  • Total Cost (3 Servings): ₹200
  • Cost Per Serving: ~₹70

Nutrition Facts

(Per Serving)
45g
Protein
350
Calories
10g
Carbs
12g
Fats
High Protein Alert! This meal meets 30-40% of standard daily protein requirement.

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