Name: Healthy Chicken Tikka Masala Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Indian
Ingredients: 1 tablespoon garam masala; 2 teaspoons ground cumin; 1 teaspoon turmeric powder; ½ teaspoon ground coriander; ½ teaspoon sea salt; ½ teaspoon chili powder; ½ teaspoon ground black pepper; ¼ teaspoon cayenne pepper (optional for kick); 2 lbs boneless skinless chicken thighs or breasts, cut into 1 inch pieces; 1 teaspoon sea salt; 2 tablespoons ghee or olive oil; 1 medium yellow onion, diced; 4 garlic cloves, minced; 1 ½ tablespoons grated ginger; ⅓ cup water; 1 (15 oz) can tomato sauce; 1 cup coconut milk; 1 tablespoon arrowroot flour; ½ cup dairy free or regular plain yogurt; 2 teaspoons lemon juice; 3 tablespoons fresh cilantro, optional for serving

Jump to Recipe· 4.1 from 4 reviews

If you are looking for a vibrant and flavorful dish that brings warmth and comfort to your dinner table, this Healthy Chicken Tikka Masala Recipe is exactly what you need. It combines tender pieces of chicken with a rich, yet light and creamy curry sauce, infused with a blend of aromatic spices that create a perfect balance of flavors. Not only is it packed with wholesome ingredients, but it’s also wonderfully satisfying, making it a fantastic choice for a healthy weeknight meal that doesn’t compromise on taste.

Ingredients You’ll Need

The image shows a black round cooker pot filled with a mixture of chopped light brown and yellow pieces, likely cooked onions and spices, with a wooden spoon resting inside the pot. The texture of the food looks soft and a bit saucy with visible chunks throughout. The pot is behind a white marbled surface that it sits on, and the overall scene emphasizes the warm golden colors of the cooked ingredients inside the pot. photo taken with an iphone --ar 4:5 --v 7

Each ingredient in this recipe plays a crucial role in building the rich complexity and inviting texture of the dish. Keeping the list simple and accessible means you can whip it up anytime, knowing every component enhances the flavor, color, and creaminess just the right way.

Garam masala: A key spice blend that brings warmth with cinnamon, cloves, and cardamom notes.
Ground cumin: Adds earthy depth and slight smokiness to the sauce.
Turmeric powder: Provides a vibrant golden color and anti-inflammatory benefits.
Ground coriander: Offers a citrusy undertone that brightens the flavor profile.
Sea salt: Essential to balance and highlight all the spices and ingredients.
Chili powder: Adds gentle heat without overpowering the dish.
Ground black pepper: Gives a subtle peppery punch that complements the spices well.
Cayenne (optional): For those who enjoy an extra kick, a little goes a long way.
Boneless skinless chicken thighs or breasts: Tender, juicy chicken pieces that soak up flavor beautifully.
Ghee or olive oil: A rich fat base that enhances the sautéing process and adds creaminess.
Yellow onion: Adds sweetness and body to the sauce when cooked down.
Garlic cloves: Delivers aromatic sharpness and depth.
Grated ginger: Gives a fresh, zesty brightness that livens the curry.
Water: Helps deglaze the pan and prevent sticking while cooking.
Tomato sauce: Creates a tangy and flavorful base that complements the spices.
Coconut milk: Adds a luscious creaminess while keeping the dish light and dairy-free friendly.
Arrowroot flour: A natural thickener that gently thicken the sauce without heaviness.
Plain yogurt (dairy-free or regular): Provides a slight tang and creamy texture that balances spices.
Lemon juice: Adds a fresh, zesty finish that brightens the whole dish.
Fresh cilantro (optional): A bright, herbaceous garnish that adds color and fresh flavor.

How to Make Healthy Chicken Tikka Masala Recipe

Step 1: Prepare the Spice Mixture and Chicken

Start by combining all the spices into one bowl to create your aromatic garam masala blend. This mixture is the heart of your curry’s flavor, so take a moment to appreciate the lovely scents. Next, season the chicken pieces lightly with salt—this will ensure the meat is flavorful and well-seasoned from the inside out.

Step 2: Sauté Aromatics and Spices

Set your Instant Pot to sauté mode and melt your ghee or olive oil. Add diced onions, minced garlic, and grated ginger, cooking them just until fragrant and soft, about 1-2 minutes. Then, sprinkle in your spice mixture and stir continuously. This toast helps deepen the spices’ character, waking up their essential oils to fill your kitchen with amazing smells.

Step 3: Add Liquid and Chicken

Pour a splash of water into the pot to loosen any browned bits, making sure nothing sticks to the bottom. Stir in your chicken pieces to coat them evenly in the spiced onion mixture. Once combined, add the tomato sauce and give everything a good mix—this creates the flavorful base for your sauce.

Step 4: Pressure Cook the Chicken

Seal the Instant Pot lid and cook on high pressure for 8 minutes. This gentle pressure cooking tenderizes the chicken perfectly, allowing it to absorb all of the vibrant flavors in the sauce without becoming dry or tough.

Step 5: Thicken and Finish the Sauce

After manually releasing the pressure, whisk coconut milk with arrowroot flour until smooth and add it to the pot. Switch back to sauté mode, and let the sauce simmer for about 7-10 minutes as it thickens into a creamy, dreamy curry. Once done, stir in the yogurt and a splash of lemon juice to balance richness with fresh, tangy notes.

Step 6: Final Stir and Serve

Give everything one last gentle stir to evenly distribute the creamy yogurt and lemon brightness. Your Healthy Chicken Tikka Masala Recipe is now ready to enjoy!

How to Serve Healthy Chicken Tikka Masala Recipe

A white bowl holds three main layers: on the left side, fluffy white rice sprinkled with small green herb pieces; on the right side, a rich orange-red curry sauce filled with tender chunks of meat and topped with chopped green herbs; behind the curry, a piece of lightly browned flatbread rests at an angle. A silver fork, held by a woman's hand, lifts a mix of white rice and curry, showing the textures clearly. The bowl sits on a white marbled surface, and the image is bright and clear. photo taken with an iphone --ar 4:5 --v 7

Garnishes

Adding fresh cilantro at the end provides a burst of herbaceous freshness and color contrast to your creamy curry. If you like a bit of crunch and heat, sprinkle some finely chopped green chilies or a dash of extra cayenne powder on top.

Side Dishes

This dish pairs marvelously with fluffy basmati rice, cauliflower rice for a low-carb option, or soft gluten-free naan bread. These sides soak up the luscious sauce perfectly, making every bite flavorful and satisfying.

Creative Ways to Present

For a fun twist, try serving the chicken tikka masala in mini naan bread bowls or use it as a filling for wraps with fresh greens and cucumbers. Plating the curry in colorful bowls with a wedge of lemon on the side can also elevate the dining experience.

Make Ahead and Storage

Storing Leftovers

Store leftover chicken tikka masala in an airtight container in the refrigerator for up to 3-4 days. The flavors develop beautifully overnight, making it an ideal dish for meal prep.

Freezing

This recipe freezes very well. Portion it into freezer-safe containers and freeze for up to 2 months. When you want to enjoy it, simply thaw overnight in the fridge before reheating.

Reheating

Reheat gently on the stove over medium-low heat to prevent the yogurt from curdling, stirring frequently until warmed through. Alternatively, microwave in short bursts, stirring in between, to keep the sauce creamy and smooth.

FAQs

Can I use chicken breasts instead of thighs for this Healthy Chicken Tikka Masala Recipe?

Absolutely! Both chicken breasts and thighs work well. Thighs tend to stay juicier and more flavorful, but breasts are a leaner option and will still turn out tender when cooked properly.

Is this recipe gluten-free?

Yes, the recipe itself is gluten-free, especially when paired with gluten-free naan or rice, making it a great option for those with gluten sensitivities.

Can I make this Healthy Chicken Tikka Masala Recipe dairy-free?

Yes, swap out the regular yogurt for a dairy-free alternative and use coconut milk as the creamy element. This keeps the dish both creamy and friendly to dairy-free diets without sacrificing flavor.

How spicy is this recipe?

The base recipe has a mild to moderate heat level, but you can easily adjust it by adding cayenne pepper or chili powder to suit your spice preference.

Can this be made without an Instant Pot?

Certainly! You can sauté the aromatics and spices in a heavy-bottomed pot, then simmer the chicken in the sauce on low heat until tender, about 30 minutes. Just make sure to stir occasionally to prevent sticking.

Final Thoughts

I can’t recommend this Healthy Chicken Tikka Masala Recipe enough for your next cozy dinner. It’s comforting, nourishing, and packed with flavor that feels both indulgent and light. Whether you make it for family or friends, this is one curry you’ll come back to again and again—so grab those spices and get cooking!