Healthy Chicken Tikka Masala Recipe Under 300 Calories

Say good-bye to excessive calorie takeout and make this delicious low calorie Chicken Tikka Masala. This selfmade version will fulfill your cravings with out compromising on taste. This lighter model of the famous Indian takeaway dish, has soft marinated pieces of fowl, in a luscious tomato-based totally curry sauce with fragrant spices and a silky cream end the usage of fat unfastened natural yoghurt as opposed to cream.

How Many Energy in Chicken Tikka Masala?

If you changed into to reserve this from a takeaway or eating place you may expect it to are available at at round 500-800 energy (on occasion even extra) that's earlier than you add any additional facets. That is an estimate because it's difficult to give a specific price without understanding exactly what ingredients are added and ever Indian takeaway or restaurant will range with their recipe.

For the occasional treat it flawlessly high-quality to experience a scrumptious meal out like this, but in case you love Indian food like me you want to experience Indian delicacies greater regularly while sticking in your each day calorie goal then my low calorie model is a ought to and it's miles simplest 298 calories consistent with serving, which means that you still have an inexpensive quantity of energy for a aspect of your deciding on.

There are plenty extra recipes round this calorie cost in my 2 hundred-300 energy recipe segment. If you're the use of these recipes as part of a calorie controlled weight-reduction plan or weight loss plan, you can calculate your every day calories by using using a calorie calculator, as this can vary in step with individual depending on different factors.

Ingredients for Chicken Tikka Masala

Don't be do away with through the long list of substances, most of it is the spices which the general public of us have in our spice cupboard, shelf or drawer. Take away the spices and it's miles genuinely very minimum substances.

Spices are the critical part of a curry so there truly isn't always manner of shortening down the quantity used until you're using a ready made mix or paste, which whilst convenient can regularly upload extra energy you can save via making your own.

Can I use fowl thigh?

I even have used chook breast on this recipe to carry the calories in as little as possible, but chicken thigh is first-class to apply also. Just make certain you trim seen fats to make it as lean as viable and keep in mind the calories may be slightly better so that you will want to account for the swap.

How to Stop Fat Free Yoghurt from Splitting in Recipes?

Ever stirred a few fats unfastened yoghurt right into a sauce hoping for a creamy finish simplest for it to cut up and look grainy and unappetizing. This is not unusual with fats unfastened dairy products because of the dearth of fat they do not emulsify.

However there are couple of tricks of things you can do to prevent any curdling. The one I use most often is to stir a touch cornstarch into the yoghurt, then add some of the sauce into the yoghurt/starch aggregate to convey up the temp a chunk earlier than stirring it into the sauce.

The starch and the making sure it is not bloodless immediately out of the refrigerator will prevent any curdling. The remaining option is of course the simply spoon some onto your served dish, but this won't deliver the lighter creaming finish to a sauce you were hoping for.

Sides to serve with Chicken Tikka Masala

For facets I usually want to pair this with some cooked basmati rice after which some of the Greek Yoghurt Garlic Naan which are best for scooping up a number of the sauce. If you pick a extra flavoured rice then those pilau rice options are scrumptious:

Love poppadoms? Did you understand you can cook them in the microwave without plenty of oil, I simply placed one in the microwave and cooked for approximately 30-45 secs and it's going to pop much like a poppadom. I endorse best cooking one by one as they do not cook evenly if you try and do a couple of.

Why Choose a Healthier Version?

Chicken tikka masala is typically made with heavy cream, butter, and oil, which can push the calorie count well beyond 500 per serving. But with a few smart swaps and portion control, you can enjoy this iconic dish without the post-meal regret.

This healthy recipe is:

• Under 300 calories per serving

• High in protein

• Low in saturated fat

• Gluten-free

• Meal-prep friendly

Ingredients (Serves 4 – Approx. 290 Calories per Serving)

For the Chicken Marinade:

• 500g (about 1.1 lbs) boneless, skinless chicken breast, cubed

• 1/2 cup plain low-fat Greek yogurt

• 1 tbsp lemon juice

• 1 tbsp ginger-garlic paste

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp turmeric

• 1/2 tsp chili powder (adjust to taste)

• Salt to taste

For the Light Masala Sauce:

• 1 tsp olive oil

• 1 medium onion, finely chopped

• 1 tbsp ginger-garlic paste

• 1 tsp ground cumin

• 1 tsp paprika

• 1/2 tsp turmeric

• 1 tsp garam masala

• 1 cup canned crushed tomatoes (no sugar added)

• 1/2 cup unsweetened almond milk or light coconut milk

• Salt to taste

• Fresh cilantro for garnish

Instructions

Step 1: Marinate the Chicken

1. In a bowl, mix yogurt, lemon juice, spices, and salt.

2. Add chicken pieces and coat evenly. Cover and refrigerate for at least 30 minutes (overnight is ideal for deeper flavor).

Step 2: Cook the Chicken

1. Heat a nonstick skillet or grill pan over medium heat.

2. Add the marinated chicken and cook until lightly browned and fully cooked. Set aside.

Step 3: Make the Masala Sauce

1. In the same pan, add 1 tsp olive oil and sauté onions until translucent.

2. Add ginger-garlic paste and cook for 1 minute.

3. Stir in the dry spices and cook for another minute to release the aroma.

4. Add crushed tomatoes, reduce heat, and simmer for 5–7 minutes.

5. Stir in almond milk or light coconut milk and simmer for another 3 minutes.

Step 4: Combine and Serve

1. Add the cooked chicken into the sauce and mix well.

2. Simmer for a few minutes until the chicken absorbs the flavors.

3. Garnish with fresh cilantro.

Nutritional Info (Per Serving)

• Calories: ~290

• Protein: ~35g

• Carbohydrates: ~10g

• Fat: ~9g

• Fiber: ~3g

Note: Nutrition values may vary slightly depending on specific ingredients used.

Healthy Serving Suggestions

To keep the whole meal under 400 calories, try serving it with:

• Cauliflower rice (low-carb & low-calorie)

• Steamed broccoli or greens

• Whole grain naan (half portion) for added fiber

Tips to Make It Even Healthier

• Use chicken breast instead of thighs to lower fat content.

• Swap cream with unsweetened plant-based milk or blended cashews for creaminess.

• Add extra veggies like spinach, bell peppers, or zucchini to bulk it up.

• Skip or reduce oil by using a nonstick pan.

Final Thoughts

Healthy doesn’t have to mean bland—and this low-calorie chicken tikka masala proves it. Packed with flavor, protein, and spice, it's the ideal dish when you want something hearty yet healthy. Whether you're tracking your macros or just trying to eat clean, this recipe hits all the right notes.

So the next time your tikka masala craving hits, skip the takeout and whip up this lightened-up version instead. Your taste buds—and your waistline—will thank you.