High-Protein Chicken Tikka Masala
on Dec 11, 2025
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There’s nothing quite like a warm, flavorful bowl of Chicken Tikka Masala—especially when you can enjoy all that creamy, comforting goodness without blowing your macros. This version is lightened up, protein-packed, and perfect for meal prep. The chicken marinates in bold Indian spices, cooks down into a rich tomato-based sauce, and finishes with just enough cream to make it silky and satisfying.
Whether you’re feeding your family or stocking your fridge for the week, this recipe is simple, hands-off, and ridiculously delicious. Even better? You can make it in the pressure cooker or slow cooker—whichever fits your routine best.
Macros per Serving
Makes: 6 servings
Serving Size: 330g (about 1 cup)
Calories: 297
Macros: 40.5p / 11.7c / 11.4f (1.8 fiber)
How to Log It
Search “Stay Fit Mom Chicken Tikka Masala” in MyFitnessPal or MacrosFirst for easy tracking.
INGREDIENTS
- Boneless, skinless chicken breast
- Lemon juice
- Plain non fat Greek yogurt
- Flake salt
- Kashmiri red chili powder
- Ground turmeric
- Garam masala
- Ginger powder
- Garlic powder
- Olive oil
- Yellow onion
- Tomato paste
- Tomato puree
- Heavy cream
- Kasoori methi dried fenugreek leaves
Substitution Ideas
Make it work with what you have on hand:
Protein Options:
- Swap chicken breast for chicken thighs for a richer flavor.
- Use tofu for a vegetarian twist (press well and marinate).
- Try shrimp—just reduce cooking time to avoid overcooking.
Dairy:
- Replace heavy cream with half & half or coconut cream for a dairy-free option.
- Use full-fat yogurt in place of Greek yogurt if preferred. I opted out of this substitution this time to keep it extra creamy and a little more authentic. You could do half & half.
Spices:
- Paprika + a pinch of cayenne can substitute for Kashmiri chili powder.
- If you don’t have fenugreek leaves, simply omit—it’s still delicious.
Tomato Base:
- Tomato sauce works in place of tomato purée if you can’t find it at your local grocery store.
- Crushed tomatoes make it slightly chunkier.
Variations
Get creative with how you serve and flavor this recipe:
- Veggie-Loaded Tikka Masala:
- Add cauliflower florets, diced zucchini, or spinach before pressure cooking.
- Creamier Version:
- Add an extra ¼ cup cream or swirl in a bit of Greek yogurt right before serving.
- High-Calorie / Bulk Meal Option:
- Serve over buttery basmati rice or add potatoes or chickpeas.
- Spicier Masala:
- Increase chili powder or add fresh diced jalapeño during the onion sauté step.
- Lower-Carb Version:
- Serve over riced cauliflower or roasted green beans.
Recipe Tip
Marinate as long as you can.
Even 30 minutes makes a huge difference, but if you prep ahead and let the chicken sit in the yogurt-spice mixture for a few hours, the flavors deepen and the chicken becomes incredibly tender, just like your favorite Indian takeout.
What to Serve with Tikka Masala
- Basmati rice
- Jasmine rice
- Cauliflower rice
- Roasted broccoli or green beans
- Warm naan bread
- Air fryer veggies for a quick 15-minute side
Storing & Reheating
This is a meal-prepper’s dream because the flavors only get better.
- Refrigerator:
- Store in airtight containers for up to 5 days.
- Freezer:
- Freeze in portions for up to 3 months. Thaw overnight in the fridge.
- Reheat:
- Microwave 2–3 minutes, stirring halfway.
- On the stovetop, warm gently over medium heat with a splash of water if it thickens too much.
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SUPPLIES USED
Instant Pot – Hands down my most used and loved appliance! I linked the 6 quart, which is plenty big for most families, but I upgraded to the 8 quart 3 years ago and love it! It takes up a good portion of pantry space but worth it to me. I like making big batches of food so we always have plenty of leftovers.
Slow Cooker – This is a staple in my house! I love being able to put ingredients into my slow cooker and have dinner ready by evening!
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High-Protein Chicken Tikka Masala
Equipment
Ingredients
- 2 1/2 pounds boneless, skinless chicken breast
- 1 tablespoon lemon juice
- 3 tablespoons plain non fat Greek yogurt
- 1 tablespoon flake salt
- 1 tablespoon kashmiri red chili powder
- ½ teaspoon ground turmeric
- 1½ teaspoon garam masala
- 1 tablespoon ginger powder
- 1 tablespoon garlic powder
- 2 tablespoons olive oil
- 2 medium yellow onion, diced (300g)
- 2 tablespoons tomato paste
- 1½ cups tomato puree
- ½ cup heavy cream
- 2 tablespoons kasoori methi dried fenugreek leaves
Instructions
- Dice up the chicken into bite size pieces. Place in a bowl or ziplock bag along with the lemon juice, Greek yogurt, and all the spices. Let it marinate 30-60 minutes.
- In your pressure cooker or over the stove, heat up the olive oil. Add the onions and a pinch of salt. Cook about 5 minutes, or until the onions are translucent.
- Turn off the heat and stir in the tomato paste. If pressure cooking, stir in 1/2 cup of water as well. If slow cooking, transfer the cooked onions and tomato paste to the slow cooker.
- Pour in the tomato puree, and layer in the marinated chicken. No need to stir the puree and chicken into the onions.
- Pressure cook on high 15 minutes, or slow cook on high 4 hours or low 6-8 hours.
- Stir in the heavy cream and fenugreek leaves. Serve over the top of rice, veggies, or naan bread.
- Store in airtight containers. Reheat in the microwave 2-3 minutes.
Notes
- Find these in both MyFitnessPal and MacrosFirst app by searching the food database for, “Stay Fit Mom Chicken Tikka Masala.”
Delicious! The ratio of sauce to chicken is perfect over rice and the chicken is so tender after marinating. The portion also felt large (I went with the recommended 6 servings). I did a natural release on the pressure cooker, used regular chili powder, and omitted the fenugreek because I couldn’t find it.