Easy Chicken Tikka Masala

This rich and creamy Chicken Tikki Masala is easy to make and rivals any Indian restaurant.

Made with simple, whole food ingredients and half the calories, this is one healthy recipe that’s better made at home!

Simple cleanup

Authentic Tikki Masala is typically made with marinated chicken that’s skewered and char-grilled. For ease of cooking and cleanup, we’re using a prepared baking dish and pan to cook it all in, while keeping all those delicious flavors.

If you prefer charred chicken, feel free to use a grill or cast iron skillet, if you have one. The chicken should be partially cooked so it can finish cooking in the sauce, absorbing all of those delicious flavors!

Simplifying the week with food prep 

Food prep doesn’t need to be mega creative or time-consuming. Instead, it should be practical and something that simplifies healthy eating. To prep ahead for this meal, stir together all marinade ingredients and refrigerate up to 3 days in advance. 

What to serve with your Chicken Tikki Masala

The best way to serve your meal is over cooked whole grain rice (brown or basmati). We’ve also used this Whole Wheat Naan recipe, instead of rice, for dipping. Either way, you can’t go wrong!

Looking to balance your plate? This meal goes great with a bag of steamed broccoli and a side salad topped with onion, bell peppers, sunflower seeds and a Sesame Ginger Dressing.

Freezer-friendly

With work, school and busy schedules, the last thing you want to worry about is finding time to make wholesome meals for your family. This meal can easily be prepped ahead and stored in the freezer for weeks when things get chaotic.

If freezing prior to cooking: Simply combine all of the marinade ingredients in a large Ziploc freezer bag or airtight container and store in the freezer for up to 2 months. Defrost the marinated chicken in the refrigerator overnight and cook according to instructions.

Freezing cooked tikka masala: Allow your leftovers to come to room temperature. Transfer to an airtight container or a large Ziploc bag. Store in the freezer for up to 2 months. Thaw overnight in the refrigerator.

Some ways to “reinvent” your leftovers:

• In a wrap quesadilla style with a sprinkle of cheese
• Mixed into Easy Baked Macaroni and Cheese or Hidden Veggie Macaroni and Cheese

Print Recipe

Easy Chicken Tikka Masala

This rich and creamy Chicken Tikki Masala is easy to make and rivals any Indian restaurant. Made with simple, whole food ingredients and half the calories, this is one healthy recipe that's better made at home! The best way to serve your meal is over cooked whole grain rice (brown or basmati). We've also used homemade Naan bread, instead of rice, for dipping. Either way, you can't go wrong!

Course

Freezer-Friendly, Gluten-Free, Main Dish, One Pot Meals

Prep Time

10 minutes

Cook Time

18-20 minutes

Servings

Ingredients

Chicken Marinade:

• 4 chicken breasts , cubed (about 2 & 1/2 pounds)
• 1/2 cup Greek yogurt
• 1 tablespoon lemon juice
• 2 tablespoons minced garlic
• 1 tablespoon ground ginger
• 2 teaspoons garam marsala
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon Himalayan pink salt
• 1/4 teaspoon cayenne pepper (yields medium spiciness)

Sauce: Using many of the same ingredients from marinade

• 1 tablespoon butter
• 1 cup onion , chopped (about 1/2 medium onion)
• 2 tablespoons minced garlic
• 1 teaspoon ground ginger
• 1 teaspoon garam marsala
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 (15 oz.) can tomato sauce (not pasta sauce)
• 1/2 cup Greek yogurt

For Serving:

• brown rice, cooked
• cilantro to garnish (optional)

Course Freezer-Friendly, Gluten-Free, Main Dish, One Pot Meals Prep Time 10 minutes Cook Time 18-20 minutes Servings Ingredients Chicken Marinade: 4 chicken breasts , cubed (about 2 & 1/2 pounds) 1/2 cup Greek yogurt 1 tablespoon lemon juice 2 tablespoons minced garlic 1 tablespoon ground ginger 2 teaspoons garam marsala 1 teaspoon cumin 1 teaspoon paprika 1/2 teaspoon Himalayan pink salt 1/4 teaspoon cayenne pepper (yields medium spiciness) Sauce: Using many of the same ingredients from marinade 1 tablespoon butter 1 cup onion , chopped (about 1/2 medium onion) 2 tablespoons minced garlic 1 teaspoon ground ginger 1 teaspoon garam marsala 1 teaspoon cumin 1 teaspoon paprika 1 (15 oz.) can tomato sauce (not pasta sauce) 1/2 cup Greek yogurt For Serving: brown rice, cooked cilantro to garnish (optional)

Instructions

1. Trim excess fat from chicken and slice into bite-size chunks (about 1/2 - 1 inch in size).
2. In a large bowl, stir together all marinade ingredients except the chicken. Add chicken chunks and mix until well-coated with the marinade; the marinade should be thick, not thin or watery. Cover and refrigerate for 1 hour, up to overnight. In a small bowl, stir together all sauce ingredients. Cover and refrigerate.
3. Heat a large nonstick pan over high heat, no oil needed (we use a 10-inch wide and 3-inch tall nonstick pan). Add half of the yogurt-covered chicken chunks, evenly spreading them in the pan. Cook for a few minutes until they are golden brown and a bit charred, flipping the chicken midway to sear all sides. Once the chicken chunks are seared, transfer them to a large bowl. Repeat the searing process with the remaining half of the chicken chunks. (Doing this in two batches allows the chicken to sear better.)
4. Reduce to medium heat. Add all sauce ingredients to pan (no need to clean pan). Stir to combine. Simmer on low for 3-5 minutes. Add seared chicken chunks, stir to combine; decrease the heat as needed to maintain a light simmer. Cook for 5 minutes until sauce thickens slightly and chicken is cooked through, stirring occasionally so the bottom doesn't burn.
5. Remove from the stovetop, transfer to a serving dish and garnish with the cilantro. Serve over rice or with garlic naan. Enjoy!

Recipe Notes

Allowing your chicken to marinade for at least 1 hour before cooking is recommended. This allows the ingredients to work together and penetrate for the best flavor.

Garam marsala can be substituted with curry in a pinch.

Always check for FfL-friendly ingredients.
We recommend organic ingredients when feasible. 

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