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    The Curry Mommy » Chicken Recipes

    Healthy Chicken Tikka Masala

    Published: Aug 23, 2018 · Modified: Oct 21, 2021 by The Curry Mommy · This post may contain affiliate links ·

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    Jump to Recipe
    pinterest pin for ctm a round bowl of curry with cilantro on top

    This is a No Cream Healthy Chicken Tikka Masala recipe that's quick to make and keto-friendly using Shan Brand Masala.

    "You don't make this enough" are the exact words my family says about this recipe! It is not the average chicken tikka masala recipe, but tastes great! Serve it with rice or roti to have dinner ready in under 30 minutes.

    a round bowl with chicken tikka masala and cilantro on top

    Packed with flavor and zero cream! This healthy recipe uses Shan Chicken Tikka Masala which has a unique flavor and gives this gravy a delicious taste.

    Want to try something even more delicious? Give my crowd-pleasing World's Easiest and Best Butter Chicken Masala a try!


    Jump to:
    • Ingredients
    • Instructions
    • Pair it with
    • More Healthy Recipes...
    • Storage
    • Top Tips
    • 📖 Recipe
    • FAQ

    Ingredients

    ingredients for chicken tikka masala in a pot
    onions, cashew paste with water, tomato paste are all added to the chicken
    1. Shan Chicken Tikka Masala Box- I recommend using this brand for the sake of consistency but you are welcome to use your favorite.
    2. Boneless Skinless Chicken Breast or Tenders
    3. Red Chili Powder- Add for extra spice
    4. Turmeric Powder
    5. Oil
    6. Water
    7. Coriander Powder
    8. Onion
    9. Garlic
    10. Ginger
    11. Cashews- raw and unsalted turned into a paste with some water
    12. Tomato Paste
    13. Cilantro
    14. Kasoori Methi (optional)- This is not a traditional ingredient for chicken tikka masala, but it adds a lot of flavor to the dish.

    Instructions

    Marinate the chicken using the shan chicken tikka masala package and oil. Cook the chicken in a pan with a generous amount of oil.

    indian marinated chicken being cooked in pan

    Flip the chicken only 2-3 times to get a juicy outcome.

    spicy chicken tikka masala in a pan with a spatula

    Add the steamed and pureed onions to the pot along with the spices. Simmer until oil begins to come up.

    cooked chicken tikka masala in a hexclad pan

    Pair it with

    This recipe goes well with Siete Cassava or Almond Flour tortillas. You can also make a variety of healthy tortillas that fit your diet and lifestyle. It also pairs well with Brown or White Rice and Quinoa.

    a while bowl filled with chicken tikka masala and siete tortillas on the side.

    More Healthy Recipes...

    1. Lamb Chops - A Quick and Easy Fail-Proof Recipe
    2. How to Grill Juicy Chicken Breast Tex-Mex Style
    3. Chana Masala

    • Lemon Herb Tahini Sauce
    • Desi Gravy Chicken Recipe - Tapelu Chicken
    • Khatta Poodla - Savory Rice Flour Pancakes
    • Crispy Okra Fries with an Easy Garlic Dipping Sauce

    Storage

    Refrigerate- Store in the refrigerator for up to three days after cooking.

    Freeze- The cooked Healthy Chicken Tikka Masala dish can be stored in Ziplock bags and placed in the freezer for up to three months.

    Reheat- Thaw and reheat on the stovetop using a heavy bottom pot with a lid on low heat.


    Top Tips

    1. Pair it with a healthy tortilla or brown rice
    2. Add extra spice and cilantro
    3. Cut the chicken into bite sized pieces

    📖 Recipe

    a round bowl with chicken tikka masala and cilantro on top

    Healthy Chicken Tikka Masala

    The Curry Mommy
    An Indian inspired European Chicken Tikka Masala dish that pleases the palette and supports clean-eating. This no cream recipe is delicious with grain free tortillas.
    5 from 1 vote
    Pin Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Main Course
    Cuisine Indian
    Servings 2
    Calories 315 kcal

    Ingredients
      

    • 1 large chicken breasts, chopped into 1" cubes
    • 1 large onion, boiled and pureed (instructions below)
    • ¼ cup cashews, blended into a paste (instructions below)
    • .5-1 package Shan Chicken Tikka Masala Spice Mix (you can use a different brand if you prefer)
    • 1 teaspoon fresh grated garlic
    • 1 teaspoon fresh grated ginger
    • 1 teaspoon turmeric (fresh or powder)
    • 2 tablespoon tomato paste
    • ¼ cup water (add more or less depending on curry consistency preference)
    • 1 teaspoon kasoori methi (optional)
    • red chili powder
    • oil
    • salt (optional-TIP:Shaan masala already has salt)
    • finely chopped cilantro

    Instructions
     

    • Mix the chicken breast, Shan Chicken Tikka Masala Spice, and oil together and let it sit at room temperature while you prepare the other ingredients.
    • BOILED AND PUREED Onion - Boil a chopped onion with some water, drain the water, and puree the onion once it is translucent.
    • CASHEW PASTE - Blend the cashews into a fine paste. (You can add a little water if needed)
    • Heat a pan on high heat and add about 1 tablespoon of oil. Spread the oil across the bottom of the pan to coat. 
    • Add the chicken to the pan by spreading it throughout the pan so the maximum amount of chicken is touching the hot surface. Feel free to do this in multiple rounds of cooking if the pan you are using is small. This helps brown one side of the meat resulting in very tender pieces. 
    • Let the chicken cook without stirring for about 3 minutes. Then take a flat spatula and gently flip over. 
    • Cook for an additional 3 minutes, lower the heat to medium/low, and then stir the chicken.
    • Mix in turmeric, cashew paste, onion puree, ginger, and garlic. Add red chili powder and salt after a taste test in the end.
    • Mix well.
    • Now add water according to your preference on curry consistency. For wraps I use less water and I add more water to eat with rice, but it’s also based on your preference.
    • Cover and cook on medium/low heat for about 5 minutes. 
    • Top with chopped cilantro and serve with your choice of rice, tortilla, naan, bread, paratha, etc. 

    Notes

    • Add salt at the very end (if needed)
    • Check substitution requirements in post above
    • Cream is not recommended for this dish
    • Pairs well with gluten and grain-free Siete Tortillas

    Nutrition

    Serving: 1.5cupCalories: 315kcalCarbohydrates: 4gProtein: 32gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 65mgSodium: 1539mgFiber: 4gSugar: 7gVitamin A: 11IUVitamin C: 20mgCalcium: 6mgIron: 15mg
    Keyword chicken breast, keto
    Tried this recipe?Share your photo and tag @TheCurryMommy or #thecurrymommy!

    FAQ

    What is the difference between Chicken Tikka and Chicken Tikka Masala?

    One has a gravy that pairs perfectly with rice and the other can be eaten as an appetizer, topping on pizza/nachos, or wrapped into a burrito/taco/gyro.

    Why is this recipe considered "clean-eating" or keto-friendly chicken tikka masala?

    This Healthy Chicken Tikka Masala recipe has no added soy, corn, wheat, dairy, or lentil legumes. Making it perfect for clean-eating diets!

    What Chicken Tikka Masala Spice Mix do you recommend?

    For this specific recipe, I like to use Shan Chicken Tikka Masala spice box.

    Why add salt at the end?

    Shan Chicken Tikka Masala Spice Mix already has salt in it. In fact, it is high in sodium. For that reason, I stay away from adding extra salt to this dish.

    Can I add cream to this Easy Chicken Tikka Masala Recipe?

    This recipe is delicious without the additive of cream. I personally do not recommend it.

    What can I substitute instead of Chicken?

    Paneer, mushrooms, extra firm tofu, mixed vegetables, soy chunks/nuggets, etc.


    History

    This recipe dates back to my University of Houston undergrad college days when a friend introduced me to a restaurant in Houston. We would always pick up their Chicken Tikka Masala to go. It had peppers and onions but I eliminated those ingredients in this recipe.

    Once I moved back to Arkansas I had to find a way to recreate this dish. I played around with a few different ingredients until this compilation came about.


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