High Protein Chicken Tikka Masala sounds like a lot of effort, but I promise it's more approachable than you think. I put off trying homemade curry for a long time, but now that I've got this recipe on hand, I make it for meal prep often!
With the right spice lineup and a few swaps to make this curry higher protein (50g per serving!), this recipe delivers a layered tikka masala sauce with way better macros than you'd get with takeout.
Quick Look: High Protein Chicken Tikka Masala
⏲️Ready In: 1 Hour 15 Minutes (3+ Hours Marinating)
🍽Servings: 5
🥗Nutrition: 653 Calories / 51g Protein
🥘Main Ingredients: Chicken breast, Greek yogurt, Tomato sauce, Garam masala, Ginger, Garlic
📋Dietary Notes: Gluten free, Nut free
⭐Why You'll Love It: This saucy gluten free chicken tikka masala has incredible flavor with some simple swaps to keep it high protein. A perfect meal prep recipe!
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This homemade, high protein chicken tikka masala makes an incredible dinner or meal prep option. With 50g protein per serving, you'll definitely get a hearty dose of protein without skimping on flavor.
And the best part? Curries almost always taste better the next day (think of curry like a chili), making this the perfect meal prep or leftover dinner recipe!
If you're already a fan of saucy, spiced bowls, my Chicken Shawarma Bowls with Rice and Spicy Gochujang Salmon Bowls with Rice are two more high protein options worth bookmarking alongside this one.
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Key Ingredients
Chicken breast: While many tikka masala recipes call for chicken thighs to keep the curry rich, chicken breast is the high protein swap. Instead of charring the meat, you'll sear it to prevent the chicken from overcooking and becoming tough. Using full fat Greek yogurt also helps keep the chicken breast tender.
If you prefer, you can use an equal amount of chicken thighs. Just note the protein content won't be the same.
Greek yogurt: You'll use Greek yogurt in two places here - the marinade and the sauce. In the marinade, it helps tenderize the chicken breast. In the sauce, it adds creaminess and protein.
Use full fat Greek yogurt to help maintain richness in the sauce; if you want to cut some fat in each serving, swap out for low fat or a blend of the two.
Garam masala: Used in both the chicken marinade and the curry sauce. Garam masala blends vary by brand, but look for one that includes cumin, cardamom, cinnamon, coriander, and ideally black pepper and clove. The more complex the blend, the better the final flavor.
Kashmiri chili powder: If you can find it at a local ethnic grocery store, grab it. It has a distinct flavor and color that comes through in the finished curry. Regular chili powder works in a pinch, but kashmiri is worth seeking out for authentic Indian curry!
Butter: Four tablespoons of butter go into the sauce, split into two additions. Don't be tempted to cut it down - it's what gives this curry its restaurant-quality richness.
Fresh ginger and garlic: Both go into the marinade AND the sauce. Use fresh here, not dried. It makes a real difference in the depth of flavor! If needed, you can use jarred minced garlic or ginger, just make sure it doesn't have added sugar.
See the recipe card for full information on ingredients and quantities.
How to Make Homemade Chicken Tikka Masala
Step 1: Cut the chicken breast into 2" pieces. In a large bowl, combine the Greek yogurt, garlic, ginger, garam masala, salt, cumin, coriander, paprika, chili powder, black pepper, olive oil, and lemon juice. Stir into a paste.
Step 2: Add the chicken to the marinade and stir until each piece is fully coated. Cover and refrigerate for at least 3 hours, or overnight.
Step 3: In a medium bowl, combine all the curry sauce spices - paprika, garam masala, turmeric, coriander, cumin, cardamom, and kashmiri chili powder. Set aside.
Step 4: Heat 2 tablespoons olive oil in a deep pot or Dutch oven over medium-high heat. Sear the marinated chicken in batches for 1-2 minutes per side. Don't overcrowd the pot. Remove seared chicken to a bowl and cover.
Step 5: In the same pot, reduce heat slightly and add 2 tablespoons of butter and the chopped onion. Sauté for 3-5 minutes until softened. Add salt, ginger, and garlic and cook another 2-3 minutes until fragrant.
Step 6: Add the curry spice blend and stir to coat everything. Cook for 2-3 minutes, stirring frequently. Pour in the tomato sauce and water, stir to combine, then cover and simmer for 15 minutes.
Step 7: Blend the sauce until smooth using an immersion blender or a heat-safe countertop blender. A countertop blender gives a smoother result - just make sure it's heat safe before you pour anything in.
Step 8: Return the blended sauce to the pot and add the seared chicken. Simmer for 10 minutes until chicken is cooked through. Stir in Greek yogurt and milk and simmer another 2 minutes. Serve over rice and garnish with parsley and a swirl of extra yogurt. Store leftovers in airtight containers in the fridge for up to 5 days.
Top Tips from Chelsea
Marinate overnight if you can. The minimum is 3 hours, but overnight is where the magic really happens. Chicken breast benefits a lot from that extra time in the yogurt marinade. My Chicken Shawarma Bowls with Rice is a perfect example!
Sear in batches. Overcrowding the pot will steam the chicken instead of searing it. Cook in 2-3 batches to get a nice browned sear on the outside. It helps add flavor to the final dish.
Don't rush the spices. When you add the curry spice blend to the onions, let it cook for a full 2-3 minutes. That step blooms the spices and is what makes the sauce taste rich and layered instead of flat.
Use a countertop blender if you have one. You can absolutely use an immersion blender, but a heat-safe countertop blender gets the sauce noticeably smoother. Just be careful with the hot liquid and make sure your blender can handle it.
Chicken thighs work too. If you prefer chicken thighs over breast, go for it. Thighs are more forgiving and harder to overcook. You'll lose a little protein but gain some extra tenderness - if that works for you, great!
Leftovers are worth it! If you're iffy on leftovers, this is one recipe that will absolutely change your mind. Like a good chili (see Chuck Roast Chili without Beans for my go-to!), curries often taste better the next day, when those layered flavors have even more time to meld.
High Protein Chicken tikka Masala FAQs
Yes! Chicken thighs are actually the traditional choice for tikka masala because they're more forgiving at high heat. You'll get a slightly richer result, but less protein. For this high protein version I used chicken breast, but thighs work great with the exact same method.
You don't have to, but it makes a big difference in texture and the flavors more even. Blending gives you that smooth, velvety sauce you expect from a good tikka masala. If you skip it, the sauce will be chunkier but still tastes great.
Absolutely - that's one of the best things about this recipe! The curry keeps well in the fridge for up to 5 days. Store the chicken tikka masala and rice together in meal prep containers (or separately if you prefer). It reheats really well on the stovetop or in the microwave.
My Thai-Style Basil Ground Turkey Bowls are another meal prep go-to if you want to rotate something different into your week.
Storing and Reheating
Store leftover chicken tikka masala in an airtight container in the fridge for up to 5 days. Rice can be stored separately or together - both ways work fine.
To reheat, warm on the stovetop over medium-low heat, adding a splash of water if the sauce has thickened up too much. The microwave works too - just stir halfway through.
The curry freezes well for up to 3 months. Let it cool completely before transferring to a freezer-safe container.
More High Protein Chicken Recipes You'll Love
Did you try this high protein chicken tikka masala recipe? I'd love to hear what you think! Please leave a comment and rating or tag me on Instagram - I appreciate your feedback.
📖 Recipe
High Protein Chicken Tikka Masala
- Prep Time: 20 minutes
- Marinating Time: 3 hours
- Cook Time: 55 minutes
- Total Time: 4 hours 15 minutes
- Yield: 5 servings 1x
- Category: Dinner
- Method: Sautéing
- Cuisine: Indian
- Diet: Gluten-Free
Description
High protein chicken tikka masala made with chicken breast and Greek yogurt. Gluten free, meal prep friendly, and over 50g protein per serving!
Ingredients
For the Chicken:
- 2 pounds chicken breast
- ½ cup plain Greek yogurt, full fat
- 6 cloves garlic, minced
- 1 tablespoon fresh ginger, minced (about 2 inch piece ginger)
- 1 teaspoon garam masala
- 1 teaspoon salt
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon paprika
- ⅛ teaspoon chili powder
- ⅛ teaspoon black pepper
- 1 tablespoon olive oil
- 2 teaspoons lemon juice
For the Curry Sauce Spices:
- 1 tablespoon paprika
- 1 tablespoon garam masala
- 2 teaspoons turmeric
- 2 teaspoons coriander
- 1 teaspoon cumin
- ¼ teaspoon cardamom
- ¼ teaspoon cayenne or kashmiri chili powder
For the Curry Sauce:
- 3 tablespoons olive oil, divided
- 4 tablespoons butter, divided
- 1 onion, chopped
- 1 teaspoons salt
- 1 ½ tablespoons fresh ginger, minced (about 2 ½ inch piece ginger)
- 6 cloves garlic, minced
- 2 - 15 ounce cans tomato sauce (about 3 ½ cups)
- 2 cups water
- ½ cup plain Greek yogurt, full fat
- ½ cup 2% milk or cream
Instructions
- Prep chicken and make marinade. Cut the chicken breast into 2" pieces and set aside. In a large bowl, combine the Greek yogurt, garlic, ginger, garam masala, salt, cumin, coriander, paprika, chili powder, black pepper, olive oil, and lemon juice, stirring until fully combined into a paste.
- Marinate chicken. Add the chicken to the bowl and stir until each piece is coated in yogurt mixture. Cover and refrigerate for at least 3 hours and up to overnight.
- Prepare curry sauce spices. In a medium bowl, combine paprika, garam masala, turmeric, coriander, cumin, cardamom, and kashmiri chili powder. Set aside until ready to make the tikka masala.
- Sear chicken. When ready to make the tikka masala, heat 2 tablespoons olive oil in a deep pot or Dutch oven over medium-high heat. Add the marinated chicken and cook for 1-2 minutes before flipping and searing another 1 minute. Be careful not to overcrowd the pot; cook the chicken in 2-3 batches and add the remaining tablespoon of olive oil if necessary. Remove seared chicken to a bowl and cover to keep warm.
- Sauté aromatics. In the same pot (no need to wipe it out), reduce heat slightly and add 2 tablespoons of butter and the onion. Sauté for 3-5 minutes, until the onions have softened and turned somewhat transparent. Add the salt, ginger, and garlic, cooking for another 2-3 minutes until fragrant.
- Cook curry sauce. Add the prepared curry sauce spices, stirring with a spatula to coat everything in spices. Cook for 2-3 minutes, stirring frequently, until very fragrant. Pour in the tomato sauce and water and stir until fully combined. Cover the pot and let the mixture simmer for 15 minutes, stirring every few minutes to make sure the vegetables don't burn on the bottom.
- Blend sauce. To blend the curry sauce, you can either carefully transfer the hot sauce to a heat-safe blender and blend until smooth or use an immersion blender to blend until smooth. You'll likely get a smoother sauce with a heat-safe countertop blender, but make sure your blender is heat safe before using!
- Simmer chicken. Add the blended sauce back to the pot if necessary. Add chicken to the curry and stir. Let the mixture simmer for 10 minutes, stirring occasionally, until chicken is cooked through. Stir in Greek yogurt and milk, simmering for another 2 minutes or so to heat through.
- Serve or store. Divide the curry and rice between 5 bowls. Garnish each bowl with parsley and extra yogurt and serve. Leftover curry and rice will keep in airtight containers in the fridge for up to 5 days.
Notes
Typically, you'll find tikka masala recipes that use chicken thighs instead of chicken breast. Chicken thighs are definitely more forgiving, but to keep this as high protein as possible I went with chicken breast and opted to keep the sauce a little more rich using butter and full fat Greek yogurt. That said, you can definitely use chicken thighs if you'd like!
Tikka masala recipes often call for searing the chicken until it's charred, which is part of the reason you'd use chicken thighs as opposed to chicken breast; chicken breast can easily get tough and stringy. So, I seared the chicken thighs here but didn't cook it at high enough heat or long enough to char it, instead finishing cooking through the simmer.
If you can, use kashmiri chili powder. I found some at my local ethnic grocery store. It has a pretty unique flavor that comes through the curry!
The first time I made chicken tikka masala, I made my own garam masala spice blend by toasting and grinding down whole spices. While this does indeed create an amazing garam masala that I was able to use for several batches, I didn't want this recipe to become too over-complicated. If you want to make your own garam masala, great! Otherwise, a store-bought blend works fine. Garam masala spice blends are all a little different, although most will have at least cumin, green cardamom, cinnamon, and coriander. Personally, I'd opt for a blend that incorporates a few more spices, like black pepper, clove, and black cardamom.
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