Chicken Tikka Masala
Yogurt-marinated chicken broiled until charred at the edges, then simmered in a smoky, gently spiced tomato and cream sauce. Serve it over cauliflower rice instead of basmati.
Nutrition per serving
about 1¼ cups chicken and sauce- Net carbs
- 8.6g
- Calories
- 477kcal
- Protein
- 44g
- Fat
- 28g
- Total carbs
- 13 g
- Fiber
- 4.7 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Dairy-free: Coconut cream does double duty, tenderizing the chicken in the marinade and enriching the sauce, while coconut oil replaces the ghee.
- Marinate the chicken in ¼ cup coconut cream with the lemon juice and spices, cook the onion in coconut oil, and finish the sauce with ½ cup coconut cream instead of heavy cream.
Shrimp tikka masala: Spiced, quickly charred shrimp in the same tomato-cream masala. It’s a fast weeknight version.
- Marinate the shrimp for just 20–30 minutes.
- Broil them 2 minutes per side, until charred in spots, then stir them into the finished sauce for 1–2 minutes, just until pink and opaque all the way through.
With spinach: A big batch of spinach wilted into the sauce adds color, fiber and a saag-like earthiness, and stretches the curry further.
- After blending the sauce, stir in the spinach a handful at a time and let it wilt for 2 minutes before adding the cream and chicken.
- Tikka
- Masala sauce
- Nice to have (optional)
- Tikka
- Masala sauce
- Nice to have (optional)
- Tikka
- Masala sauce
- Nice to have (optional)
- Tikka
- Masala sauce
- Also add
- Nice to have (optional)
Estimated cost $12.47 for 4 servings ($3.12 each) · how we estimate
Instructions
-
Stir the yogurt, lemon juice, grated garlic, 1 tbsp ginger, 2 tsp garam masala, chili powder, cumin, turmeric and salt together. Add the chicken, coat well, cover and refrigerate at least 1 hour and up to 24 hours.
-
Position a rack about 6 inches (15 cm) below the broiler and heat it to high. Set a wire rack in a foil-lined sheet pan and brush it with the oil. Lift the chicken from the marinade, letting the excess drip off, and spread it on the rack in a single layer.
-
Broil 8–10 minutes, turning once, until charred in spots. It doesn’t need to be cooked through yet; it finishes in the sauce.
-
Meanwhile, melt the ghee in a large skillet over medium heat. Cook the onion 7–8 minutes, stirring often, until deep golden. Add the minced garlic, remaining ginger and the chile and cook 1 minute.
-
Stir in the tomato paste, remaining garam masala, coriander and smoked paprika and cook 1–2 minutes, until the paste darkens. Add the tomatoes and simmer 10 minutes, stirring now and then, until thick. Blend smooth with an immersion blender if you like a silky sauce.
-
Stir in the cream, then add the chicken and any juices. Simmer gently 5–8 minutes, until the sauce coats a spoon and the thickest piece of chicken reads 165°F (74°C). Taste for salt.
-
Scatter with cilantro and serve over cauliflower rice.
Tips for success
-
Tikka masala and butter chicken are cousins. Tikka masala has charred chicken and a brighter, onion-forward tomato sauce, while butter chicken is milder and richer. - The broiler gives the smoky char a tandoor would. You can also grill the chicken on skewers over high heat for 8–10 minutes.
- A pinch of crushed dried fenugreek leaves (kasuri methi) stirred in with the cream adds that restaurant flavor and almost no carbs.
- Boneless thighs work too and stay juicier. Simmer them 8–10 minutes in the sauce, until they reach 165°F (74°C).
Nice to have, not needed
- A wire rack under the broiler gives the best char — without one, broil on foil and pour off the juices halfway.
- An immersion blender makes the sauce silky — or leave it a little chunky.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Warm gently in a covered saucepan or microwave 2–3 minutes, stirring in a splash of water.
Prep tip: Make it a day ahead — the sauce tastes even better the next day.
Refrigerate up to 4 days or freeze up to 3 months. The flavor deepens overnight. Reheat gently with a splash of water.
Variations
3 variations, each with its own ingredients and macrosDairy-free
DietCoconut cream does double duty, tenderizing the chicken in the marinade and enriching the sauce, while coconut oil replaces the ghee.
- plain full-fat Greek yogurt → coconut cream
- ghee or butter → refined coconut oil
- heavy cream → coconut cream
8.6 g net · 497 kcal · 42 g protein · 31 g fat · ≈$2.88 per serving (same net carbs as the original)
Shrimp tikka masala
ProteinSpiced, quickly charred shrimp in the same tomato-cream masala. It’s a fast weeknight version.
- boneless skinless chicken breast → jumbo shrimp
8.6 g net · 418 kcal · 40 g protein · 24 g fat · ≈$5.29 per serving (same net carbs as the original)
With spinach
VeggiesA big batch of spinach wilted into the sauce adds color, fiber and a saag-like earthiness, and stretches the curry further.
- + 7 cups baby spinach
9.3 g net · 489 kcal · 46 g protein · 28 g fat · ≈$3.64 per serving (+0.7 g net carbs vs the original)
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