
Butter Chicken
Butter Chicken packs 44g protein and 497 calories per serving — a high-protein, moderate-calorie option for cutting phases. Four servings cook on the stovetop in quick-prep time, fitting easily into a Sunday meal prep routine. Use this to hit daily protein targets while maintaining a calorie deficit.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Greek Yogurt (2%)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Lemon Juice, Fresh(15g)
- •Ginger, Fresh Root(5g)
- •Garlic
- •Garam Masala, Ground(10g)
- •Paprika, Smoked(3g)
- •Turmeric, Ground(3g)
- •¾ tsp salt ($0.03)
- •Vegetable oil(30g)
- •Butter(45g)
- •Yellow Onion
- •Garlic
- •Ginger, Fresh Root(5g)
- •Garam Masala, Ground(10g)
- •Cumin, Ground(3g)
- •Paprika, Smoked(3g)
- •½ tsp salt ($0.02)
- •Turmeric, Ground(1g)
- •Tomato Sauce(425g)
- •¼ cup water ($0.00)
- •Cream, Heavy Whipping(80g)
Instructions
- 1Cut the chicken breasts into ½-inch pieces. In a large bowl, combine the Greek yogurt, lemon juice, grated ginger, minced garlic, garam masala, smoked paprika, turmeric, and salt. Mix until smooth, then add the chicken pieces and stir until evenly coated. Cover and refrigerate for at least 1 hour or overnight. Remove from the refrigerator 10 minutes before cooking.
- 2Heat a large cast-iron skillet over medium-high heat and add the vegetable oil. Once shimmering, add the marinated chicken in a single layer and cook 8–10 minutes, stirring occasionally, until lightly browned on all sides and the internal temperature reaches 165°F. Transfer the chicken to a clean plate and cover with foil.
- 3Reduce heat to medium, add the butter to the same skillet, and let it melt completely. Add the diced onion and sauté 4–5 minutes over medium heat, stirring occasionally, until softened and translucent.
- 4Add the minced garlic, grated ginger, garam masala, ground cumin, smoked paprika, turmeric, and salt. Stir constantly and cook 1 minute over medium heat until fragrant.
- 5Pour in the tomato sauce and ½ cup water, stirring to combine. Reduce heat to medium-low and simmer 7–8 minutes, stirring occasionally, until the sauce darkens slightly and flavors meld.
- 6Remove from heat and stir in the heavy whipping cream until fully incorporated. Return the cooked chicken to the skillet and stir to coat evenly. Simmer over medium-low heat 2–3 minutes until the chicken is heated through.
- 7Divide the butter chicken evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.
- 8Reheat in a skillet over medium heat for 3–4 minutes, stirring gently, until warmed through. Serve with rice or naan.
Nutrition — Per Serving
497
calories
44g
protein
30g
fat
- Carbohydrates
- 13g
- Saturated fat
- 13.0g
- Sodium
- 675 mg
- Dietary fiber
- 3.6g
4 servings per batch · ~360g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Butter Chicken have per serving?
Each serving delivers 44g of protein and 497 calories with 30g fat and 13g carbs per serving. The low carb content relative to protein makes this a lean option despite the butter-based sauce.
How long does Butter Chicken take to prep?
Marked as quick prep on the stovetop with 4 servings per batch, this recipe is designed for efficient meal prepping across multiple days. One cooking session yields a full day or two of prepared dinners.
Is Butter Chicken good for fat loss?
At 497 calories and 44g protein per serving with minimal carbs, butter chicken fits fat-loss macros when portion-controlled and integrated into your daily calorie target. The satiating protein content helps maintain fullness during a deficit.
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