Chicken Tikka Masala
This Chicken Tikka Masala delivers 61g protein and 685 calories per serving, making it one of the highest-protein Indian curries available. Quick-preps 4 servings on the stovetop, fitting easily into a weeknight rotation without sacrificing macro targets. Built for lifters who need substantial protein intake without resorting to plain chicken breast.
Ingredients
- •Greek Yogurt (2%)(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Cayenne Pepper, Ground(3g)
- •Garam Masala, Ground(5g)
- •Turmeric, Ground(3g)
- •Cumin, Ground(3g)
- •Garlic
- •Ginger, Fresh Root(10g)
- •1 teaspoon sea salt
- •Lemon Juice, Fresh(15g)
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Coconut oil(30g)
- •Butter(30g)
- •Yellow Onion
- •Garlic
- •Ginger, Fresh Root(10g)
- •Garam Masala, Ground(10g)
- •Cumin, Ground(5g)
- •Turmeric, Ground(5g)
- •1 teaspoon sea salt
- •Brown sugar(5g)
- •Cayenne Pepper, Ground(3g)
- •Tomato, Canned, Crushed
- •Low Sodium Chicken Broth(240g)
- •Cream, Heavy Whipping(240g)
- •Rice, Basmati, White
- •Cilantro, Fresh
- •Bread, Naan
Instructions
- 1Marinate the chicken. In a large bowl, mix together the yogurt, cayenne, garam masala, turmeric, cumin, garlic cloves, ginger, salt, and lemon juice. Add the chicken and toss until fully coated. Cover and let marinate in the refrigerator for at least 1 hour or up to overnight.
- 2Turn on the oven to broil and line a rimmed sheet pan with foil. Add the marinated chicken to the sheet and broil until beginning to brown, about 8 minutes.
- 3Meanwhile, make the tikka masala. Melt the coconut oil and butter in a large pot over medium heat. Add the onion and cook, stirring, until softened, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute. Add the ginger, garam masala, cumin, turmeric, salt, brown sugar, and cayenne and stir to combine.
- 4Add the tomatoes and chicken stock and bring to a simmer. Add the chicken and its juices to the pot and stir to combine. Reduce the heat to medium low, cover, and simmer, stirring occasionally, until the chicken is cooked through and the sauce has thickened slightly, about 15 minutes. Stir in the heavy cream.
- 5Divide rice between 4 bowls. Serve the tikka over the rice, sprinkle with cilantro. Serve with naan on the side.
Nutrition — Per Serving
685
calories
61g
protein
43g
fat
- Carbohydrates
- 12g
- Saturated fat
- 26.0g
- Sodium
- 273 mg
- Dietary fiber
- 2.0g
4 servings per batch · ~441g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Chicken Tikka Masala have per serving?
This version delivers 61g of protein and 685 calories per serving with 43g fat and 12g carbs. It's a high-protein option among creamy curry recipes, though the calorie density is moderate-to-high due to the sauce.
How long does Chicken Tikka Masala take to prep?
Listed as quick prep and makes 4 servings on the stovetop, allowing you to batch-cook a full week's protein source in one session. This is an efficient way to rotate Indian-style proteins into your meal plan.
Is Chicken Tikka Masala good for muscle gain?
At 61g protein and 685 calories, this recipe supports muscle gain phases and provides the caloric surplus needed alongside training. The carbohydrate content at 12g per serving is lower than traditional tikka masala, so pair it with rice or naan for optimal glycogen replenishment.
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