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
- 1Mix the Greek yogurt, cayenne pepper, garam masala, turmeric, ground cumin, fresh garlic, fresh ginger, and lemon juice in a large bowl. Add the chicken breast and coat thoroughly. Cover and refrigerate for at least 1 hour or overnight.
- 2Heat the coconut oil and salted butter in a large pot over medium heat. Add the diced onion and cook 5 minutes, stirring occasionally, until softened and translucent. Add the fresh garlic and cook 1 minute until fragrant.
- 3Stir in the ginger, garam masala, ground cumin, turmeric, brown sugar, and cayenne pepper. Cook 1–2 minutes over medium heat, stirring constantly, until the spices bloom and become fragrant.
- 4Add the crushed canned tomato and low sodium chicken broth to the pot. Bring to a simmer over medium-high heat, stirring occasionally, for 2–3 minutes.
- 5Remove the marinated chicken from the refrigerator and add it directly to the simmering sauce along with any marinade. Stir to combine. Reduce heat to medium-low, cover, and simmer 15–18 minutes, stirring occasionally, until the chicken is cooked through and reaches an internal temperature of 165°F.
- 6Remove from heat and stir in the heavy whipping cream until fully incorporated. Taste and adjust seasonings as needed.
- 7Divide the cooked basmati rice evenly among 4 airtight meal prep containers while hot. Spoon the chicken tikka masala and sauce over the rice in each container. Top with fresh cilantro.
- 8Allow containers to cool to room temperature before sealing and refrigerating. Serve with naan bread on the side, either cold or reheated.
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
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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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