Chicken Tikka Masala
Tandoori-spiced chicken in a creamy, spiced tomato sauce. Britain's favorite curry made at home.
Tandoori-spiced chicken in a creamy, spiced tomato sauce. Britain's favorite curry made at home.
Per serving · Adjust servings below to scale ingredients
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Mix chicken with yogurt and spices. Marinate 1 hour minimum.
Thread chicken on skewers or spread on baking sheet. Grill or broil 10-12 minutes until charred.
For sauce: sauté onion in butter until golden. Add garlic, ginger, spices — cook 1 minute.
Add canned tomatoes, simmer 10 minutes. Blend until smooth, return to pan.
Stir in cream and sugar. Add grilled chicken, simmer 5 minutes. Garnish with cilantro and serve with rice.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Each serving of Chicken Tikka Masala delivers 40g of protein at 490 calories — that's 12 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 33% of total calories in this dish. The 40g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 20g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Chicken Tikka Masala is a straightforward recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 40g of protein and 490 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Chicken Tikka Masala also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 40g-protein meals ready throughout the week with zero daily effort.
Keeps well in an airtight container in the fridge for 3-4 days. Reheat gently — add a splash of water or broth if the sauce thickens.
Swap heavy cream for coconut cream (dairy-free) or half-and-half (lighter). The sauce will be thinner but still delicious. Greek yogurt stirred in at the end also works.
Minimum 30 minutes for noticeable flavor, 2-4 hours is ideal. Overnight works for most proteins but don't exceed 24 hours — the acid can break down the meat too much and make it mushy.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
