Healthy chicken tikka recipe

(1670 ratings)

Healthy chicken tikka masala
  • Low-fat
  • healthy
Preparation Time5 mins (plu marinating time)
Cooking Time25 mins
Total Time30 mins
Nutrition Per PortionRDA
Calories136 Kcal7%
Sugar2.4 g3%
Fat4.9 g7%
Saturated Fat1.3 g7%
Salt0.22 gRow 4 - Cell 2
Salt0.22 gRow 5 - Cell 2

This healthy chicken tikka uses lower-fat swaps to keep both the fat and calorie count low. Swaps include low-fat natural yogurt, skinless chicken breasts, and half-fat crème fraîche.

This tasty and healthy chicken tikka is just 136 calories per portion which makes it ideal if you're on a calorie-counting diet or wanting to eat a little healthier. This dish uses lots of different spices like ginger, garlic, cumin, and red chili to flavour the chicken. It takes five minutes to prep and another 25 minutes to cook this delicious, healthy chicken tikka.


  • 3 tablespoons low-fat natural yogurt
  • 2 teaspoons garlic, crushed
  • 2 teaspoons ginger, crushed
  • 1 teaspoon black pepper, coarsely ground
  • 1 teaspoon red chilli paste
  • 450g/1lb skinless chicken breasts, diced
  • 1 tablespoon rapeseed oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, chopped
  • 1 tablespoon fenugreek leaves, chopped
  • 2 tablespoons tomato purée
  • 1 teaspoon garam masala
  • 1 1/2 teaspoons cumin coriander powder
  • 2 tablespoons half-fat crème fraîche
  • 1 tablespoon coriander leaves, chopped




  1. To make this chicken curry, mix the yogurt, garlic, ginger, black pepper, and chilli paste and spoon this mixture over the chicken. Allow marinating for 1-2 hours in the fridge.
  2. Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown.
  3. Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
  4. Stir in the fenugreek, tomato purée, garam masala and cumin coriander powder.
  5. Reduce the heat and simmer for 15-20 minutes or until the chicken is cooked and the liquid has evaporated.
  6. Stir in the crème fraîche and coriander before serving.

Top tips for making healthy chicken tikka

This dish can be served in pitta bread (slit down one side) with lettuce and sliced onions as a filling lunch or light dinner. You can also serve with brown rice or quinoa if you're trying to look for a healthier option.

Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 12 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies