Low-calorie chicken tikka masala recipe

(1270 ratings)

Low calorie chicken tikka masala
  • Low-fat
  • healthy
Preparation Time10 mins (plus 2 hours marinating time)
Cooking Time45 mins
Total Time55 mins (plus 2 hours marinating time)
Five A DayOne
Cost RangeCheap
Nutrition Per PortionRDA
Calories217 Kcal11%
Sugar7 g8%
Fat4.5 g6%
Saturated Fat2.2 g11%
Protein25.7 g51%
Carbohydrates18.9 g7%

It takes just 10 minutes to prep this tasty low calorie chicken tikka masala. A portion of this dish is just 217 calories per serving.

This low calorie curry has a rich masala sauce made from curry paste, 0% fat yogurt, passata, and coconut cream. Packed with onion, red pepper, and tender chunks of chicken breast. This recipe serves four to six people. If you serve four big portions, the calories for each serving will increase to 326 cals, which is still low as far as low calorie meals go.


  • 2tbsps tikka masala curry paste
  • 170g tub 0% fat yogurt
  • 3 chicken breasts (500g) each cut into 5-6 chunks
  • Spray oil for cooking
  • 1 large onion, sliced
  • 1 red pepper, sliced
  • 350g ready prepared diced butternut squash
  • 300ml passata
  • 160ml reduced-fat coconut milk
  • Handful of fresh coriander
  • 200g basmati rice




  1. Mix half the curry paste with all but 2 tbsps of the yogurt and a pinch of salt. Add the chicken, coat well and leave to marinate for 2 hours or overnight.
  2. Set the oven to 220°C/425°F/Gas Mark 7. Heat the baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 mins, until it’s beginning to char.
  3. Add 8 sprays of oil to a pan with the onion, cover and cook over a medium heat for 5-8 mins. Add the pepper, squash and the rest of the curry paste. Cook for 5 mins.
  4. Pour in the passata and coconut cream and bring to the boil. Simmer for 10 mins. Add the chicken and simmer over a low heat for 5 mins, until the meat is tender. Stir in the rest of the yogurt and the coriander. Serve with rice. For the rice: Cook 200g jasmine or basmati rice as per pack instructions with a few lightly crushed cardamom pods.

Top tips for making low-calorie chicken tikka masala

Swap the chicken breast for tofu or Quorn for even lower fat and calorie option - it will also make it suitable for vegetarians too. As this recipe is low in carbs too, it's part of our low carb recipes collection.

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Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodTo and has over 11 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 GoodTo, Jessica has had the privilege of working alongside Future’s Test Kitchen to create how-to videos exclusively for GoodtoEat - 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