There’s something about the smell of spices warming up the kitchen that immediately pulls you in. I remember the first time I tried making this high protein chicken tikka masala: the marinade was a little messier than I expected, and I had to wipe a few drips off the counter while the chicken soaked up all those bold flavors. Somewhere between the sizzle of the grill and the creamy tomato sauce simmering gently, the whole house smelled like a cozy restaurant tucked away in a vibrant city street.
It’s one of those dishes that feels special but doesn’t require you to clear your entire evening. I usually sneak a peek at the sauce while it’s blending, tempted to taste just a bit — and honestly, that’s half the fun. The balance between the smoky grilled chicken and the luscious sauce isn’t just satisfying; it’s a little celebration after a long day.
Why You’ll Love It:
- Rich and creamy without being heavy, thanks to the blend of Greek yogurt and cottage cheese.
- The grilled chicken adds a smoky char that makes every bite interesting.
- It’s simple — and that’s kind of the point. No need for complicated steps, just great flavors.
- High in protein, so it fills you up and keeps you going.
- It takes a bit of planning with the marinade, but the payoff is well worth it.
If you’re worried about the dairy in the sauce, don’t be. It’s gentle and smooth, and the heat is just right — not overpowering but definitely comforting.
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High Protein Chicken Tikka Masala
- Total Time: 55 minutes
- Yield: 4 1x
Description
A flavorful and high-protein version of the classic Chicken Tikka Masala, featuring marinated grilled chicken pieces simmered in a rich, creamy tomato sauce.
Ingredients
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
1 cup plain Greek yogurt, divided
2 tablespoons lemon juice
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
1 teaspoon garam masala
1 teaspoon smoked paprika
1 teaspoon kosher salt, divided
1/2 teaspoon cayenne pepper
2 tablespoons vegetable oil, divided
1 large yellow onion, finely chopped
4 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 (14-ounce) can crushed tomatoes
1/2 cup low-fat cottage cheese
1/4 cup heavy cream
1/4 cup chopped fresh cilantro, for garnish
Instructions
In a large bowl, combine 1/2 cup Greek yogurt, lemon juice, cumin, coriander, turmeric, garam masala, smoked paprika, 1/2 teaspoon salt, and cayenne pepper. Add the chicken cubes and mix well to coat. Cover and marinate in the refrigerator for at least 1 hour, preferably overnight.
Preheat the grill or grill pan to medium-high heat. Thread the marinated chicken pieces onto skewers and brush with 1 tablespoon vegetable oil.
Grill the chicken skewers for 4-5 minutes per side until cooked through and slightly charred. Remove from grill and set aside.
In a large skillet, heat the remaining 1 tablespoon vegetable oil over medium heat. Add the chopped onion and cook, stirring frequently, until soft and golden, about 7-8 minutes.
Add the minced garlic and grated ginger to the skillet and cook for 1-2 minutes until fragrant.
Stir in the crushed tomatoes and remaining 1/2 teaspoon salt. Simmer the sauce for 10 minutes, stirring occasionally.
Transfer the sauce to a blender and blend until smooth. Return the sauce to the skillet over low heat.
Whisk the remaining 1/2 cup Greek yogurt, cottage cheese, and heavy cream together in a bowl until smooth. Slowly stir this mixture into the sauce, heating gently but not boiling.
Add the grilled chicken pieces to the sauce and simmer for 5 minutes to combine flavors and heat through.
Garnish with chopped fresh cilantro before serving.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
Kitchen Notes: You don’t need fancy equipment here. I usually use a grill pan or even the oven broiler to get that nice char on the chicken. Serving it over rice or with warm naan makes it even better. Sometimes, I swap the chicken breast for thighs if I’m feeling a bit lazy about trimming, but I haven’t tested how much that changes the texture. If you want it spicier, a little extra cayenne can do the trick, but I tend to keep it mild enough that everyone at the table can enjoy it without reaching for water.
FAQ:
Can I make this ahead of time? Yes, it actually tastes better the next day once the flavors meld together. Just reheat gently so the sauce doesn’t separate.
Can I use other proteins? I haven’t tried it with tofu or vegetables, but chicken definitely holds up best in this recipe.
Is it freezer-friendly? Because of the dairy, freezing isn’t ideal—things might get a bit grainy when thawed.
Ready to bring this cozy, protein-packed dish to your table? Save this recipe and enjoy the simple joy of a homemade meal that feels like a treat.