Chicken Tikka Masala Curry

  • 10MINS
  • 40MINS
  • 359KCAL

This Chicken Tikka Masala Curry is the perfect slimming friendly Indian Fakeaway whether you're calorie counting or following a diet plan like Weight Watchers.

Easy Peasy Chicken Tikka Masala Curry pinchofnom.com
4

NutritionPer Serving

  • Calories359
  • Carbs17g
  • Protein31g
  • Fat3g
  • Saturates1g
  • Sugars7g

Chicken Tikka Masala Curry - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Our slimming friendly Chicken Tikka Masala Curry is much lower on Points and calories than the one that you’d pick up at your local takeaway – and we think it tastes even better too!

We’ve used red peppers in our Chicken Tikka Masala Curry, but you can add pretty much whatever vegetables you want and you can also adjust the spice level by adding more or less chilli powder.  We like quite a kick to our food, but if you don’t want a hot and spicy curry then you can even just leave the chilli powder out completely – the other spices add flavour, not heat!

What diets is this Chicken Tikka Masala Curry suitable for?

This recipe is suitable if you’re gluten free!

You can make this Chicken Tikka Masala Curry suitable for dairy free diets by swapping out the following ingredients for dairy free alternatives;

  • Fat free Greek yoghurt

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Chicken Tikka Masala Curry?

  • You need to count 4 Points per portion of this Chicken Tikka Masala Curry recipe if you’re on WW Green. 
  • You need to count 1 Point per portion of this Chicken Tikka Masala Curry recipe if you’re on WW Blue.
  • You need to count 1 Point per portion of this Chicken Tikka Masala Curry recipe if you’re on WW Purple.

Do you need any special ingredients to make Chicken Tikka Masala Curry?

There are no fancy ingredients in this recipe – you’ll be able to pick up everything you need at the supermarket.

How many calories are in this Chicken Tikka Masala Curry ?

There are 359 calories in each portion of our slimming friendly Chicken Tikka Masala Curry which means it falls into our Everyday Light recipe category.

This recipe is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Add the yogurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for around 2-4 hours.

Step 1 pinchofnom.com

Step 2

Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with low calorie cooking spray and cook the onion until soft – this will take around 5 minutes.

Step 3

Add the tomato puree to the onions and cook for a couple of minutes. Add the crushed garlic, and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.

Step 3 pinchofnom.com

Step 4

Take the chicken pieces out of the marinade, setting the remaining yoghurt and spice mix aside. Add the chicken to a separate frying pan. Once the chicken has browned slightly on the outside, add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally.

Step 5

Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.

Step 6

Making sure the hob is set to a low heat, stir in the remaining yogurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!

Chicken Tikka Masala Curry - Pinch of Nom Slimming Recipes

What should you serve with Chicken Tikka Masala Curry ?

Any of the following go really well with curry. It’s the perfect Indian Fakeaway so would work well with any of these suitable accompaniments;

Sweet Potato Pakoras pinchofnom.com
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Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.

How do you know when this Chicken Tikka Masala Curry is cooked?

You should cook this curry until the chicken is completely cooked through, and the sauce is piping hot once you have added the remaining marinade.

This should take approx 40 minutes on the stove.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Chicken Tikka Masala Curry in the fridge?

Once you’ve served it, ideally you should eat this dish within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of this curry in the fridge for approximately 3 days or so.

Can I freeze Chicken Tikka Masala Curry?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.
  • Defrost thoroughly before reheating.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Chicken Tikka Masala Curry ?

This recipe is best reheated very gently on the hob for around 10 minutes. If you heat it too rapidly, it may split. Microwaving this curry is possible, but you are more likely to split the sauce.

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Chicken Tikka Masala Curry

This Chicken Tikka Masala Curry is the perfect slimming friendly Indian Fakeaway whether you’re calorie counting or following a diet plan like Weight Watchers.
  • Prep Time
    10 MINS
  • Cook Time
    40 MINS
  • KCals 359
  • Carbs 17G
WW Points
  • 4 Green
  • 1 Blue
  • 1 Purple

Ingredients

For the marinade

  • 250 g fat free Greek yogurt
  • 2 tsp paprika
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 3 tsp turmeric
  • 1 tsp ground ginger
  • 1 tsp garlic granules
  • 2 tsp salt
  • 2 tsp freshly ground black pepper
  • 1 tsp chilli powder
  • ½ lemon juice only

For the sauce

  • 4 large chicken breasts
  • 400 g canned tomatoes
  • 3 tbsp tomato puree
  • 1 large onion chopped
  • 1 red pepper sliced
  • 2 cloves garlic crushed
  • 1 tbsp garam masala
  • 4 tbsp fresh coriander chopped
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

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Instructions

  1. Add the yogurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for around 2-4 hours.
  2. Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with low calorie cooking spray and cook the onion until soft - this will take around 5 minutes.
  3. Add the tomato puree to the onions and cook for a couple of minutes. Add the crushed garlic, and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.
  4. Take the chicken pieces out of the marinade, setting the remaining yoghurt and spice mix aside. Add the chicken to a separate frying pan. Once the chicken has browned slightly on the outside, add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally.
  5. Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.
  6. Making sure the hob is set to a low heat, stir in the remaining yogurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!

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Chicken Tikka Masala - Pinch of Nom Slimming Recipes

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60 comments

See what others have to say

JezWednesday 20th May 2020

I love this curry with chicken but I take it we can just add our favourite veg etc instead of chicken if we want a vegetarian version? Do you have any advice though as the vegetables won’t absorb the marinade as well as the chicken would.

Reply

    Sharon FitzpatrickThursday 21st May 2020

    Hi Jez, you could try leaving the yogurt out of the marinade so that the vegetables marinade in a more concentrated dry spice mix.Then stir in some yogurt, off the heat, just before serving. We have a recipe in our second book, Pinch of Nom Everyday Light, that might be an alternative idea. It’s Butter Bean and Sweet Potato Tikka Masala, it might be just what you need. Hope this helps and thanks for getting in touch.

    Reply

Vicky PoveyFriday 15th May 2020

Made this for dinner tonight…OMG! Delicious even better than my local Curry house. I didn’t use chilli powder in marinade as my kids were eating it too, they still found it a little too spicy….was the heat coming from the ground ginger?

Brilliant recipes will definitely be making again, also made the onion bhajis..again fab n Bette that curry house. I love your recipes, I’m a new comer to pinch of nom…will be buying the books for sure.

Reply

    LisaMonday 18th May 2020

    Hi Vicky! Thank you for your lovely comment. We are so glad you are enjoying the recipes and hope you will enjoy the books. The heat in the Tikka Masala may be coming from the garam masala. You could reduce the amount next time and hopefully keep the kids happy!

    Reply

Lauren BowellThursday 2nd April 2020

Is there any way to make this more saucey? I like my curries to be quite runny!. Will adding more yoghurt achieve this?

Reply

    Steve CowderoyMonday 11th May 2020

    Hi Lauren, thanks for getting in touch with us. To give the dish more sauce you could add a little more yogurt or a little chicken stock. If you add too much yogurt it may mellow the flavours too much. Hope this helps.

    Reply

Zenath BiscombeFriday 21st February 2020

Hi, I’m not a very knowledgable cook. It is possible to prepare a batch of the marinade and freeze it. I keep intending to make this recipe but always forget it needs marinading first.

Reply

    Sharon FitzpatrickMonday 11th May 2020

    Hi Zenath, thanks for your question. You could freeze the marinade, and defrost it slowly in the fridge overnight. Because the marinade is mainly made from yogurt, you may find that after freezing the texture will have become grainy rather than smooth. Hope this helps.

    Reply

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