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.

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

We’ve used red peppers in this Chicken Tikka Masala Curry, but you can add loads of different veggies to it too.

If you love Indian food, why not try some of our other curry recipes?

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. This 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.

What diets is this Chicken Tikka Masala Curry suitable for?

This recipe is suitable if you’re gluten free!

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

How Weight Watchers friendly is this Chicken Tikka Masala Curry?

This curry has 1 Point per portion! That leaves you with loads of points to enjoy it with whatever accompaniments you fancy!

How to make this Chicken Tikka Masala Curry

This recipe is really straight forward to make in just a few steps. Here’s a summary;

  • Make up the marinade and add the diced chicken. Marinade for a few hours in the fridge

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

  • Once marinaded, fry the onions and other ingredients in some Low calorie cooking spray 

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

  • Fry the pieces of chicken, saving the remaining marinade and add to the tomato sauce mix once browned
  • Simmer the curry. Add the peppers and continue to simmer
  • Stir in the remaining yoghurt marinade and cook on low for another 5 minutes until piping hot

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

  • Serve with your choice of accompaniment from the list below

What should you should 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;

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

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

There are not fancy ingredients in this recipe. You’ll be able to pick up everything you need at the supermarket.

You can adjust the spice level in this curry by adding more or less chilli powder. You could even leave it out if you didn’t want a hot and spicy curry – the other spices add flavour rather than heat.

Can you cook Chicken Tikka Masala Curry another way?

This recipe needs to be made as per the method below.

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

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 left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of 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.

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.

Love this Chicken Tikka Masala Curry recipe? Tag us!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly


Fallen off the wagon and need some motivation, or want to help others on their journey?

Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Pre-Order Our Second Cookbook Now! 

We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!

As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!

There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.

As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!

Looking for Slimming World Syns?

We agreed with Slimming World to remove their trademarked terms from our website. FIND OUT WHY HERE A-note-about-slimming-world-pinch-of-nom

Order Our 6 Month Food Planner Now!


We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.

Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!

Pinch Of Nom Cookbook - preorder

The book features 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!

Chicken Tikka Masala Curry | Slimming & Weight Watchers Friendly

Votes: 66
Rating: 4.17
Rate this recipe!


Prep Time

Cooking Time

portions 10 minutes 40 minutes




359kcal 1

Smart Points (Flex/Freestyle)

Coming Soon

Per portions Per portions Per portions
Suitable For Freezing icon Gluten Free icon
Looking for Slimming World Syns?

We agreed with Slimming World to remove their trademarked terms from our website


Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

  1. Add the yoghurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for at 2-4 hours.
  2. Once the chicken has marinaded, 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 out 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 yoghurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

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 (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. I did get lost at the beginning of this recipe a little bit 😂 I miss this bowl so much, gonna do it again soon~
    – Natalie Ellis

  2. Can I make Tikka Masala in the slow cooker and freeze, just wondering with the yoghurt if it is not possible. Thanks for great website and super advice

  3. Bit worried about only cooking the remaining marinade through gently for five minutes considering the raw chicken was in it for 2-4 hours, will there be enough heat/time to cook that through and kill any germs?

  4. I made this this evening and , I have to say, it was truly delicious.!!!

    This is about the 100th time I have tried SlimmingWorld but, this time, I have you guys making delicious recipes for me to make. It’s the recipes I find on your site that keep me on planning and has re-invigorated my love for cooking.

    Thank you and keep up the good work. It really helps!

  5. How are you supposed to remove the chicken from the marinade without taking the marinade with it? The yogurt always splits when I cook the chicken.

  6. Hi there, will missing out the fresh coriander make much of a difference to the taste? Don’t have any in & would rather avoid going back to the shops. Thanks!

      1. You can add extra yogurt to cool down a curry thats too hot for you. Try leaving out the chilli powder next time if you like things milder! 🙂

  7. Hi, I am trying out this recipe today for the first time. I have the chicken marinating in the fridge! Just wondering, is it Garam Masala powder or paste for the sauce later?

  8. I made this curry for the first time this evening. Have to say amazing, my husband was very impressed too.
    I have some left overs, how long is is safe to keep in a container in the fridge and reheat for lunch please?
    I made this evening and was thinking of taking for lunch on Monday, would this be safe?
    Thank you again for this wonderful recipe.

  9. Wow so tasty! My husband said it was the nicest curry he had ever eaten. It will most certainly be our favourite curry recipe from now on thank you!

  10. Cooking this at the moment, but I don’t have much marinade left in the bowl as it seems to have just gone with the chicken. Do I just add more yogurt to keep the saucy consistency?

  11. Hello!

    Loving this recipe but I’m vegetarian. How would you convert this to a veggie curry? Would you marinate the vegetables like the chicken or just skip this stage entirely and out all the ingredients in together once you’ve cooked the vegetables?


  12. Hello, I made this for the first time today but found it extremely salty and I love salt. Is it definitely 2 tsp of salt in the marinade. I didn’t put much black pepper in as am not keen on pepper.

  13. Great recipe, I put the marinated chicken on skewers and cook them either under the grill or in a screaming hot oven. It gives it a lovely chargrilled flavour similar to that of a tandoor. Plus it makes it a little bit healthier as there is even less frying.

    This also really works well as with salad and wraps so you don’t even need to make the sauce!

  14. Hi,

    I’ve made this today and although nice it was way too spicy (for me) to be a tikka masala. Any ideas for a milder version similar to the original but still with the added flavours please? 🤞🏻

    1. Hi Kerry!

      You could leave out the chilli powder and serve with an extra dollop of natural yogurt, it will make it milder but still tasty!

      Hope that helps 🙂

    1. Hi Katie,

      It’s sounds as though you may have overheated it, causing it to split and the yoghurt to become grainy. Keep it on a low heat at the end when the rest of the yoghurt is added 😊

      Hope that helps!

  15. I’m going to try this recipe today, if I want to make it with just 2 chicken breasts, should I half all of the ingredients also?

    1. If you enter the amount of servings you want in the recipe card at the bottom it will recalculate all the ingredients for you:)

  16. Hello – I have just made this and … WOW – AMAZING! Thank you so much. I had previously tried a SW curry recipe and it was awful so I was not sure what to expect! As always, your recipe hit the spot! Husband and fussy Teenager both loved it too! Thank you :0) x

  17. Thank you for this recipe. Made this yesterday and I actually marinaded the chicken overnight in the fridge and it was delicious. I did split the yoghurt but this was because I was too impatient browning the chicken and had the heat too high. Lovely spicy tikka which to me is the way it’s supposed to be.

    1. Hi Amanda,

      It might’ve been that you’ve burnt the spices, or that the spice mix is not to your taste. You could add a little extra seasoning, and a tsp of sweetener to balance the bitter flavour 😊

Leave a Reply

Your email address will not be published.

Slimming World Recipes
A blog started by 2 chefs on their Slimming journey, evolving into an epic adventure shared by many!