Prawn Tikka Masala

  • 10MINS
  • 30MINS
  • Serves 4
  • 195KCAL

Your favourite takeaway order just got a Pinch of Nom makeover! We’ve ditched the cream to make this rich, flavourful Prawn Tikka Masala far more slimming friendly. It’s easy to make, low in calories and better for your budget than ordering a delivery.

  • Batch Cook pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
Easy Peasy Prawn Tikka Masala pinchofnom.com

NutritionPer Serving

  • Calories195
  • Carbs13g
  • Protein28g
  • Fat2.4g
  • Saturates0.4g
  • Sugars10g

Prawn Tikka Masala - 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!

Fancy a fakeaway tonight? This simple recipe turns a bag of frozen king prawns into one of our all-time favourite picks from an Indian-style menu. 

While a Prawn Tikka Masala from the takeaway is usually made from prawns, tomatoes, Indian-style spices and indulgent cream, we’ve used fat-free Greek yoghurt to thicken our sauce. 

As well as making this curry as rich and creamy as you would expect, the yoghurt is a far lighter option, which means that you can dig into a portion for just 195 calories. Served with some Basmati rice and a few of your favourite Indian-inspired side dishes, that’s your fakeaway night sorted!

If you’re planning on batch cooking and freezing this recipe, make sure you use fresh prawns that have never been frozen – you can find out more about how to correctly store and reheat seafood on the NHS website here.  

What diets is this Prawn Tikka Masala suitable for?

This recipe is suitable for gluten free diets. You can make Prawn Tikka Masala dairy free simply by swapping the fat-free Greek yoghurt for a suitable dairy-free version. 

As always, take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.

Do you need any special ingredients to make Prawn Tikka Masala?

Nope! This recipe only uses simple ingredients that you’ll be able to pick up at your usual supermarket. 

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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‘So much better than a takeaway :)’

Becky Allen

How many calories are in this Prawn Tikka Masala?

This Prawn Tikka Masala is included in our Everyday Light category because it contains just 195 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!

This Prawn Tikka Masala recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.

The average woman needs around 2,000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.

Step 1

Place the prawns in a medium bowl and add the lemon juice, chilli powder, salt and black pepper. Stir to coat the prawns, cover and leave to marinate for about 20 minutes.

Step 1 pinchofnom.com

Step 2

Spray a large frying pan with low-calorie cooking spray and place over a medium high heat. When the pan is hot, add the prawns, discarding the marinating juices. Sear the prawns for about a minute on each side, then place on a plate and set aside.

Step 2 pinchofnom.com

Step 3

Lower the heat to medium and add the onion and red pepper to the frying pan. Cook for 5-10 minutes, stirring, until softened.

Step 3 pinchofnom.com

Step 4

Reduce the heat to low, add the garlic, ginger, garam masala, cumin, ground coriander, turmeric and paprika and cook gently for 1-2 minutes, to release the aromatic flavours from the spices.

Step 4 pinchofnom.com

Step 5

Add the tomato puree, tomatoes and sweetener or sugar and stir. Cover and simmer gently for 5-10 minutes, until you have a thick sauce.

Step 5 pinchofnom.com

Step 6

Add the seared prawns and stir in. Cover and simmer gently for 2-3 minutes, just until the prawns are cooked through and piping hot. Take care not to overcook the prawns as they will become tough.

Step 6 pinchofnom.com

Step 7

Remove from the heat and stir in the yoghurt and coriander leaves until completely combined. Serve with a small portion of Basmati rice or other accompaniment of your choice.

Step 7 pinchofnom.com

Prawn Tikka Masala - Pinch of Nom Slimming Recipes

What could I serve with this Prawn Tikka Masala?

We like to serve this Prawn Tikka Masala with a small portion of Basmati rice. 50g of raw Basmati rice (or 125g cooked Basmati rice) will add 173 calories, taking the total for the whole meal to 368 calories. 

Alternatively, you could serve this recipe with any of the following Indian-inspired side dishes:

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How do you know when Prawn Tikka Masala is cooked?

You’ll need to cook this Prawn Tikka Masala for around 30 minutes or until the sauce is nice and thick, and the prawns are cooked all the way through. Take care not to overcook the prawns or you may find that they become tough. 

Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe! 

How long can you keep Prawn Tikka Masala in the fridge? 

Once you’ve served this recipe, you’ll ideally need to eat it within 4 hours.

You can store any leftovers of this Prawn Tikka Masala in the fridge for one day. Make sure that you allow them to cool before putting them in a container with a lid and chilling in the refrigerator. 

Can I freeze Prawn Tikka Masala?

You should not freeze seafood that has previously been frozen. Please only freeze leftover Prawn Tikka Masala if you have made it with fresh prawns that have never been frozen. 

If you are freezing leftovers, please do remember to do the following:

  • Make sure that you freeze it as soon as it is cold enough.
  • Choose a container or a bag that is suitable for freezing.
  • Label your dish with the name of the recipe and the date that you froze it on.

For more advice about seafood food safety advice, please see the NHS guidelines

How do I reheat Prawn Tikka Masala?

From chilled: Place in a microwavable container with a loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost overnight and reheat from chilled. 

You should only ever reheat food once. 

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Prawn Tikka Masala

Your favourite takeaway order just got a Pinch of Nom makeover! We’ve ditched the cream to make this rich, flavourful Prawn Tikka Masala far more slimming friendly. It’s easy to make, low in calories and better for your budget than ordering a delivery.
  • Prep Time
    10 MINS
  • Cook Time
    30 MINS
  • KCals 195
  • Carbs 13G

Ingredients

  • 400 g frozen raw king prawns, defrosted and well drained

For the marinade

  • juice of 1/2 lemon
  • 1 tsp mild chilli powder
  • ¼ tsp salt
  • ¼ tsp ground black pepper

For the sauce

  • 1 medium onion, peeled and finely chopped
  • 1 medium red pepper, deseeded and cut into 2cm pieces
  • 3 garlic cloves, peeled and crushed
  • 2 cm piece of root ginger, peeled and finely grated
  • 1 tbsp garam masala powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 2 tsp ground paprika
  • 2 tbsp tomato puree
  • 400 g tin of chopped tomatoes
  • 1 tsp white granulated sweetener or sugar
  • 120 g fat-free Greek-style yoghurt
  • 3 tbsp fresh coriander leaves, stalks removed and roughly chopped
  • low-calorie cooking spray

Medium bowl

large frying pan with lid

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  1. Place the prawns in a medium bowl and add the lemon juice, chilli powder, salt and black pepper. Stir to coat the prawns, cover and leave to marinate for about 20 minutes.
  2. Spray a large frying pan with low-calorie cooking spray and place over a medium high heat. When the pan is hot, add the prawns, discarding the marinating juices. Sear the prawns for about a minute on each side, then place on a plate and set aside.
  3. Lower the heat to medium and add the onion and red pepper to the frying pan. Cook for 5-10 minutes, stirring, until softened.
  4. Reduce the heat to low, add the garlic, ginger, garam masala, cumin, ground coriander, turmeric and paprika and cook gently for 1-2 minutes, to release the aromatic flavours from the spices.
  5. Add the tomato puree, tomatoes and sweetener or sugar and stir. Cover and simmer gently for 5-10 minutes, until you have a thick sauce.
  6. Add the seared prawns and stir in. Cover and simmer gently for 2-3 minutes, just until the prawns are cooked through and piping hot. Take care not to overcook the prawns as they will become tough.
  7. Remove from the heat and stir in the yoghurt and coriander leaves until completely combined. Serve with a small portion of Basmati rice or other accompaniment of your choice.

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Recipe notes

Tip: If the sauce is too thick for your liking, stir in a little water. If it's too thin for your liking, simmer and reduce the sauce for a little longer, before adding the prawns.

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6 comments

See what others have to say

Dawn CrossMonday 15th May 2023

On our menu for tomorrow night. Prawns are now out of freezer and defrosting. Cannot wait to try it.

Reply

    SharonTuesday 16th May 2023

    Hi Dawn, we’re so pleased you’re going to try our Prawn Tikka Masala! Enjoy the recipe!

    Reply

bigfootsmamMonday 15th May 2023

A tasty dish with a great calorie total. Will definitely be making this.

Reply

    SharonTuesday 16th May 2023

    Hi bigfootsmam, thanks for your comment, we’re pleased you’ll be making our Prawn Tikka Masala!

    Reply

MichelleMonday 15th May 2023

Looks Yummy. I am going to try it.

Reply

    SharonMonday 15th May 2023

    Hi Michelle, we’re so pleased you like the look of our Prawn Tikka Masala! Hope you enjoy it!

    Reply

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