These Healthy Chicken Tikka Masala Rice Bowls are a delicious one pot dinner idea that comes together with pantry staples.
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Ingredients and substitutions
- Butter – any butter will work. Substitutes like ghee, coconut oil or vegan butter or margarines can also be used.
- Yellow onion – white or red onions can both work, too. Onion powder can be added to other vegetables as well.
- Canned tomatoes – fresh whole, peeled tomatoes are a great substitute option. You can also used canned diced or stewed tomatoes too, if desired. A tomato paste or sauce will work but will most likely not offer the same fresh taste.
- Chicken broth – store-bought or homemade both work great. Chicken stock, stock cubes, and vegetable broth can both be used as well.
- Salt – use to taste.
- Red pepper – yellow, orange or green bell peppers both work well, too. Both mini and full-sized peppers are great options.
- Green beans – this can be omitted or substituted for veggies like asparagus, broccoli, string beans, peas, or any other you like.
- Greek yogurt or sour cream – dairy-free yogurt can also be used. Plain yogurt, smooth cottage cheese and creme fraiche all work well, too. For vegan options, try using smooth silken tofu!
- Basmati rice – long-grains rices, such as white, jasmine, brown, etc. can work instead. You can also work with different grains, like couscous or quinoa, if preferred.
- Chicken breast – other meats can be used, such as beef, if chicken is not preferred or accessible. This can also be made as a vegetarian dish by using things like potatoes, extra firm tofu, chickpeas, tempeh or additional vegetables.
- Garlic cloves – both fresh and store-bought minced garlic can work. You can also used garlic powder or garlic salt if needed.
- Ginger – both store-bought minced and freshly minced ginger can work. Ginger powder can also be used.
- Lemon juice – fresh or store-bought lemon juice will both work. Orange juice and lime juice can be used as well.
- Turmeric – dried and fresh turmeric can be used, as well as turmeric paste. Saffron and paprika will both work as good substitutes, too.
- Garam masala – cardamom is a great substitute option. Curry powder can work well too.
- Cumin – chili powder, paprika or curry powder can all be used instead.
- Coriander – additional cumin or garam masala can be used as a substitute. Caraway and curry powder can also be used.
- Cayenne pepper – paprika, chili powder, red pepper flakes or a preferred hot sauce can work well, too.
- Cinnamon – cloves, nutmeg or all-spice are great options for a substitution.
What is the difference between chicken tikka masala and butter chicken?
Chicken tikka masala and butter chicken are similar in look and in ingredients, but many differences are still there. Compared to butter chicken, chicken tikka masala has a much stronger, more in depth tomato flavour and is less creamy and rich. Butter chicken is often heavier, due to its cream-based texture, and can be a touch more sweeter than tikka masala.
Is chicken tikka masala healthy?
Though some may argue that a salty and creamy dish mustn't be the healthiest option, this chicken tikka masala is definitely a great meal when looking to include some protein and veggies into your day! With chicken, spices, and a wide variety of vegetables, this dish can be changed and adapted to any dietary needs or desires. It is certainly a good way to clear out that produce draw and spice up your average chicken breast. If you're looking to include more vegetarian dishes into your week, this dish is a fantastic way to start doing so!
Storing and reheating
This dish can be stored, once cooled completely, in a airtight container or freezer bag. If kept in the fridge, it can be stored for up to 2-3 days. When reheating, you must ensure that your chicken and rice are both hot! In the microwave, splash a touch of water over top of the rice and sauce and heat for a good 2-3 minute or until hot. You can also reheat this on the stove over medium-high heat until hot.
Freezing this recipe
To freeze this meal, allow it to cool completely, then store it in a freezer-safe airtight container or a freezer bag. This can be kept for up to 3 months in the freezer, if kept sealed and frozen. To reheat, allow it to defrost then splash a touch of water on top and microwave for about 3-4 minutes or until hot. You can also reheat this on the stove, once defrosted, over medium-high heat until hot.
More Indian-inspired recipes
- Indian-Inspired Chicken Meal Prep Bowls
- Indian-Inspired Chicken Naan Burger
- Instant Pot Chana Masala {Canned Chickpeas}
Meal prep tools for this recipe
- Grab some glass meal prep bowls for the leftovers
- I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
- Freeze this recipe in glass microwave-safe bowls up to 3 months
Healthy Chicken Tikka Masala Rice Bowls
Ingredients
- 2 tbsp butter
- 1 yellow onion, diced
- 1 796mL (28oz) can tomatoes
- 1 cup chicken broth
- 1 tsp salt
- 1 red pepper, diced
- 1 cup green beans
- 1/4 cup Greek yogurt or sour cream
- 2 cups cooked basmati rice
Chicken marinade
- 3/4 cup plain or Greek yogurt
- 4 chicken breasts, cubed
- 4 cloves garlic
- 1 tbsp ginger, minced
- 1 tbsp lemon juice
Tikka Masala spice
- 1 tbsp turmeric
- 2 tsp garam masala (can sub in 1 tsp cardamom instead)
- 2 tsp cumin
- 2 tsp coriander
- 1/2 tsp cayenne pepper
- 1/4 tsp cinnamon
Instructions
- Mix Tikka Masala spices together. In a large plastic bag, toss chicken with yogurt, salt, garlic, ginger, lemon juice and half of the tikka spice mix (save the other half for another time!). Let marinade sit at least 20-30 min, and start cooking rice according to package directions.
- Meanwhile, melt butter in a large skillet. Add onions and cook for 2-3 min. Add tomatoes, salt and broth and bring to a boil. Simmer for 10 min. Puree mixture with an immersion blender, or pour into a regular blender and let cool a bit before blending (so it doesn't explode everywhere!)
- Add chicken to tomato mixture, and let simmer on med-low heat, covered, for 15-20 min until chicken is cooked through. Add red pepper and green beans within the last 5 min of cooking time. Stir in sour cream or Greek yogurt and serve with basmati rice and cilantro. This meal also freezes well!
Jennifer Deluca says
Can you tell me if the mention whipping cream in the directions is actually the yogurt/sour cream? Can you also tell me when to add the second half of the tikka masala spice mixture?
Taylor Stinson says
Hi Jennifer – sorry for any confusion, this is one of my oldest recipes and I caught a couple typos! The tikka masala mix makes double what you need so just reserve half of it for another time (or other recipe). Then it is the sour cream that is stirred in at the end, not whipping cream. I’ve updated the recipe to reflect this. Again, sorry for the confusion!
Carol Borchardt says
Beautiful photos! This dish looks absolutely divine! Love that there’s only a touch of the cream for richness. Well done!
Taylor Stinson says
Thank you Carol! 🙂 I try to limit cream whenever I can – I love it but the waistline doesn’t hahaha
Justine | JustineCelina.com says
Taylor — I just had to stop by to let you know these photos are jaw droppingly beautiful! The recipe looks fab as well. I love Indian flavours in the winter! Cheers, girl.
Taylor Stinson says
Thank you so much Justine!!! 🙂 I have a serious Indian food obsession these days. Thanks so much for the kind words <3