These Healthy Chicken Tikka Masala Rice Bowls are a delicious one-pot dinner idea made with pantry staples and a creamy tomato sauce.
Ingredients and substitutions
- Butter – any butter will work. Substitutes like ghee, coconut oil or vegan butter or margarines can also be used.
- Yellow onion – use white or red onions instead.
- Canned tomatoes – fresh whole peeled tomatoes are a great substitute here. You can also used canned diced or stewed tomatoes if desired. A tomato paste or sauce will work but will most likely not offer the same fresh taste.
- Chicken broth – vegetable broth would be the best substitute here.
- Salt – to taste.
- Red pepper – swap out for yellow, orange or green bell peppers.
- Green beans – this can be omitted or substituted for another veggie like asparagus, broccoli, string beans or peas.
- 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 a vegan option, try using smooth silken tofu!
- Basmati rice – serve with any rice variety or grain of your choice.
Chicken marinade
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- Plain Greek yogurt – see substitution notes above.
- Chicken breast – you can also make this recipe with beef or make it a vegetarian dish by using potatoes, extra firm tofu, chickpeas, tempeh or additional vegetables.
- Garlic cloves – freshly minced garlic is best but jarred minced garlic is best.
- Ginger – if you don’t have any freshly minced garlic, a bit of garlic powder would work.
- Lemon juice – fresh or store-bought lemon juice will both work. Orange juice and lime juice can be used as well.
Tikka masala spice
- Turmeric – saffron and paprika are the best substitutes here.
- Garam masala – cardamom is a great 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.
How to make chicken tikka masala bowls
- Marinate the chicken.
- Cook the rice.
- Make the sauce.
- Cook the chicken in the sauce.
- Serve with rice and enjoy!
Is chicken tikka masala healthy?
Though some may argue that a salty and creamy dish isn't be the healthiest option, this chicken tikka masala recipe is a great way include some more 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 drawer 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!
Frequently Asked Questions
Chicken tikka masala consists of chicken marinated in aromatic spices that’s cooked in a creamy and slightly spicy sauce.
The sauce for this chicken tikka masala recipe is made with butter, onion, canned tomatoes, chicken broth and Greek yogurt.
This dish is definitely a bit spicy but not overwhelmingly so! If you want to cut down on the spice, you can leave out some of the cayenne.
Storing and reheating
This dish can be stored in an airtight container for up to 5 days. Before reheating, splash a touch of water over top of the rice so it doesn’t dry out then microwave for 2-3 minutes until hot. You can also reheat this dish on the stovetop 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. When you’re ready to enjoy, let it defrost in the fridge overnight then reheat as normal.
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 for 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