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Healthy Chicken Tikka Masala Rice Bowls
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5 from 1 vote

Healthy Chicken Tikka Masala Rice Bowls

These Healthy Chicken Tikka Masala Rice Bowls are a delicious, easy version of your fave Indian-inspired dish with red pepper, green beans and cilantro. Talk about a vibrant one pot dinner!
Prep Time10 mins
Cook Time30 mins
Total Time1 hr 10 mins
Course: Chicken
Cuisine: Indian
Servings: 6 servings


  • 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


  • 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. Let marinade 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 whipping cream and serve with basmati rice and cilantro. This meal also freezes well!