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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 one-pot dinner idea made with pantry staples and a creamy tomato sauce.
Prep Time10 mins
Cook Time30 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: American, Indian
Servings: 6 servings
Calories: 325kcal


  • 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 (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!


Make this recipe vegetarian by swapping out the chicken for potatoes, tofu, chickpeas or tempeh.
Store the leftovers in the fridge for up to 5 days. Sprinkle some water over top then microwave for 2-3 minutes or reheat in a pot on the stovetop.
Freeze this recipe for up to 3 months. Defrost in the fridge overnight then reheat as normal.


Calories: 325kcal | Carbohydrates: 22g | Protein: 38g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 108mg | Sodium: 756mg | Potassium: 820mg | Fiber: 2g | Sugar: 3g | Vitamin A: 994IU | Vitamin C: 36mg | Calcium: 79mg | Iron: 2mg