Few dishes define British Indian cooking quite like Chicken Tikka Masala. It’s creamy, rich, and deeply satisfying. It’s the dish many people think of when they imagine “a curry night in.” But as anyone who’s tried to cut calories knows, that creamy sauce can be deceptively indulgent. That’s where this Low Calorie Chicken Tikka Masala from my book The Curry Guy Light comes in!
About is Low Calorie Chicken Tikka Masala
When I wrote The Curry Guy Light, I included both authentic, naturally light recipes as well as all the the most popular curry house recipes. I reworked the restaurant curries with the calorie-conscious in mind. The great news is, you don’t have to make this or any of the recipes in the book low calorie. Adding more cream or oil for friends is fine but if you want a good low calorie CTM, you have it right here.
One thing that was very important to me when developing the recipes for the book was that they were light without sacrificing taste. You cook smarter using fresh ingredients and healthier techniques. I promise, you will not miss the fat with this low calorie chicken tikka masala!
Low-Calorie Chicken Tikka Masala is rich but light. It’s fresher and surprisingly quick to prepare.
What Is Chicken Tikka Masala?
Before diving into the lighter version, it helps to understand the original. Chicken Tikka Masala is the quintessential British curry house dish, believed to have been created in the UK in the 1970s, possibly in Glasgow, London or Birmingham by chefs adapting Indian cooking to British tastes.
The dish traditionally features marinated pieces of grilled chicken (tikka) cooked in a creamy, tomato-based sauce. It’s mildly spiced, comforting, and slightly sweet, designed to appeal to a wide audience while still offering a taste of India’s spice palette.
In restaurant kitchens, the sauce is often enriched with butter, cream and sometimes even sugar, resulting in a calorie count that can easily exceed 700–900 calories per portion.
My version from The Curry Guy Light cuts the calories in half without losing the signature flavour.
Ingredients
This is curry house style cooking. Be sure to get all your ingredients prepared and ready before you start cooking. With the low calorie base sauce and light chicken tikka prepared, you can whip up this low calorie chicken tikka masala in about 10 minutes! The exact ingredient measurements are in the printable recipe card at the bottom of this page.
See recipe card for quantities.
- Rapeseed (canola) oil or coconut oil
- Garlic and ginger paste
- Ground almonds
- Coconut flour
- Mixed powder (or curry powder)
- Tandoori masala
- Smoked paprika
- Tomato purée
- Low-calorie base curry
- Sugar or artificial sweetener of choice (optional)
- Fat-free plain yoghurt
- Red food colouring powder (optional)
- Lemon juice
- Coriander (cilantro)
- Dried fenugreek leaves (kasoori methi)
- Garam masala
- Salt, to taste
Step by step photos
Check out my step by step photos below to see for yourself how easy it is to make this low calorie chicken tikka masala.
- Step 1: Heat the oil in a frying pan over a medium–high heat. When hot, add the garlic and ginger paste and sizzle for about 30 seconds.
- Step 2: Add the ground almonds and coconut flour and fry for a further 20 seconds while stirring constantly.
- Step 3: The pan will look quite dry as the almonds and coconut soak up the oil. Stir in the remaining spices, then add the tomato purée and the base sauce.
- Step 4: Increase the heat to high and allow the sauce to come to a rolling simmer. Stir in the tandoori chicken and heat through for a few minutes. Once the meat is heated through, reduce the heat to medium–high and stir in sugar (if using).
- Step 5: Now add the yoghurt, one tablespoon at a time. If using food colouring, stir it in now, then squeeze in the lemon juice and add the coriander.
- Step 6: To finish, add some red food colouring powder if you want. Doing so will add no flavour, just colour. Add the dried fenugreek leaves (kasoori methi), rubbing the leaves between your fingers to help bring out their flavour.
- Step 7: Top with the garam masala, season with salt to taste and garnish with coriander.
What’s the best way to lighten up other curries?
I am going to be adding all of the recipes from The Curry Guy Light to my blog. For now though, you might like to experiment with some of my other recipes using this low calorie chicken tikka masala as a guide.
- Use less oil and skip ghee.
- Replace cream with low-fat yoghurt.
- Grill meat instead of frying.
- Add extra vegetables for volume and fibre.
- Avoid sugar — tomatoes and onions add natural sweetness.
Useful Equipment
You don’t need professional gear to cook lighter curries, but a few smart tools can make a big difference:
Non-stick pan or wok: Essential when cooking with minimal oil.
Air fryer or grill: For perfectly charred tikka with minimal fat. In this recipe, I suggest using my low calorie chicken tikka or this air fryer chicken tikka.
High-speed blender: To achieve smooth, creamy sauces.
Digital kitchen scale: Helps control portions and ingredient accuracy.
Cooking oil spray: Allows precise use of oil without overpouring.
Spice grinder: Freshly toasted and ground spices pack a punch that compensates for reduced richness.
What do you serve with Low calorie CTM?
If you are serving a group, why not make a few other popular South Indian style curries like Chicken Chettindad, Goan Chicken Curry, Kuzhambu Chicken Curry, Goan Chicken Vindaloo, Chicken 65, Kerala Lamb Curry, Kerala Fish Curry,
Rice Dishes: All of these side dishes will go great with low calorie chicken tikka masala - Steamed Basmati Rice, Boiled Basmati Rice, Pilau Rice, Mushroom Fried Rice
Breads: Tandoori Naans, Tandoori Roti Chapatis Spiced Chapatis, Stovetop Naans
Dals: Chana Dal, Tarka Dal, Spinach Dal, Dal Makhani
Storage and Reheating
Storage
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze in portions for up to 3 months. Defrost overnight in the fridge before reheating.
Reheating
- Reheat gently on the stovetop over medium heat until piping hot.
- Add a splash of water or a spoon of yoghurt to prevent the sauce from thickening too much.
- Avoid reheating multiple times. It can toughen the chicken and affect flavour.
Because this curry is made with yoghurt rather than cream, it’s best reheated slowly to avoid splitting.
Top Tip
Char the Meat:
Whether grilling or air frying, those little charred edges add smoky depth and make the curry taste indulgent.
FAQ
Yes and perhaps surprisingly so. The use of proper spices, charred chicken and a blended sauce delivers that same layered flavour profile you’d expect from a curry house.
Exact calories depend on portion size, but typically around 450 calories per serving, including the sauce, compared to nearly double that for a traditional restaurant version.
Yes! Chicken breast is leaner, but make sure not to overcook it, or it can dry out. Marinating overnight helps keep it juicy.
Use non-stick pans or air fryers. Start with a teaspoon of oil or even a few sprays of cooking oil and rely on caramelised onions and toasted spices for depth. This can actually be done if over a low to medium heat but it does take longer.
Related
Looking for other delicious chicken curries to try? Try these:
Pairing
This low calorie chicken tikka masala goes nicely with a side a rice. Not too much if on a low calorie and carb diet.
Have you tried this low calorie chicken tikka masala recipe?
If yes, please give it a star rating in the recipe card below and leave a comment. I love receiving your feedback and I’m sure other readers of my blog do too. Thank you.
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Chicken Tikka Masala - Low Calorie
Direct from the pages of my cookbook The Curry Guy Light, this low fat and low carb version of chicken tikka masala just plain gets it! Enjoy this creamy curry without any guilt.
Ingredients
- 1 tbsp rapeseed (canola) oil or coconut oil
- 2 tsp garlic and ginger paste
- 2 tbsp ground almonds
- 2 tbsp coconut flour
- 2 tsp mixed powder (or curry powder)
- 1 1/2 tbsp tandoori masala
- 1 tsp sweet paprika
- 5 tbsp tomato purée
- 350ml (1 1/2 cups) low-calorie base curry sauce
- 200g (7oz) tandoori chicken tikka
- 1 tbsp sugar or artificial sweetener of choice (or to taste) (optional)
- 80ml (1⁄3 cup) fat-free plain yoghurt
- 1 tsp red food colouring powder (optional)
- 1 1/2 tsp lemon juice
- 2 tbsp finely chopped coriander (cilantro)
- 1 tsp dried fenugreek leaves (kasoori methi)
- 1⁄2 tsp garam masala
- Salt, to taste
- Coriander (cilantro), to garnish
Instructions
- Heat the oil in a Balti pan or frying pan over a medium–high heat.
- When hot, add the garlic and ginger paste and sizzle for about 30 seconds.
- Add the ground almonds and coconut flour and fry for a further 20 seconds while stirring constantly. The pan will look quite dry as the almonds and coconut soak up the oil. Stir in the remaining spices, then add the tomato purée and the base sauce.
- Increase the heat to high and allow the sauce to come to a rolling simmer. Stir in the tandoori chicken and heat through for a few minutes.
Once the meat is heated through, reduce the heat to medium–high and stir in sugar (if using). - Now add the yoghurt, one tablespoon at a time. If using food colouring, stir it in now, then squeeze in the lemon juice and add the coriander.
- To finish, add the dried fenugreek leaves (kasoori methi), rubbing the leaves between your fingers to help bring out their flavour. Top with the garam masala, season with salt to taste and garnish with coriander.
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Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 445Total Fat: 20gSaturated Fat: 3gUnsaturated Fat: 15gCholesterol: 45mgSodium: 300mgCarbohydrates: 25.3gSugar: 10g
Mark says
Hi Dan, Once my latest batch of Base is used up I will give the new lighter version a go.
Keep cookong mate
Merry Christmas
Mark
Dan Toombs says
Hi Mark - Great to hear. Thank you.
Dan
Mark says
I could not find your tikka masla recipe on here but i used the one frim your book. And its not quite restraunt style i followed to the t. Its good but not the same as a takeaway what can i do to get it authentic.
Dan Toombs says
Hi Mark
I'm afraid that will be down to you and your personal taste. The recipe in my book is very authentic curry house style like I have seen it made at many curry houses. What I would suggest you do is try the curry as you are cooking it. Get to know the flavour of the different spices and add or omit them as you see fit. Some chicken tikka masalas are really sweet which mine isn't. You can fix this simply by adding more sugar to taste. Another difference could be the coconut powder used. Most chefs use a little coconut powder but I have seen CCMs made without. If you use the techniques in the my recipe, you can easily taylor it to your own taste.
Thanks,
Dan