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Healthier Chicken Tikka Masala with Turmeric Cauliflower Rice | www.theeverykitchen.com

Healthier Chicken Tikka Masala with Turmeric Cauliflower Rice

Healthier Chicken Tikka Masala has the warmth and spice that will make your tongue do a happy dance. This recipe has spectacular flavor.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 330 kcal
Author Danielle Cushing


For the marinade

  • 16 ounces boneless skinless chicken breast, cut into bite-size pieces
  • 1 cup plain nonfat Greek yogurt
  • 1 tablespoon garam masala*
  • 1 tablespoon lemon juice
  • 2 teaspoons ground black pepper
  • 2- inch piece peeled ginger grated

For the dish

  • 1 medium yellow onion minced
  • 1 tablespoon butter or spread, I prefer Brummel & Brown
  • 1 jalapeno optional, seeded and diced
  • 5 garlic cloves minced
  • 15 ounce can tomato sauce
  • 3/4 plain plain nonfat Greek yogurt
  • 3/4 cup 1% milk
  • 4 teaspoons garam masala
  • 1 teaspoon paprika
  • ½ teaspoon salt

For the cauliflower rice

  • 1/2 head cauliflower green parts removed
  • 1 tablespoon water
  • 1 teaspoon turmeric


Marinate the chicken:

  1. In a medium-sized bowl, combine chicken with Greek yogurt, garam masala, lemon juice, black pepper, and ginger. Place in the refrigerator for 1 hour or overnight.

To prepare:

  1. Heat a large, deep-rimmed skillet over medium-high heat. Add onion, chicken, and marinade and cook until chicken is mostly done, about 5 minutes. Reduce heat to medium. Add butter, jalapeno, and garlic and saute about 1 minute until garlic becomes aromatic. Add the tomato sauce, yogurt, milk, garam masala, paprika, and salt. Bring to a boil then reduce to a simmer. Simmer about 20 minutes, stirring occasionally, until sauce has thickened and chicken is cooked through. Best served over cauliflower rice, basmati rice, or with naan bread.

For the cauliflower rice:

  1. Use a medium to large grater or use the grater attachment on your food processor to rice your cauliflower. Place a large skillet over medium heat. Add cauliflower and water and cook until the water has evaporated or until the cauliflower is slightly softened, 3-4 minutes. Add an extra tablespoon of water if needed. Stir in turmeric.

Recipe Notes

*Can't find garam masala? Get it here or mix the following together and store in a glass jar: 2 tablespoon ground cumin, 2 tablespoon ground coriander, 4 teaspoons ground pepper, 4 teaspoons ground cardamom, 2 teaspoons ground cloves, 2 teaspoons ground cinnamon.