30-Minute Chicken Tikka Masala Meal Prep
This creamy chicken tikka masala is a meal prep win you can rely on time after time.
Made in just half an hour, this curry recipe from Niall Kirkland uses fresh ingredients to make a deliciously rich sauce that’s packed with flavour and as much heat as you can handle — just adjust the amount of chilli powder to your taste.
It’s a simple win to sort your lunches for the week in no time at all, with good food that you know will nourish your body and keep you satisfied until the evening.
- What is Chicken Tikka Masala?
- Why you’ll love this recipe
- What cut of chicken works best in this recipe?
- Can this recipe be used for meal prep?
- How to reheat chicken tikka masala
- Variations & add-ins
- What to serve with it
- Equipment needed
- Chicken tikka masala recipe
- FAQs
- Other curry recipes to try
What is chicken tikka masala?
Chicken tikka masala is one of the UK’s most beloved comfort foods, believed to have been invented in a South Asian restaurant in Glasgow. Its creamy tomato sauce and tender spiced chicken pair perfectly with naan and rice for the ultimate weeknight dinner.
Why you’ll love this recipe
With its quick prep and cooking time, you’ll be enjoying this meal before you know it. Plus, it’s perfect for hitting your daily protein goals, offering 49g of protein per serving for less than 600 calories.
What cut of chicken works best in this recipe?
This recipe calls for chicken breast due to its lower fat content, but chicken thighs are a great alternative if you prefer a juicier texture.
Can this recipe be used for meal prep?
You can easily make a large batch for the week. Just grab enough food storage tubs and adjust the recipe based on how many servings you need.
How to reheat chicken tikka masala
Oven:
- Preheat the oven to 175C.
- Transfer to an oven-safe dish, cover with tin foil and reheat for 20 minutes.
Microwave:
- Microwave the curry in a suitable container on high for 3-4 minutes, stirring halfway through.
Variations & add-ins
Change the protein: Use prawns or chickpeas in place of chicken for protein.
Spicy kick: Increase the chilli powder for more heat.
Veggies: Add peas, cauliflower or cubed potatoes for extra flavour and texture.
What to serve with it
Classic sides include:
- Basmati rice
- Garlic naan
- Poppadoms
- Mango chutney
- Chips
Equipment needed
One of the great things about this dish is how simple it is to make. You’ll only need:
- Frying pan
- Wooden spoon
Chicken tikka masala recipe
Servings: Serves 4
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
- 1 tbsp. 100% coconut oil
- 500 g chicken breast
- 1 onion
- 4 garlic clove
- 1 tbsp. ginger
- 2 tbsp. tomato puree
- 1 tsp. turmeric
- 1 tsp. garam masala
- 1/4 tsp. chilli powder
- 400 g tinned tomatoes
- 350 ml chicken stock
- 3 tbsp. full-fat greek yoghurt
- 150 g cooked basmati rice
- 1 flatbread
- 20 g chopped cashews
Instructions
First, heat the coconut oil in a frying pan over medium heat. Add the diced chicken and chopped onion, season with salt and pepper, and cook until the chicken is no longer pink.
Lower the heat and stir in the garlic, ginger, tomato puree, turmeric, garam masala and chili powder. Add a splash of water and cook for 1-2 minutes to release the fragrance of the spices.
Add the tomatoes and chicken stock. Bring the pan to a simmer and cook for 10 minutes, stirring occasionally.
Once the sauce has reduced by about half, remove from heat and stir in the Greek yoghurt. If you want it extra creamy, add more yoghurt.
Serve with basmati rice and flatbread strips, with chopped cashews to garnish.
| calories | 586 |
| totalFat | 14 |
| totalCarbohydrates | 70 |
| protein | 50 |
FAQs
Can I use chicken thigh instead of breast?
Yes, chicken thighs are a great alternative, offering a juicy and tender texture.
Can I adjust the spice level?
Of course — add more chili powder or spices like cayenne or red pepper flakes for an extra kick.
Can I make it dairy free?
Simply swap the yoghurt for a dairy-free alternative.
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Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.
On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.
Find out more about Lauren’s experience here.
