Chicken Tikka Masala

Name: Chicken Tikka Masala
Cuisine: Indian

North Indian • All Foods

350

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Vegetarian Chicken Tikka Masala (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

medium

Chicken Tikka Masala is a globally celebrated North Indian snack, traditionally featuring succulent pieces of marinated chicken simmered in a creamy, spiced tomato-based gravy. For health-conscious and vegetarian food lovers, this authentic recipe uses high-protein paneer to replicate the texture and flavor, making it perfect for calorie tracking and balanced meals. Originating from Punjab, Chicken Tikka Masala has become a beloved dish in Indian households and restaurants, known for its rich taste and aromatic spices. Our vegetarian version preserves the essence of the original, combining classic masalas, fresh yogurt, and vibrant capsicum for a truly satisfying experience. Whether enjoyed as an evening snack or part of a festive spread, this dish offers a harmonious blend of savory flavors and nutrition. With wholesome ingredients and mindful cooking techniques, this recipe for Vegetarian Chicken Tikka Masala is not only delicious but also easy to prepare, making it a great choice for those seeking healthy Indian snacks with authentic taste.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 1 katori Vegetarian Chicken Tikka Masala + 1 whole wheat roti)

200g Paneer (cottage cheese) (cubed, for vegetarian protein)
1/2 cup Thick yogurt (dahi) (hung curd or Greek yogurt)
1/2 cup Tomato puree (fresh or canned)
1/2 cup Capsicum (bell pepper) (diced) - optional
1 medium Onion (finely chopped)
1 tbsp Ginger-garlic paste
1 tsp Garam masala (Punjabi blend)
1/2 tsp Red chili powder (adjust for spice)
1/4 tsp Turmeric powder
1 tsp Coriander powder
to taste Salt
1 tbsp Oil (preferably olive or mustard)
1/2 tsp Kasuri methi (dried fenugreek leaves) (for authentic aroma) - optional
2 tbsp Fresh coriander leaves (chopped, for garnish) - optional

Instructions

1
Prepare the marinade by mixing yogurt, half of the ginger-garlic paste, garam masala, red chili powder, turmeric, salt, and 1 tsp oil in a bowl. Add paneer cubes and capsicum, coat well, and set aside for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor.
2
Heat a non-stick tawa or grill pan on medium flame. Arrange marinated paneer and capsicum pieces. Grill until golden-brown on all sides, turning gently.
5 minutes
Use minimal oil for a healthy version.
3
In a kadhai, heat remaining oil. Add chopped onion; sauté until translucent. Add ginger-garlic paste and cook until raw aroma disappears.
3 minutes
Stir constantly for even cooking.
4
Add tomato puree, turmeric, coriander powder, and salt. Cook until oil separates and gravy thickens.
5 minutes
Use ripe tomatoes for natural sweetness.

Why This Dish is Healthy

Opting for paneer instead of chicken makes this recipe suitable for vegetarians without compromising on protein content. Grilling the paneer reduces added fat, and avoiding cream makes the dish lighter and easier to digest. Fresh ingredients and spices boost metabolism and immunity. By pairing with whole wheat roti, you increase fiber intake, making this a filling yet low-calorie North Indian snack perfect for weight management and healthy eating.

This vegetarian Chicken Tikka Masala is rich in protein from paneer and yogurt, making it ideal for muscle repair and satiety. The use of tomatoes and bell peppers adds vitamin C, potassium, and antioxidants. Spices like turmeric and ginger-garlic paste offer anti-inflammatory benefits. Using minimal oil and opting for whole wheat roti keeps the meal heart-healthy and low in saturated fat. This dish provides a balanced mix of macronutrients—protein, carbs, and healthy fats—while also delivering essential vitamins and minerals crucial for overall wellness.