This gluten-free, healthier chicken tikka masala is packed with flavor and family-friendly enough to become an instant favorite. My kids always request tikka masala when we eat out, so I developed this version to recreate that sweet, slightly spicy and savory sauce at home using simple pantry staples.
Years ago a friend served homemade chicken tikka masala and I never forgot how good it was. Recently I craved that same flavor and tried a jarred sauce, but the ingredient list and preservatives made me want to create my own cleaner version. Using coconut milk, Greek yogurt and a few spices, I built a simple, tasty alternative that comes together without hours of effort.
This recipe essentially breaks down a pre-mixed curry blend into its component spices. I often keep these individual spices on hand, and working from them allows you to adjust heat and flavor easily—omit the poblano, reduce the cayenne, or add extra fresh ginger if you want more digestive benefits.
The finished dish is pleasantly spicy but balanced by creamy coconut milk and tangy Greek yogurt. It’s satisfying as written, but you can tweak seasonings to suit your family’s preferences.
Serve this tikka masala over jasmine or basmati rice, alongside chickpeas, or combine everything for a hearty, filling meal. If you have fresh tomatoes, making a homemade tomato base works wonderfully, though it’s more time-consuming.
Do you have favorite Indian recipes? Do you mix your own curry spices or prefer pre-mixed blends?
Recipe
Healthy Chicken Tikka Masala Recipe with Greek Yogurt, Chickpeas and Maple Syrup
5 from 3 reviews
- Author: Rebecca Baron
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4
- Category: Main Course
- Cuisine: Gluten-Free
Description
This gluten-free chicken tikka masala highlights Greek yogurt and coconut milk for a creamy texture and balanced flavor. It’s approachable and doesn’t require hard-to-find ingredients, making it a practical weeknight option that still feels special.
Ingredients
Scale
- 1 cup Greek yogurt
- ½ lime, juiced
- 4 tsp cumin, divided
- 1 tsp cinnamon
- 2 tsp cayenne pepper
- 2 tsp paprika
- 2 tsp black pepper
- 2 tsp ground ginger
- 6 tsp salt, divided
- 2 chicken breasts, cubed (about 1 lb)
- 1 15 oz can chickpeas, rinsed and drained (optional)
- 12 oz tomato paste
- 1 13.5 oz can coconut milk
- 1 Tbsp butter
- 3 cloves garlic, chopped
- 1 poblano pepper, diced
- 2 Tbsp maple syrup (or brown sugar)
Instructions
- In a bowl, mix the Greek yogurt, lime juice, ½ teaspoon cumin, cinnamon, cayenne, black pepper, ground ginger and ½ teaspoon salt to make the marinade.
- Add the cubed chicken to the marinade, cover and refrigerate for 1 to 24 hours.
- When ready, discard excess marinade and cook the chicken in a skillet over medium heat until fully cooked through. Remove and set aside.
- In a saucepan, melt the butter and sauté the diced poblano, maple syrup (or brown sugar) and garlic. Add the remaining cumin, paprika and remaining salt while cooking.
- Stir in the tomato paste and coconut milk, mixing until the sauce is smooth.
- Reduce heat to low, return the cooked chicken to the sauce, add chickpeas if using, and simmer until the sauce thickens and flavors meld.
- Serve over jasmine or basmati rice. For a vegetarian alternative, omit the chicken and double the chickpeas.
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