Protein Packed Chicken Tikka Masala Meal Prep
Indulge in the rich, flavorful goodness of Chicken Tikka Masala with a healthier twist! This high-protein version of this beloved dish is packed with lean chicken and bold spices, offering a nutritious yet delicious meal that’s perfect for fitness enthusiasts and food lovers alike. Savour the taste of India while staying on track with your protein goals.
Chicken Tikka Masala Meal Prep
Ingredients
Chicken Marinade -
- 1 kg Chicken Thigh, Boneless & Skinless Diced
- 6 Garlic Cloves Grated
- 10 g Ginger Grated
- 8 g Kashmiri Chilli Powder
- 4 g Ground Turmeric
- 4 g Garam Masala
- 130 g Natural Greek Yogurt
- ½ Lemon Juiced
- 15 ml Peanut Oil
- Salt & Pepper
Gravy
- 28 g Ghee Clarified Butter
- 1 Brown (Yellow) Onion Sliced
- 1 Red Bell Pepper (Capsicum) Sliced
- 2 Garlic Cloves Chopped
- 10 g Ginger Jullienned
- 15 g Garam Masala
- 10 g Whole Cumin Seeds
- 10 g Ground Coriander
- 4 g Kashmiri Chilli Powder
- 300 g Tomato Paste
- 4 g Sweet Paprika
- 150 g Natural Greek Yogurt
- 300 ml Chicken Stock
- 200 ml Thickened Cream
- 10 g Coriander (Cilantro) Chopped
- Salt & Pepper
Turmeric Rice -
- 300 g Basmati Rice Washed
- 550 g Chicken Stock
- 6 g Ground Turmeric
- 5 g Coriander (Cilantro) Chopped
- Salt
Method
- Combine the chicken with all the marinade ingredients in a large bowl, stirring to coat well. Cover and refrigerate for at least 30 minutes, up to 48 hours.
- Place a pan over high heat. Add a splash of spray oil and sear the chicken for 2½ minutes on each side, or until golden — working in batches to avoid steaming it. The chicken won't be fully cooked at this stage; this step is for colour only. Remove and set aside.
- For the sauce, heat the ghee in a large pot over medium-high heat. Add the onion and capsicum and cook, stirring occasionally, for 6 minutes, until softened. Add the garlic and ginger and cook, stirring regularly, for 1 minute, until fragrant.
- Add the spices and cook for 1 minute, stirring well. Add the tomato paste and cook for 4 minutes, or until the oil visibly separates.
- Add the chicken, reserved marinade, and yogurt to the sauce, and cook for 2 minutes at a gentle simmer. Add the stock, bring to a boil, then reduce the heat to low and simmer for 25 minutes, or until a thick, deep red gravy has formed that coats a spoon. Add a splash more stock if it reduces too much. Season to taste.
- Add the cream and most of the chopped coriander. Stir through and cook for 2 minutes to heat through. Remove from the heat and sprinkle with the remaining coriander.
- Place the rice, chicken stock, and ground turmeric in a saucepan over high heat. Bring to a boil, reduce the heat to low, cover, and cook for 12 minutes. Turn off the heat and leave the lid on for 4 minutes. Remove the lid, stir through the coriander, and fluff with a fork.
- Serve the curry and rice in 5 x 750ml meal prep containers.
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Chicken Tikka Masala Meal Prep Storage Instructions
To store, place in the fridge for 3-4 days and in the freezer for up to 4 months, both stored in airtight containers. If frozen, allow to thaw overnight in the fridge before reheating.
Chicken Tikka Masala Meal Prep Reheating Instructions
To reheat, simply microwave the chicken tikka masala, stirring occasionally, until it’s heated through. Alternatively, you can reheat it on the stove over low heat, adding a splash of stock or cream to maintain the sauce’s consistency. Stir occasionally to prevent sticking, and heat until hot.
Watch How To Make The Recipe
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