Healthy Chicken Tikka Masala

I set out to make my own GF and dairy free tikka masala sauce with a bajillion ingredients, got to the store, and thought, “Screw it! I’m too lazy!"

So the search began for a tikka masala sauce that was GF, dairy free, low sodium, few ingredients and low in calories. I found one that checked almost every box, except for the dairy free part, which I considered a win.

Healthy Tikka Masala.jpg
Tikka Masala Skewers.JPG

The Sassy Indian Tikka Masala sauce contains only 8 natural ingredients, 60 calories per serving, 105mg sodium, and 1g sugar compared to other canned sauces that contained 120 calories per serving, 900mg sodium, 6g sugar, and lots of ingredients you can’t pronounce. Plus, it tasted great!

Ingredients (serves ~4): (thanks to for chicken marinade recipe)

  • 2 large boneless skinless chicken breasts, cut into cubes

  • 1/4 cup plain Greek yogurt or dairy free yogurt (I used So Delicious)

  • 3 garlic cloves, minced

  • 1 T fresh lime juice

  • 1 T fresh ginger, minced

  • 1/4 tsp garam masala, ground coriander, salt, paprika, & ground cumin

  • 1/8 tsp ground cinnamon, ground cardamom, ground nutmeg, & cayenne pepper

  • 1-2 cans The Sassy Indian Tikka Masala Sauce (depends on how much sauce you want!)

  1. Mix spices together in a large bowl. Add yogurt, lime juice, garlic, and ginger and toss to coat. Add chicken and stir to combine. Cover and refrigerate for at least an hour, or up to overnight.

  2. Slide the chicken cubes on skewers, place on top of a baking sheet, and cook for 16-20 minutes on 400°, flipping chicken halfway through. In addition, broil chicken for a few minutes until you reach desired crispiness. OR if you’d rather cook them stovetop: melt some butter over medium high heat and cook chicken pieces for about 4 minutes on each side.

  3. While chicken cooks, heat up sauce in a pan on the stove. When chicken is done, add it to the sauce and serve with jasmine rice, cauliflower rice, brown rice, or whatever your heart desires!

DinnerBethany Larson