Healthy tikka masala

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser

  • Prep:10 mins
    Cook:55 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 365
  • fat 17g
  • saturates 1g
  • carbs 13g
  • sugars 10g
  • fibre 4g
  • protein 38g
  • salt 0.3g


  • 1 large onion, chopped
  • 4 large garlic cloves
  • thumb-sized piece of ginger
  • 2 tbsp rapeseed oil
  • 4 small skinless chicken breasts, cut into chunks
  • 2 tbsp tikka spice powder
  • 1 tsp cayenne pepper
  • 400g can chopped tomatoes
  • 40g ground almonds
  • 200g spinach
  • 3 tbsp fat-free natural yogurt
  • ½ small bunch of coriander, chopped
  • brown basmati rice, to serve


  1. Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

  2. Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

  3. Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

Suggested recipes from this collection...