Easy and Healthy Chicken Tikka Masala

4 servings
50 min

Here's an easy and healthy spin on a traditional Indian dish: Chicken Tikka Masala. This version of Chicken Tikka Masala fits a Candida, Gluten-Free and Whole 30 diet, and if you sever it as is (without any rice) it fits a Paleo diet too!

I totally get that an Indian dish may seem a bit intimidating. Even as a “trained” chef, I still get a little intimated by Indian cuisine, but I’ve become a pro at simplifying things and this dish is no different. I’ve recreated this Indian dish in a quick and healthy way without sacrificing flavor. And I promise you, this dish is totally doable for even the novice chef.

Easy and Healthy Chicken Tikka Masala
Recipe details
  • 4  servings
  • Prep time: 20 Minutes Cook time: 30 Minutes Total time: 50 min
Show Nutrition Info
Hide Nutrition Info
For the chicken:
  • 1 lb organic chicken tenders
  • 2 Tablespoons olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground paprika
  • 1/2 teaspoon ground nutmeg
For the sauce:
  • 2 Tablespoons olive oil
  • 1 large yellow onion medium dice
  • 4 - 6 garlic cloves minced
  • 1 inch piece fresh ginger minced
  • 1/2 teaspoon sea salt
  • 2 teaspoons garam masala
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground paprika
  • 1/2 teaspoon ground turmeric
  • 2/3 cup full fat coconut milk canned
  • 2 cups plain tomato sauce no sugar added
  • 2 cups organic fresh spinach

Preheat your oven to 350 degrees and line a baking sheet with parchment paper.
Place chicken on baking sheet and drizzle with olive oil, sea salt, cumin and paprika. Bake for 12 - 14 minutes, or until fully cooked.When the chicken is finished baking, let sit for about 5 - 10 minutes to let cool. Once you can handle it, cut into bite sized pieces.
Now heat a large saucepan with 2 tablespoons of olive oil. Add the onions, garlic and fresh ginger and a pinch of sea salt. Sauté or 1 - 2 minutes.
Next add the chopped chicken, garam masala, cumin, paprika and turmeric and sauté for 2 - 3 minutes more, stirring everything together to make sure the spices are distributed evenly.
Now add the coconut milk and tomato sauce and give it a quick stir. Reduce heat to medium low and cover with a fitted lid. Let simmer for about 5 minutes to combine.
Add the fresh spinach, give it a quick stir and let simmer for 1 - 2 minutes more
Serve with brown rice or Paleo Rolls for a grain free option.
Alison, Natural Tasty Chef
Want more details about this and other recipes? Check out more here!
  • Ruheena Ruheena on Dec 11, 2022

    This is not the correct chicken tikka masala recipe. We never put spinach in it but cilantro. We use yogurt not coconut milk. You have alternated paprika in place of chilly powder. 2 tea spoon it gram masala is a bit too much It will make the taste bitter. Instead used coriander powder.

    • See 1 previous
    • Jean Reid Jean Reid on Aug 08, 2023

      To me, this sounds like a fantastic take on Chicken Curry and definitely worth trying. I like the idea of cooking the tenders in the oven and hopefully getting some nice browning on them.

  • Mandy Pontet Mandy Pontet on Dec 10, 2023

    What is "Tomato sauce no sugar added"? Are we talking passata, sieved or blended, cooked tomatoes or ketchup? Bit of a language issue, in Britain we call Heinz ketchup style sauces "tomato sauce". I've never seen no sugar added ketchup. With coconut milk and so much garam masala; this is not going to turn out anything like a Balti Mile Tikka Masala. I don't eat dairy so would suit my needs but I really doubt it's healthier, there is far more fat in full fat coconut milk 9-15% compared to yoghurt 0.4% - 4%. Coconut milk is very high in saturated fat.