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Healthy tikka masala served in a large bowl

Healthy tikka masala

A star rating of 4.5 out of 5.40 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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

  • Freezable
  • Gluten-free
  • Healthy
Nutrition: Per serving


  • 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


  • STEP 1

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

  • STEP 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.

  • STEP 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.

Recipe from Good Food magazine, November 2019

Goes well with


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A star rating of 4.5 out of 5.40 ratings

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