Chicken Tikka Masala

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Simple Chicken Tikka Masala recipe that's healthy enough for the 17 Day Diet

One of my favorite dishes is a savory Chicken Tikka Masala. YUMM!

This is a better-for-you, low carb Chicken Tikka Masala, so you can enjoy this yummy Indian dish, even if you’re losing weight with a low carb diet.

I featured this yummy low carb Chicken Tikka Masala in a previous 17 Day Diet Cycle 1 Challenge and it was a huge hit!

In previous years, I’ve always relied on jarred sauces and flavor packets to help me make dinner.

It wasn’t until I started paying attention to the ingredients that I decided I wanted to feed my family healthier.

In this healthy Chicken Tikka Masala, I wanted to create my own blend of spices. Hints of cinnamon, cumin and coriander bring in a combination of warm and bright flavors.

This low carb chicken tikka masala recipe features spices to make your own Garam Masala Spice blend that's better than any pre-packaged variety

Ingredients for Chicken Tikka Masala

This recipe is fairly simple to make, even though the ingredient list seems very long. Part of it includes blending your own Garam Masala Spice Blend, most of which you should already have stocked in your kitchen. 

Here are a few of the ingredients needed:

  • Spices such as cumin, coriander and cinnamon to make your Garam Masala Spice Blend (or you can purchase pre-made Garam Masala Spice Blend)
  • Ginger
  • Garlic
  • Onion
  • Chicken
  • Tomato Paste
  • Crushed Tomatoes
  • Greek yogurt

Chicken Tikka Masala is a yummy better-for-you Indian dish that can be eaten on any low carb diet

What To Serve With Low Carb Chicken Tikka Masala

If you’re keeping this dish low carb, here are a few ways to serve this dish:

  • Over roasted veggies such as carrots and cauliflower
  • Riced Cauliflower
  • Roasted Spaghetti Squash
  • Basmati Rice (if you’re not low carb)
  • Naan (if you’re not low carb)

Serve this Chicken Tikka Masala with roasted veggies such as cauliflower and carrots

Chicken Tikka Masala for the 17 Day Diet

If you’re eating low carb on the 17 Day Diet, you can certainly have this low carb Chicken Tikka Masala on all cycles of the diet.

If you’re on cycle 2 or 3, you can add in some carbs such as spaghetti squash or Naan (cycle 3).

If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Can I have Chicken Tikka Masala on the Kickstart Diet?

Yes, you can definitely have  this Chicken Tikka Masala while on the 17 Day Kickstart Diet. You can have this dish starting on the 10-Day Stabilize Phase when Greek Yogurt is allowed.

However, if you want to enjoy this recipe starting from day 1, you can simply omit the Greek Yogurt and you’ll be good to go.

If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.

Low Carb Chicken Tikka Masala can be enjoyed on the 17 Day Diet and the Keto Diet for low carb eating

Is Chicken Tikka Masala Keto Friendly?

If you’re on the Keto Diet, this dish can be eaten as is.

Depending on your macros, you may want to limit your portions (this is due to the tomatoes). 

If you’re new to keto, make sure you check out my Keto Diet Beginner’s Guide.

Are you unsure of which foods are keto friendly? Make sure you check out my Keto Diet Food List.

Other Low Carb Recipes

If you enjoy this Chicken Tikka Masala, make sure you check out these other amazing dishes:

If you enjoyed this Low Carb Chicken Tikka Masala, please consider coming back to review the recipe below. If you’re on social media, make sure you tag me @17ddblog so I can see your yummy creation!

Low Carb Chicken Tikka Masala is a great low carb and low sugar dish for healthy eating

This low carb chicken tikka masala recipe features spices to make your own Garam Masala Spice blend that's better than any pre-packaged variety
Yield: 4 Servings

Chicken Tikka Masala

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

Say goodbye to jarred sauces and say hello to warm and bright flavors with this homemade dish.


For the Garam Masala Spice Blend:

  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons ground coriander
  • 1 teaspoon black pepper
  • 3/4 teaspoon ground cardamom
  • 3/4 teaspoon ground cinnamon
  • 1/3 teaspoon ground nutmeg

For the ginger, onion and garlic mixture:

  • 1 1/2-inch fresh ginger, peeled and grated OR 3 teaspoons ground ginger
  • 4 cloves garlic, finely minced
  • 1/2 large yellow onion, finely diced

For the Remaining Recipe:

  • 4 boneless skinless chicken breasts, diced into 1-inch cubes
  • Garam Masala spice blend, divided (see above)
  • Salt
  • 2 Tablespoons olive oil, divided
  • 1 Tablespoon tomato paste
  • 1 1/2 teaspoon ground paprika
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1 28 oz can crushed tomatoes
  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon fresh lemon juice
  • Cilantro or Parsley for garnish


  1. Mix all Garam Masala spices together and set aside.
  2. Combine ginger, garlic and onion in a small bowl and set aside.
  3. In a large bowl, add chicken, 1 ½ teaspoons of the Garam Masala spice blend and 1 teaspoon salt and thoroughly coat chicken.
  4. Heat 1 Tablespoon olive oil in large pan on medium-high heat. Add chicken and cook on all sides until thoroughly cooked, about 6 to 8 minutes.
  5. Transfer chicken to plate and cover with foil. Set aside.
  6. In the same pan, add remaining 1 Tablespoon olive oil on medium-high heat. Add ginger, garlic and onion mixture to pan and cook until onions are soft.
  7. Next, add tomato paste, remaining Garam Masala spice blend, paprika and cayenne pepper to onion mixture and cook until well combined. Add crushed tomatoes and season with salt.
  8. Bring tomato mixture to a boil, reduce heat and simmer for a few minutes uncovered. If mixture is too thin, simmer until it reaches a desired consistency. Add water if it’s too thick.
  9. Add chicken to tomato mixture and heat through, about 1 minute. Remove from heat and add in Greek yogurt and lemon juice and stir until well combined. Garnish with cilantro or parsley.


Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 10 Day Stabilize Phase (omit Greek Yogurt for all other phases)

Keto Diet - limit portions based on your own individual macros

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!

5 thoughts on “Chicken Tikka Masala”

  1. I used Garam Masala from the spice rack instead of making it with all of these ingredients and it made the recipe much easier and still tastes great. The individual ingredients above add up to 4.5 tsp.

      • Hi Torey. In the recipe above, can you add a divider between the ingredients used for the Garam Masala mix and the rest of the recipe? It would make it easier to read. Thanks!

        • Hi Chad, thanks for the suggestion. I actually had the Garam Masala ingredients in their own section, but for some reason the recipe card I use decided to completely mix up the order. I’ve gone ahead and fixed it up (I’m somewhat limited on the way it looks), so hopefully it’s easier to read now.


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