Chicken Tikka Masala with Cauliflower Rice

Dinner · Easy · 32 min (12 prep + 20 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinGluten-free
Chicken Tikka Masala with Cauliflower Rice — high-protein dinner recipe

Chicken Tikka Masala with Cauliflower Rice delivers 70 g of protein for just 13 g net carbs — ready in about 32 minutes. Exactly the kind of meal that makes a high-protein, low-carb week easy to stick to.

70 gProtein
13 gNet carbs
24 gFat
4 gFiber
548Calories

Ingredients

  • 230 g Chicken breast
  • 80 g 0% Greek yogurt
  • 120 g Chopped tomatoes
  • 20 ml Double cream
  • 150 g Cauliflower rice
  • Garam masala, ginger & garlic, to taste

Equipment

  • non-stick skillet
  • saucepan

Method

  1. Marinate the diced chicken in the yogurt and spices, then sear.
  2. Add tomatoes and simmer; stir in a little cream to finish the sauce.
  3. Serve over warm cauliflower rice.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Greek yogurt in the marinade keeps it tender and adds protein; just a splash of cream for richness.

Dietary swaps

Dairy-free: 0% Greek yogurt → unsweetened coconut or soy yogurt; Double cream → coconut cream (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 548 kcal · 70 g protein · 13 g net carbs · 24 g fat (8.5 g sat) · 4 g fiber · 10.5 g sugar · 240 mg sodium. Allergens: Milk. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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