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Washing
Wash and clean the chicken thoroughly.
Chicken tikka masala
Chicken tikka masala has 171.3 calories per serving (1 Small Cup) — that's 165.9 calories per 100g. It provides 9g protein, 4g carbs, and 13.2g fat. With a medium glycemic index (GI: 60), this recipe is suitable for weight loss, heart health. The 2.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chicken tikka masala in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories171.3 kcal
- Carbs4.0 g (16.0 kcal)
- Protein9.0 g (36.1 kcal)
- Fats13.2 g (119.2 kcal)
Nutrition Label
Chicken tikka masala
- Serving Size1 Small Cup (100 g)
- Calories171.3 kcal
- Carbs4.0 g
- Fiber2.4 g
- Sugar0.8 g
- Protein9.0 g
- Fat13.2 g
- Saturated fat3.1 g
- Mono unsaturated fat4.4 g
- Poly unsaturated fat2.8 g
- Cholesterol26.7 mg
- Sodium274.9 mg
Nutrition per 100g
- Calories165.9 kcal
- Carbs3.9 g
- Fiber2.4 g
- Sugar0.8 g
- Protein8.7 g
- Fat12.8 g
- Cholesterol25.8 mg
- Sodium266.3 mg
1 serving = 103.2g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Cream
1 Tea Spoon
Ghee clarified butter
1 Table Spoon
Tomato ripe local
50 Grams
Lemon juice
1 Table Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
50 Grams
Cardamom green
1 Grams
Chillies red
10 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
1 Tea Spoon
Pepper, black
2 Grams
Turmeric powder
1 Grams
Cashew nut
20 Grams
Chicken poultry breast skinless
250 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Fennel seeds
1 Tea Spoon
Bay leaves
1 Grams
Instructions
1
2
Marination
Mix chicken with ginger garlic paste, chili powder, salt, and lemon juice in a bowl. Cover the bowl and let it marinate for 30 minutes.
3
Roasting the chicken
After 30 minutes add oil and roast the chicken on medium flame until it turns golden brown. Chicken tikka is ready. Keep it aside.
4
Roasting
Dry roast coriander seeds, cumin seeds, fennel seeds, black peppercorn, and dry red chilies on medium-low heat. Cool and grind the roasted spices to make a powder. Roast cashew nuts and blend them into a paste and keep it aside.
5
Cooking
Heat ghee and vegetable oil in a pan. Once the oil is hot, add black cardamom, cinnamon, and bay leaves and let them crackle for a few seconds. Add onion and fry until it turns light brown. Add ginger, garlic, tomato, green chili and cook for 3-4 minutes. Now add the ground masala and cook on high heat for 5-6 minutes. Blend this into a smooth paste and again transfer it into the pan. Add cashew paste, water, and salt to taste and cover the pan. Cook on low heat until it is almost cooked. Add prepared chicken tikka, garam masala, coriander leaves and cook for another 2-3 minutes. Add fresh cream and mix well.
6
Serving
Serve with a side of steamed basmati rice, roti, or naan.
Also Known As
Glycemic Index
60 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Chicken tikka masala | Methi malai chicken | Methi Malai Cikkan | Methi malai kombdi |
|---|---|---|---|---|
| Calories | 171.3 kcal | 162.5 kcal | 162.5 kcal | 162.5 kcal |
| Carbs | 4 g | 5.3 g | 5.3 g | 5.3 g |
| Protein | 9 g | 9.3 g | 9.3 g | 9.3 g |
| Fat | 13.2 g | 11.5 g | 11.5 g | 11.5 g |
| Fiber | 2.4 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 0.8 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 274.9 mg | 260.8 mg | 260.8 mg | 260.8 mg |
| Cholesterol | 26.7 mg | 25.7 mg | 25.7 mg | 25.7 mg |
Health Goals Suitability
Weight Loss
At just 171.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 60). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 9g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (26.7mg) and low saturated fat (3.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (60) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~103.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Chicken tikka masala stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (342.5-513.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Chicken tikka masala contains 171.3 kcal (9g protein, 4g carbs, 13.2g fat). That's 165.9 kcal per 100g. You can track exact portions in the Hint app.
At just 171.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 60). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chicken tikka masala has 9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chicken tikka masala is light enough for dinner at 171.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chicken tikka masala is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (60) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
