Go Back
–+ servings

Low Calorie Butter Chicken

Tender chicken simmered in a rich, creamy tomato curry sauce—lightened up without losing the bold Indian flavors. This cozy bowl of comfort is perfect over rice or cauliflower rice for a guilt-free take on a classic favorite!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Indian
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Main Ingredients
  • 1 lb boneless skinless chicken breast or thighs cubed
  • 1 tbsp olive oil
  • 1/2 onion finely chopped
  • 2 cloves garlic minced
  • 1 tbsp fresh grated ginger
  • 1 tbsp garam masala
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp cayenne optional
  • 1/2 cup tomato sauce or crushed tomatoes
  • 1/2 cup plain Greek yogurt or light coconut milk
  • salt and pepper to taste
  • fresh cilantro for garnish

Equipment

  • Large Skillet
  • Wooden Spoon
  • Knife and Cutting Board

Method
 

  1. Step 1: Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until soft and translucent. Stir in garlic and ginger, and sauté for 1 minute.
  2. Step 2: Add garam masala, cumin, paprika, and cayenne (if using). Toast the spices briefly until fragrant, about 30 seconds.
  3. Step 3: Add the cubed chicken, season with salt and pepper, and cook until browned on all sides.
  4. Step 4: Pour in the tomato sauce or crushed tomatoes. Reduce heat and simmer for 10 minutes until the chicken is cooked through.
  5. Step 5: Lower heat and stir in Greek yogurt or light coconut milk. Let simmer for another few minutes until the sauce thickens slightly.
  6. Step 6: Garnish with fresh cilantro and serve hot with rice or cauliflower rice.

Nutrition

Calories: 290kcalCarbohydrates: 6gProtein: 30gFat: 15gSaturated Fat: 5gCholesterol: 75mgSodium: 420mgPotassium: 500mgFiber: 1gSugar: 3gVitamin A: 400IUVitamin C: 5mgCalcium: 60mgIron: 2mg

Notes

This lighter version of butter chicken is great for meal prep and freezes well. Use coconut milk for a dairy-free option. Adjust cayenne to your spice preference.

Tried this recipe?

Let us know how it was!