I fancied something different, I usually make a mushy pea curry, a Jalfrezi or a Biryani so I set about making a healthy Tikka Masala as I haven’t made one in what seems like ages! As you know I am a vegetarian so this recipe includes a chicken recipe and adaptions for Quorn chicken pieces for a Quorn curry.

Chicken tikka masala for weight loss

Chicken is quite a lean meat and Quorn is low in calories too so this is a healthier recipe than the takeaway you may have considered.

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count this tikka masala within your allowances.

Making this healthy tikka masala vegetarian with Quorn chicken pieces

An easy way to make a meal vegetarian is to swap the meat for a vegetarian alternative such as Quorn chicken pieces. Other possible swaps are jackfruit, lentils, chickpeas, mixed beans or just extra vegetables.

I have been a vegetarian since I was 10 years old and enjoy a huge variety of food so whatever you do, don’t let being vegetarian mean you need to eat a boring diet.

This recipe works really well with Quorn chicken pieces or even Quorn fillets but beans or lentils would work well too.

hessian bag of dry rice on a white table

Budget shopping tips

I try to ensure all of the recipes I make are accessible to everyone. By this, I mean that they do not use obscure hard to find ingredients.

I also believe that recipes should use as few ingredients as possible and avoid expensive ingredients. We would all much rather spend money on holidays than expensive ingredients wouldn’t we?

Buying herbs and spices in bulk is something I really recommend. It can save a lot of money in the long term but also mean you never run out! I find putting them on Amazon subscribe and save helps too!

piggy bank with budget written in chalk on a blackboard

Shopping around to see which shops have offers on your usual products can make a big difference to your weekly shopping bill. Additionally don’t forget to check out the yellow sticker reductions and freeze what you can.

Frozen vegetables are nutritionally just as good as fresh usually so do keep an eye on those too to save money. I don’t generally use frozen mushrooms however as they are too watery when cooking them.

Do you have any particular frozen vegetables you love? Do share them with me it is always nice to hear people’s recommendations.

Frying onions in a dark frying pan
Frying onions

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Using frozen chicken

Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning.

If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.

frozen chicken in a yellow tray
Frozen chicken

Making Quorn chicken pieces tikka masala

It is really easy to adapt this healthy tikka masala recipe to use Quorn chicken pieces, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken.

Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.

Easy steps to make the healthy tikka masala recipe with chicken or Quorn chicken pieces

1. Spray a large frying pan with low-calorie cooking spray and place over medium heat.

tikka masala ingredients
Tikka masala ingredients

2. Fry the Cumin seeds for 1 minute.

Frying onions in a dark frying pan
Frying onions

3. Add the onion and fry for a further 3 minutes.

4. Add Mushrooms, Peppers, Garlic, Ginger, Tikka Curry Powder and water and fry for a further 3 minutes. Season well.

tikka masala cooking
Tikka masala in cooking process

5. Add the chicken or Quorn and fry for 5 minutes

6. Add the tomatoes, lime and coriander leaf and stir well then simmer for 25 minutes

7. Remove from the heat to stir in the yoghurt, serve immediately. If you do choose to reheat this then do so gentle as it is easy for the yoghurt to split.

Alternatively, add creme fraiche but if you choose this then remember it is higher in calories so less healthy!

Chicken tikka masala
Chicken tikka masala

More recipes you may enjoy

If you don’t fancy this but would like another recipe with rice check out my huge selection of rice recipes here and check out my tips for cooking the perfect rice!

hessian bag of dry rice on a white table

You can find more recipes with chicken here.

If you are a curry fan then do check out this post full of curry tips and recipes.

one pot chick pea curry
One Pot chickpea curry

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Chicken tikka masala

Healthy Tikka Masala recipe with Chicken or Quorn chicken pieces

  • Author: JustAverageJen
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 6 portions 1x
  • Category: Main meal
  • Method: Hob
  • Cuisine: Indian
  • Diet: Low Calorie


This is an easy healthy tikka masala recipe for all the family to enjoy using chicken or Quorn chicken pieces. Cheap to make and vegetables can easily be substituted for whatever you have in if you prefer.



4 Chicken Breasts or 300g Quorn chicken pieces

4 Peppers – Mixed colours (deseeded and sliced)

2 Large onions (peeled and sliced)

300g Mushrooms (quartered)

3 Cloves of Garlic (crushed)

5cm Root Ginger (peeled and finely grated)

1 tsp Cumin Seeds

300g Fat-Free Natural Yoghurt (Alternatively, add creme fraiche but if you choose this then remember on Slimming World you need to syn it.)

1 tbsp. Lime Juice

400g can Chopped Tomatoes

100ml water

4 tbsp. Tikka Curry Powder

2 tbsp. Coriander Leaf (dried)

Low Calorie Cooking Spray


1. Spray a large frying pan with low-calorie cooking spray and place over a medium heat.


2. Fry the Cumin seeds for 1 minute.


3. Add the onion and fry for a further 3 minutes.


4. Add Mushrooms, Peppers, Garlic, Ginger, Tikka Curry Powder and water and fry for a further 3 minutes. Season well.


5. Add the chicken or Quorn and fry for 5 minutes


6. Add the tomatoes, lime and coriander leaf and stir well then simmer for 25 minutes


7. Remove from the heat and stir in the yoghurt, serve immediately. If you do choose to reheat this then do so gentle as it is easy for the yoghurt to split.


If you prefer to make your own Tikka Curry Powder rather than buying a shop one here is a recipe I have used successfully before that makes enough for more than this one meal so it is easy to keep and use again.

Keywords: Indian, Fakeaway, curry

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  1. My 17 year old daughter made this for me and her dad as an anniversary meal. It was delicious – she did a great job with a fantastic recipe. Loved the level of spice.