Healthy Chicken Tikka Masala | Slimming World Friendly Recipe

Indulge in the rich and aromatic flavors of India while staying on track with your Slimming World journey. Our recipe for a healthy Chicken Tikka Masala is a syn-free, low-calorie delight that proves you can savour the taste of this classic Indian dish without compromising your dietary goals. With tender chicken marinated in yogurt and spices, smothered in a luscious tomato-based sauce, and served with fragrant rice, this dish is both delicious and waistline-friendly. Experience the magic of Indian cuisine in a slimming way with this flavourful and guilt-free Chicken Tikka Masala recipe.

Picture this: tender chicken chunks, bathed in a marinade of yogurt and spices, then charred to perfection. And that creamy tomato-based sauce? It’s a flavor explosion that’ll transport you straight to the heart of India.

What’s even better? You can whip up a Slimming World-friendly version that’s low in syns and calories. It’s all about smart ingredient choices and portion control. So, whether you’re an experienced chef or a kitchen novice, don’t be intimidated! With a bit of prep and a pinch of enthusiasm, you’ll be savoring this tasty Chicken Tikka Masala in no time. So go ahead, spice up your mealtime adventure and stay on track with your Slimming World goals!

I first created this Chicken Tikka recipe back in 2015 when I first joined Slimming World and honestly the first attempt tasted like a mouthful of grit.. Of course, there must exist about 2 million different recipes and methods for making Chicken Tikka Masala out there, and a lot of them are probably much closer to the authentic Indian dining experience than this healthy recipe will ever be. But I like to think it tastes pretty tasty and is a great alternative to ordering from your local takeaway. 

You will need to plan a little bit ahead of time, since the chicken needs to marinate in a mixture of yogurt and spices for up to an hour. I would highly recommend leaving in the fridge overnight if you have this opportunity.  

What is Chicken Tikka Masala?

Chicken Tikka Masala is a beloved Indian dish renowned for its rich and creamy tomato-based sauce. It typically consists of tender pieces of chicken, marinated in a blend of yogurt and spices, then grilled or roasted to perfection. These succulent chicken chunks are then simmered in a luscious sauce infused with aromatic Indian spices, tomato, cream, and various flavor-enhancing ingredients. The result? A mouthwatering, mildly spicy, and incredibly flavorful culinary masterpiece that has won the hearts of food lovers around the world.

What Can I Serve My Chicken Tikka Masala with?

Completing the Chicken Tikka Masala experience is all about finding that perfect side dish.

Or why not try my delicious LOW SYN NAAN BREAD recipe to mop up the curry sauce at the end? 

Why you’ll love this recipe….

  • Creamy, thick, filling and healthy
  • Tastes delicious
  • Very quick and easy to make
  • Syn free*
  • Healthy
  • Perfect for all of the family
  • Cheaper and healthier than a takeaway
  • Low in fat
  • Low in calories

Batch Cook – Storage Information

  • Fridge: Store leftovers in the fridge in an airtight container for up to 3 days.
  • Reheat: To reheat pop in the microwave for 4 – 5 minutes, stirring half way or place in a pan on a medium heat and simmer for 5 – 6 minutes.
  • Freezer: Freeze in a freezer-safe container for up to 3 months. Just remember to thaw before reheating.

Is this recipe Slimming World friendly?

Of course! This curry is 100% Syn Free when following the Slimming World plan. Which means you do not need to measure or portion control. Fill your boots and eat as much as you like until full. Please remember that Syn Free* means estimated by us, this has not been verified by Slimming World.


Healthy Chicken Tikka Masala

This is a classic Indian dish that’s very popular amongst novice Indian food eaters. Healthy, filling and absolutely delicious. Perfect for anyone following a popular Slimming plan, Weight Watchers or a calorie controlled diet, but that doesn't mean it loses any of the authentic taste
Nutritional Information
Slimming World Syns: Zero
Weight Watchers: Coming Soon
Calories: 318 Per Serving
Course Main Course
Cuisine Indian
Prep Time 2 hours 30 minutes
Cook Time 25 minutes
Servings 2


  • Food Processor


  • 300 g Skinless Boneless Chicken Thigh [Diced]
  • 400 g Tin Chopped Tomatoes
  • 1 Onion [Diced]
  • 10 tbsp Natural Fat Free Yogurt [Room Temperature]
  • 150 ml Boiling Chicken Stock [Using 1 Stock Cube]
  • 4 tbsp Tikka Curry Powder [Swhwartz is best]
  • 1 Cloves Garlic [Crushed]
  • Pinch Salt
  • Frylight


  • To make the marinade: Using a food processor blend together 6 tbsp Natural yoghurt, tikka spice, garlic and salt to form a paste. Cover the chicken with the paste, cover and place into the fridge for at least 2 hours.
  • Making the curry: Spritz a pan with Frylight, bring to a medium heat and add the onion. Cook until softened.
  • Add the chicken and cook for a further 2 – 3 minutes.
  • Add the boiling stock and chopped tomatoes. Stir well, cover with a lid and simmer on a medium heat for 10 – 15 minutes.
  • Reduce the heat and add the remaining yogurt. Stir through and serve over delicious rice.

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.

You may also like...

22 Responses

  1. teena says:

    Loved it thanks tasted delicious

  2. Gela says:

    Did this tonight – it was really good. thanks 🙂

  3. Chantelle Quinn says:

    Made this last night.. tasted lovely. Thanks

  4. Sally says:

    Hi, firstly what a fantastic site this is, thank you, my question is, when you say add “boiling stock” do you mean a cube of stock with boiling water added? Thank you

  5. maureen mccarthy says:

    can i use chicken breast. i don’t care for thigh

  6. Susan Hawkins says:

    Sounds lovely I will definitely make it. Just one question what rice did you serve it with

  7. Zoe says:

    Hi, can u use fat free fromage freaks in this instead of natural yoghurt? x

  8. Shaun Haffles Hathaway says:

    How much water for the boiling stock?

  9. Emily says:

    Can you use Passata instead of chopped tomatoes?

  10. Jenny says:

    Hiya love this recipe, do you know the calories at all for 1 portion. Thank you

  11. Jenny Hilary Brooks says:

    Thank you so much xx

  12. Veronica Johnson says:

    Please could you tell me if the amount of tikka curry powder is correct at 4 tablespoons rather than 4 teaspoons in the chicken tikka curry recipe?

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.