Chicken Tikka Masala
This is the one I make when I want my meal prep to taste like it took a lot more effort than it did. Marinating the chicken in yogurt and spices ahead of time means the actual cooking is mostly simmering everything together into a sauce that gets better as the week goes on.
Marinating the chicken in yogurt before it hits the sauce is what makes this tikka masala taste like more than the sum of its parts, tenderizing the meat while the spices soak in. The tomato and coconut milk simmer down into a sauce that's rich without being heavy.
This is one of the more indulgent bowls in my rotation, and I don't mind that, since the sauce reheats beautifully and only gets better as the spices meld over a few days. Rice is really the only base that makes sense here, given how much sauce there is to soak up.
Full ingredient amounts and the marinating and simmering steps are on the recipe card, scaled for ten portions. Let the sauce cool a bit before dividing it up, then refrigerate what you'll eat within a few days and freeze the rest. This tikka masala is one of the more flavorful options I keep in rotation.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Chicken Tikka Masala
YIELD
10 portions
ESTIMATED NUTRITION
570 calories • 53g protein • 55g carbs • 16g fat per portion
What I really like about this recipe is that it turns familiar flavors into a dependable lunch that still tastes bright after a few days in the refrigerator.
Ingredients
• 5 lb chicken breast, cubed
• 2 1/2 cup plain Greek yogurt
• 2 1/2 can crushed tomatoes
• 2 1/2 cup light coconut milk
• 2 1/2 onion, diced
• 7 1/2 tbsp tikka masala spice
• 7 1/2 cups cooked basmati rice
• 2 1/2 tbsp olive oil
Directions
1. Marinate chicken in half the yogurt and spice for 15 minutes.
2. Brown in oil.
3. Add onion, tomatoes, remaining spice and coconut milk; simmer 15 minutes.
4. Stir in remaining yogurt off heat.
5. Serve with rice.
6. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers. Add avocado or other delicate fresh toppings just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
