Meals · High Protein
Slow Cooker Chicken Tikka Masala (46g Protein)
This set-it-and-forget-it tikka masala delivers 44 grams of protein and 520 calories per serving. Boneless chicken thighs braise in a rich, aromatic tomato-cream sauce infused with garam masala, cumin, and smoked paprika, then served over fluffy basmati rice. Authentic Indian comfort food that practically cooks itself for a weeknight dinner serving four.
Nutrition per serving
- Protein
- 46 g
- Calories
- 543
- Carbs
- 29 g
- Fat
- 32 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 lbs chicken thighs — boneless, skinless, cut into 2-inch pieces
- 1 large yellow onion — diced
- 6 cloves garlic — minced
- 2 tbsp fresh ginger — grated
- 28 oz crushed tomatoes — one can
- 2 tbsp tomato paste
- 1/2 cup heavy cream
- 1/2 cup greek yogurt — plain, full-fat
- 2 tbsp garam masala
- 1 tbsp cumin
- 1 tsp smoked paprika
- 1 tsp turmeric
- 1/2 tsp cayenne pepper
- 1.5 tsp kosher salt
- 1.5 cups basmati rice — dry
- 1/4 cup cilantro — chopped, for garnish
Steps
- Season chicken pieces with 1 teaspoon salt, garam masala, cumin, smoked paprika, and turmeric. Toss to coat evenly.
- Add diced onion to slow cooker. Place seasoned chicken on top of onions.
- In a bowl, whisk together crushed tomatoes, tomato paste, garlic, ginger, cayenne, and remaining 1/2 teaspoon salt. Pour over chicken.
- Cover and cook on LOW for 6-8 hours or HIGH for 3-4 hours until chicken is tender and reaches 165°F internal temperature.
- About 30 minutes before serving, cook basmati rice according to package directions. For 1.5 cups dry rice: rinse, combine with 2.25 cups water, bring to boil, reduce to simmer, cover 15-18 minutes.
- When chicken is done, stir in heavy cream. Let sit uncovered for 5 minutes to thicken slightly.
- Remove slow cooker from heat. Stir in Greek yogurt in small additions to prevent curdling.
- Taste and adjust seasoning. The sauce should be creamy with balanced spice and acidity.
- Serve tikka masala over basmati rice, garnished with fresh cilantro.
Why This Works
Chicken thighs (USDA #173627) deliver 20. 7g protein per 100g raw and contain more fat than breast, making them ideal for slow cooking. They stay moist and tender during the long braise while breast would dry out. The slow cooker method allows the spices to bloom and meld over hours, developing the deep, complex flavor that normally requires restaurant equipment. Adding heavy cream during cooking allows it to reduce and thicken, but Greek yogurt goes in at the end. Off heat. To prevent the proteins from curdling. This layered dairy approach gives you rich creaminess with a protein boost.
The Yogurt Technique
Greek yogurt is traditional in tikka masala but curdles above 180°F. The solution: add it after cooking when the slow cooker is off. Stir it in gradually, incorporating each addition before adding more. This keeps the sauce silky while adding 6g extra protein per serving compared to cream-only versions. For meal prep, store the yogurt separately and stir it in when reheating. This prevents the sauce from breaking during storage.
Meal Prep Strategy
This recipe scales beautifully for batch cooking. Double the chicken and sauce, portion into containers, and refrigerate for up to 5 days or freeze for 3 months. Cook rice fresh for each meal. It doesn't freeze as well. When reheating, add a splash of water or broth to thin the sauce, then stir in fresh yogurt. The flavors actually improve after a day as the spices continue to meld.
Sources Research-Backed
Frequently Asked Questions
Can I make Chicken Tikka Masala dairy-free?
Yes. Substitute Greek yogurt with coconut yogurt for the marinade, and use full-fat coconut cream instead of heavy cream in the sauce. The coconut adds subtle sweetness that complements the warm spices. Both substitutions work equally well in the slow cooker.
Can I make this in an Instant Pot instead of a slow cooker?
Yes. Use the sauté function to brown aromatics, then pressure cook on high for 12-15 minutes with quick release. The chicken thighs will be equally tender, though slow cooking develops slightly deeper flavor. Add cream after pressure cooking, not before.
How can I make Chicken Tikka Masala less spicy?
Reduce the cayenne pepper by half or omit entirely. The garam masala provides warmth without heat. Add 1 tablespoon honey or brown sugar to balance any remaining spice. Stirring in extra yogurt or cream at the end also mellows the heat.
