- \n
- Healthy<\/strong><\/li>\n\n\n\n
- Gluten free<\/strong><\/li>\n\n\n\n
- Dairy free<\/strong><\/li>\n\n\n\n
- Easy to make<\/strong><\/li>\n\n\n\n
- Flavorful<\/strong><\/li>\n<\/ul>\n\n\n\n
Do you love cooking different foods from around the world and want to try truly delicious unique food? Make sure to check out all my Authentic Arabic Recipes<\/a><\/strong> and read my full guide on Cooking Arabic Food at Home<\/a><\/strong>, featuring my homemade Arabic 7 Spices Recipe.<\/p>\n\n\n\n
IS CHICKEN TIKKA MASALA HEALTHY?<\/h2>\n\n\n\n
I would not say traditional chicken tikka masala is healthy because it is made with heavy cream and white rice. But, if you substitute the heavy cream for coconut milk, and the white rice for brown or wild rice, it can definitely be a healthy meal!<\/p>\n\n\n\n
You can also make whole wheat naan instead of traditional naan.<\/p>\n\n\n\n
Get my wheat naan recipe here!<\/span><\/strong><\/a><\/p>\n\n\n\n
DOES CHICKEN TIKKA MASALA HAVE DAIRY?<\/h2>\n\n\n\n
Traditional chicken tikka masala does<\/em> have diary. It is traditionally made with heavy cream. I made a dairy free version of chicken tikka masala by substituting coconut milk in place of heavy cream. Coconut milk in place of heavy cream also makes the dish much healthier.<\/p>\n\n\n\n
If you want to make classic chicken tikka masala, simply use the heavy cream in place of the coconut milk that I used in my chicken tikka recipe. I love using coconut milk in place of heavy cream because I am dairy sensitive and avoid dairy where I can. <\/p>\n\n\n\n
DAIRY FREE CHICKEN TIKKA MASALA INGREDIENTS<\/h2>\n\n\n\n
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- Spices <\/strong>can add so much flavor! They can also pack in some nutrition! The most potent spice in this dish is turmeric. Turmeric is widely <\/em>researched for its medicinal purposes, helping with everything from joint pain to heart health to depression. <\/li>\n<\/ul>\n\n\n\n
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- Garlic <\/strong>has been long used for its potent medicinal properties. Garlic has powerful anti-inflammatory effects throughout the body.<\/li>\n<\/ul>\n\n\n\n
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- Ginger <\/strong>is another plant that has been used for centuries for its medicinal properties. Ginger too, has powerful anti-inflammatory as well as antioxidant properties. This means it can help to fight disease all over the body! <\/li>\n<\/ul>\n\n\n\n
- \n
- Onions <\/strong>have a relatively high amount of vitamin C. Vitamin C is crucial in iron absorption. And onions are yet another ingredient that have anti-inflammatory properties.<\/li>\n<\/ul>\n\n\n\n
- \n
- Tomato sauce<\/strong>. Tomatoes are a powerful source of the antioxidant called lycopene.<\/em> And while most vegetables are best eaten raw, the cooking process actually increases the antioxidant activity of tomatoes.<\/strong> Pretty cool, right?<\/li>\n<\/ul>\n\n\n\n
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- Coconut milk.<\/strong> Coconuts are rich in a number of nutrients: folate, vitamin C, iron, magnesium, potassium, copper, manganese, and selenium.<\/li>\n<\/ul>\n\n\n\n
- \n
- Fresh cilantro<\/strong>. Cilantro is a powerful <\/em>chelator. This means that it can bind heavy metals like lead, cadmium, and mercury, and help to pull them out of the body. Make sure you buy organic! Just as cilantro can pull toxins from the body, it can also pull toxins from the soil.<\/li>\n<\/ul>\n\n\n\n
TIPS FOR MAKING THE BEST CHICKEN TIKKA MASALA WITHOUT DAIRY<\/h2>\n\n\n\n
Buy quality ingredients<\/strong>. I can't stress enough how quality ingredients can make or break a dish. And I'm not saying more expensive ingredients. I'm saying, choosing local fresh chicken; using fresh spices (not ones that have been sitting on a bright shelf for years); choosing fresh & un-bruised produce.<\/p>\n\n\n\n
Let the chicken marinate.<\/strong> Don't try to rush this process. If you don't have that hour to let it sit, make it another night. Or, prepare the rice and sauce so that when the chicken is done cooking you can add the chicken right to the sauce and everything will be ready to go.<\/p>\n\n\n\n
Taste test.<\/strong> This is an important part of every meal. But, everyone's salt and flavor preferences are different. If you notice the flavor is lacking, sprinkle in a bit of salt and taste it again. Salt truly can bring out the amazing flavors of this dish.<\/p>\n\n\n\n
HOW TO MAKE HEALTHY DAIRY FREE CHICKEN TIKKA MASALA STOVETOP<\/h2>\n\n\n\n
STEP 1: MARINATE THE CHICKEN<\/h3>\n\n\n\n
Start by marinating your chicken<\/strong>. I marinate mine for 1 hour before cooking, this gives time for the spices to soak in and the lemon juice and yogurt to help tenderize it.<\/p>\n\n\n\n
In a large bowl or bag, mix together the \u00bd cup full fat coconut milk, 2 tablespoons of lemon juice, 6 cloves minced garlic, 1 tablespoon minced ginger, 1 teaspoon salt, 2 teaspoons ground cumin, 2 teaspoons garam masala, 2 teaspoons smoked paprika<\/strong>. <\/p>\n\n\n\n
Slice the 3 chicken breasts<\/strong> into bite sized pieces. Add the pieces of chicken to the marinate and toss them around so that each piece is totally coated.<\/p>\n\n\n\n
Allow the chicken to sit and marinate for an hour. <\/strong><\/p>\n\n\n\n
NOTE<\/span>: This is when I prepare all the ingredients for the tikka masala sauce so that it is ready to go after my chicken is done cooking.<\/p>\n\n\n\n
STEP 2: BAKE THE CHICKEN<\/h3>\n\n\n\n
After 1 hour, preheat your oven to 500 degrees Fahrenheit<\/strong>. Add the pieces of chicken to metal skewers<\/strong> (I use stainless steel). <\/p>\n\n\n\n
NOTE<\/span>: Make sure you line the tray with parchment paper! This not only helps to prevent the chicken drippings from burning and creating smoke, but also saves you time cleaning the pan!<\/p>\n\n\n\n
![\"chicken](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/07\/healthy-chicken-tikka-masala-dairy-free-1-768x1024.jpg\")
<\/figure>\n\n\n\nCook the chicken for 15 minutes<\/strong> in the preheated oven. While the chicken cooks, you can start preparing your sauce and rice.<\/p>\n\n\n\n
![\"chicken](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/07\/healthy-chicken-tikka-masala-dairy-free-7-768x1024.jpg\")
<\/figure>\n\n\n\nSTEP 3: MAKE THE BEST CHICKEN TIKKA MASALA SAUCE WITH NO DAIRY<\/h3>\n\n\n\n
In a large pan or wok, heat the 1 tablespoon of oil <\/strong>over medium heat. I like to use a wok because you can throw the ingredients in and I don't have to worry about the sauce splashing all over the stove (another clean up hack).<\/p>\n\n\n\n
Add the diced yellow onion<\/strong> to the pan and cook it until the onion is completely soft. <\/p>\n\n\n\n
Add the 2 tablespoons minced ginger<\/strong> and 8 cloves of minced garlic<\/strong>. Stir them around just until they are fragrant.<\/p>\n\n\n\n
OVERCOOKING GARLIC WILL MAKE IT BITTER! So, don't ever let your garlic get dark brown.<\/p>\n\n\n\n
Next, add all the spices and stir them in just until they are fragrant<\/strong>. <\/p>\n\n\n\n
NOTE: it is best to measure your spices out ahead of time so you can add them all in at once.<\/p>\n\n\n\n
Stir in the 1 tablespoon of tomato puree, 3 \u00bd cups of tomato sauce, 1 \u00bd cup water, 1 cup coconut milk, <\/strong>and the cooked chicken<\/strong>. Stir to combine. Cover your pan with a lid and reduce the heat to low. Allow it to simmer so that all the flavors come together nicely. I like to let mine simmer for ~20 minutes<\/strong> while I cook the rice. But on days I'm in a pinch I start the rice right after I put the chicken in so that it is done even quicker.<\/p>\n\n\n\n
HOW TO SERVE CHICKEN TIKKA MASALA<\/h2>\n\n\n\n
Chicken Tikka Masala is best served with a bit of cilantro on top. The cool cilantro flavor compliments the spices in the dish. Also, chicken tikka masala is not the same without rice! Use whatever rice that you prefer. And last, you always want fresh naan bread with your chicken tikka!<\/p>\n\n\n\n
Hope you enjoy!<\/p>\n\n\n\n
![\"healthy](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/07\/healthy-chicken-tikka-masala-dairy-free-5-768x1024.jpg\")
<\/figure>\n\n\n\nOther Healthy Recipes<\/a> you might like for lunch and dinner!<\/strong><\/p>\n\n\n\n
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- Easy Chicken Coconut Curry with Vegetables<\/span><\/strong><\/a><\/li>\n\n\n\n
- Indian<\/a><\/span><\/strong> <\/span><\/strong><\/a>Butter Chicken<\/a><\/span><\/strong><\/li>\n\n\n\n
- Chicken Chana Masala<\/a><\/li>\n\n\n\n
- Ramen Noodle Soup<\/a><\/li>\n\n\n\n
- Eggplant Lasagna<\/a><\/li>\n\n\n\n
- Whole Wheat Pumpkin Gnocchi<\/a><\/li>\n\n\n\n
- Maqluba<\/a><\/li>\n\n\n\n
- Ouzi Lamb<\/a><\/li>\n\n\n\n
- Chicken Kabsa<\/a><\/li>\n<\/ol>\n\n\n\n
FAQ's<\/span><\/strong><\/h4>\n\n\n\n
Frequently asked questions about my dairy free chicken tikka masala.<\/p>\n\n\n\n
Should I use white rice or brown rice?<\/h4>\n\n\n\n
While sticky white rice is soo delicious, it does not pack much in terms of nutrition. It is okay in moderation, but eating it in large amounts or every day could cause some unwanted weight gain. If you absolutely love white rice and don't eat it all the time, enjoy it with this dish!<\/p>\n\n\n\n
What can I use instead of cream in tikka masala? <\/h4>\n\n\n\n
Most traditional chicken tikka masala recipes you will find use heavy cream. If you are dairy free or looking for an alternative, coconut milk is a great substitute. Other cream replacements in tikka masala are plain greek yogurt and\/ or milk. <\/p>\n\n\n\n
Brown rice on the other hand, is considered a whole grain. It has much more nutritional value plus a lot of fiber. It definitely makes the healthier rice choice. I go back and forth between different types of rice: white rice, brown rice, wild rice, even black rice!<\/p>\n\n\n\n
Is chicken tikka masala better than butter chicken?<\/h4>\n\n\n\n
This one is totally a preference! Chicken tikka masala and butter chicken are actually pretty similar, with the main differences in the amount of cream and tomatoes that go into the sauce. Chicken tikka masala has more tomato and less cream, while butter chicken has more cream and less tomato. Try my Amazing Butter Chicken Recipe<\/a><\/p>\n\n\n\n
What Indian curries have dairy?<\/h4>\n\n\n\n
Most Indian food is made with some kind of dairy, whether it is butter, yogurt, or heavy cream. Check the recipe and\/or check with the restaurant for their vegan options. Vegetarian options like vegetarian tikka masala would still include dairy but not meat.<\/p>\n\n\n\n
Is tikka masala vegan?<\/h4>\n\n\n\n
No, tikka masala is not traditionally vegan because it is made with butter, heavy cream, and chicken. <\/p>\n\n\n\n
If you try this Chicken Tikka Masala Recipe<\/strong>, please let me know your thoughts by leaving a rating and comment below! Ready for more?<\/strong> Subscribe to my newsletter<\/a> or follow along on Pinterest<\/strong><\/a>, Instagram<\/strong><\/a>, Facebook<\/strong><\/a>, and Youtube<\/strong><\/a>!<\/p>\n\n\n
<\/div>\n![\"healthy](\"https:\/\/thehintofrosemary.com\/wp-content\/uploads\/2020\/07\/healthy-chicken-tikka-masala-dairy-free-5-500x500.jpg\")
<\/div>\n<\/div>\nDairy Free Chicken Tikka Masala<\/h2>\n
<\/div>\n\n<\/div>\nThis healthy dairy free chicken tikka masala is made to be lighter than traditional tikka masala. Make this with my homemade naan bread.<\/span><\/div>\n<\/div>\n - Indian<\/a><\/span><\/strong> <\/span><\/strong><\/a>Butter Chicken<\/a><\/span><\/strong><\/li>\n\n\n\n
- Easy Chicken Coconut Curry with Vegetables<\/span><\/strong><\/a><\/li>\n\n\n\n
- Fresh cilantro<\/strong>. Cilantro is a powerful <\/em>chelator. This means that it can bind heavy metals like lead, cadmium, and mercury, and help to pull them out of the body. Make sure you buy organic! Just as cilantro can pull toxins from the body, it can also pull toxins from the soil.<\/li>\n<\/ul>\n\n\n\n
- Coconut milk.<\/strong> Coconuts are rich in a number of nutrients: folate, vitamin C, iron, magnesium, potassium, copper, manganese, and selenium.<\/li>\n<\/ul>\n\n\n\n
- Tomato sauce<\/strong>. Tomatoes are a powerful source of the antioxidant called lycopene.<\/em> And while most vegetables are best eaten raw, the cooking process actually increases the antioxidant activity of tomatoes.<\/strong> Pretty cool, right?<\/li>\n<\/ul>\n\n\n\n
- Onions <\/strong>have a relatively high amount of vitamin C. Vitamin C is crucial in iron absorption. And onions are yet another ingredient that have anti-inflammatory properties.<\/li>\n<\/ul>\n\n\n\n
- Ginger <\/strong>is another plant that has been used for centuries for its medicinal properties. Ginger too, has powerful anti-inflammatory as well as antioxidant properties. This means it can help to fight disease all over the body! <\/li>\n<\/ul>\n\n\n\n
- Garlic <\/strong>has been long used for its potent medicinal properties. Garlic has powerful anti-inflammatory effects throughout the body.<\/li>\n<\/ul>\n\n\n\n
- Gluten free<\/strong><\/li>\n\n\n\n