Chicken Tikka Masala Recipe

"Chicken Tikka Masala Recipe" lands at 30.5g of protein for 249 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent and rich, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• 2 teaspoons oil (or butter)
• 1 small onion (minced)
• 1 tablespoons fresh ginger (grated)
• 3 cloves garlic (crushed)
• 1 1/2 cups crushed tomatoes
• 1/2 cup 1% milk
• 3/4 cup plain yogurt (not Greek (I prefer whole milk))
• 1 tablespoon cumin
• 1 tablespoon garam masala
• 1 teaspoon turmeric (optional)
• 1/2 tablespoon chili powder
• 1/2 teaspoon kosher salt to taste
• 16 ounces boneless chicken breasts (cut into bite sized pieces (from 2 breasts))
• 4 tablespoon fresh cilantro (or to taste)

Method

1. 1Warm the oil (or butter) in a large heavy skillet over medium heat and cook the minced onion until golden, about 3 minutes.
2. 2Stir in the grated ginger for a minute, then the garlic for another minute. Add the cumin, garam masala, turmeric, chili powder and salt and cook until fragrant, about 2 minutes.
3. 3Stir in the crushed tomatoes and milk and simmer over low heat until the sauce thickens, about 10 minutes.
4. 4Temper the yogurt by stirring 1/2 cup of the hot sauce into it, then stir that back into the pan.
5. 5Add the chicken pieces and simmer 10–15 minutes, until cooked through.
6. 6Stir through plenty of chopped cilantro and serve with basmati rice or naan.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 30.5g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.