Meal-Prep Chicken Tikka Masala Bowls

Chicken tikka masala, often linked to British-Indian kitchens, pairs yogurt-marinated chicken with a silky tomato-cream sauce. These meal-prep bowls layer the spiced thighs over fragrant basmati rice for easy make-ahead dinners.

Serves 4 · 25 min prep · 30 min cook

Estimate for one serving

• 485 cal
• 42g protein
• 38g carbs
• 18g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 1.5 lb boneless skinless chicken thighs
• 1/2 cup plain Greek yogurt
• 2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1.25 tsp salt
• 1 can (15 oz) tomato sauce
• 1/2 cup heavy cream or coconut cream
• 1 tbsp butter
• 3 cups cooked basmati rice
• 1/4 cup fresh cilantro, chopped
• 4 lime wedges

Instructions

1. 1In a bowl, whisk together Greek yogurt, half the garam masala, cumin, paprika, half the garlic, grated ginger, and salt. Add the chicken thighs and coat thoroughly; marinate at least 20 minutes or up to overnight.
2. 2Heat a large deep skillet or Dutch oven over medium-high heat. Add a thin film of oil and sear the marinated chicken in batches until deeply browned on both sides, about 4 minutes per side; transfer to a plate (it will finish in the sauce).
3. 3Lower heat to medium. Melt the butter in the same pan, then add remaining garlic and cook 30 seconds until fragrant.
4. 4Pour in the tomato sauce and remaining garam masala. Simmer 3–4 minutes, scraping up any browned bits from the chicken.
5. 5Stir in the cream and return the seared chicken plus any juices to the pan. Cover and simmer gently 12–15 minutes until chicken is cooked through and sauce is thickened and glossy.
6. 6Taste and adjust salt. Remove from heat and let cool slightly.
7. 7Portion cooked basmati rice into four meal-prep containers. Slice or shred the chicken and divide it over the rice, then ladle sauce generously over each bowl.
8. 8Top with chopped cilantro. Cool completely before sealing lids. Refrigerate up to 4 days; reheat gently with a splash of water and finish with a fresh lime squeeze.