Chicken tikka masala has become one of the most popular Indian dishes around the world. With its tantalizing blend of aromatic spices and rich creamy tomato-based sauce it’s easy to see why it has gained such widespread appeal. However, many health-conscious eaters are starting to question whether this restaurant favorite lives up to its reputation as a nutritious meal.
Today, we’re going to talk about the many reasons why traditional chicken tikka masala recipes might not be as healthy as they seem. We’ll look at the dish’s nutritional value by breaking down its main ingredients and how it was made. We’ll also give you ideas on how to make the traditional recipe healthier at home.
High in Calories and Fat
One of the main problems with chicken tikka masala as a food for dieters is that it has a lot of calories and fat. Most restaurant meals have between 700 and 900 calories, with fat making up about half of those calories. A lot of this fat comes from the heavy cream or coconut milk that is used to make the sauce rich and creamy. A lot of ghee, which is clarified butter, is also used to fry the chicken and make the spices bloom.
All these high-fat ingredients can add up quickly, with a single serving providing over 40 grams of total fat, including a hefty dose of saturated fat. Consuming high amounts of saturated fat from foods like chicken tikka masala has been linked to increased LDL (“bad”) cholesterol levels and a higher risk of heart disease.
Loaded With Sodium
Most chicken tikka masala recipes are very high in sodium, along with fat and calories. Store-bought spice mixes, creamy sauces, and restaurant versions often have a lot of salt and sodium-rich ingredients like garlic powder and ajwain seeds. A single serving of chicken tikka masala can have over 1,500 milligrams of sodium.
To put that in perspective, the American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day. High sodium levels are associated with elevated blood pressure, which is a major risk factor for heart attack and stroke. Those looking to reduce their sodium intake should be mindful of just how much chicken tikka masala can contribute
May Contain Unhealthy Additives
Many commercial jars of chicken tikka masala sauce rely on additives like refined oils, thickeners, and preservatives to achieve the right texture and shelf life. Artificial colors are sometimes added purely for aesthetic appeal.
While small amounts of these additives are likely not harmful, some controversial ingredients like MSG and carrageenan are best limited in the diet. Preparing chicken tikka masala from scratch with wholesome ingredients gives you complete control over what goes into the dish.
Often Served With Refined Carbs
Chicken tikka masala is customarily served with a heaping portion of white rice. While rice offers some nutritional benefit, the refined grains lack the fiber, vitamins, and minerals of their whole grain counterparts. The refined carbs in white rice can also cause blood sugar spikes.
Adding more healthy grains to chicken tikka masala, like brown rice, farro, or quinoa, makes the meal more balanced. Vegetables like sautéed spinach or cauliflower rice are great low-carb options.
Tips for a Healthier Version
Luckily, it’s easy to adapt chicken tikka masala to be a healthier meal option while keeping its irresistible flavors intact. Here are some simple tips:
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Use Greek yogurt or evaporated milk instead of heavy cream for the sauce.
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Opt for lean chicken breast over thighs to reduce fat.
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Skip pre-made spice mixes and create your own using salt-free blends.
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Load up on veggies like onions, peppers and tomatoes for added nutrition.
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Serve with brown basmati rice, quinoa, or cauliflower rice instead of white rice.
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Adjust portion sizes if having as part of a larger meal.
The Bottom Line
Chicken tikka masala remains one of the most beloved Indian dishes for good reason – it tastes amazing! However, traditional recipes tend to be low in nutrients and high in calories, fat, and sodium. Preparing lighter versions at home gives you control over the ingredients so you can still enjoy the iconic flavors of this dish while maintaining a balanced diet.
With a few simple ingredient swaps and a mindful approach to portions, chicken tikka masala can be a tasty addition to a healthy lifestyle. As with any rich meal, practicing moderation and balancing it with other wholesome foods ensures you get the best of both worlds – delicious flavor and good nutrition.
Skip: Lamb Rogan Josh
Itâs not a creamy sauce that amps up the fat-o-meter in this dish. Itâs the meat. Depending on the cut, lamb can have anywhere from 15 to 25 grams of fat in a 3-ounce portion. Thatâs about the size of a deck of cards. At home, where you can choose the cut of meat, go for a leg or loin, and load up on all those antioxidants, like ginger, garlic, tomato, and turmeric.
Skip (or Make): Navratan Korma
Navratan means ânine gemsâ in Hindi. Itâs fitting name for a dish filled with vegetables, nuts, and seeds. If you order it in a restaurant, itâs often finished with half and half to give it a rich, creamy flavor (and extra calories and fat). Sub plain soy yogurt or blended tofu at home to give it a healthy tweak.
These golf ball-sized desserts coated in sticky liquid arenât good for your diet game. The milk, sugar, and ghee that go into gulab jamun are mixed together and then deep-fried. They are then put in rose water syrup. If you crave something sweet after an Indian meal, go for kheer, or rice pudding topped with fruit.
How Chicken Tikka Masala became Britain’s national dish
FAQ
How unhealthy is Chicken Tikka Masala?
Chicken tikka masala, while delicious, is generally considered unhealthy due to its high calorie, fat, and sodium content, especially when prepared in restaurants.
What are the disadvantages of chicken tikka?
If you’re indulging in heavily marinated, store-bought, or restaurant-style grilled chicken, you’re also likely taking in excess saturated fat and sodium, especially if the skin is left on or it’s pre-seasoned. That could lead to heart disease, high cholesterol, weight gain, and elevated blood pressure over time.
What is the healthiest Indian food to order?
For the healthiest Indian meal, focus on tandoori dishes, lentil-based curries (dal), and vegetable-based dishes. Choose options like tandoori chicken or fish, dal tadka or palak, and vegetable curries with tomato or coconut milk bases rather than cream.
Is Chicken Tikka Masala healthier than butter chicken?
Generally, chicken tikka masala is considered slightly healthier than butter chicken. Both dishes are high in calories and fat, but chicken tikka masala typically contains less saturated fat and sodium than butter chicken.