About the Recipe
By skipping the heavy cream and excess butter, this low-fat butter chicken swaps heavy dairy for protein-rich Greek yogurt and soy milk to create a velvety, macro-friendly sauce. Roasted butternut squash blends seamlessly into the passata and tomato paste, adding a natural sweetness and a boost of hidden vegetables.
2.4kg pot | 240g serve |
2,222 Calories | Calories: 222 kcal |
264g Protein | Protein: 26.4g |
203g Carbs | Carbohydrates: 20.3g |
47g Fat | Fat: 4.7g |
Chicken | Protein, repairs muscle, assists in bone health, tissue growth. B vitamin rich, high levels of B6 & B12 which benefits brain health and generates red blood cell formation Zink & selenium, regulate thyroid and boost immune system. |
Greek yoghurt | Protein, helps build muscle, repair muscle after exercise & assists in keeping you full. Calcium and phosphorus, working together they assist in bone density and generates energy. Postbiotic, strengthens the gut barrier, directly boosts immunity by stimulating antibody production. |
Shallots | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance |
Ginger (fresh) | Gingerol, reduces nausea and fights immediate inflammation. |
Cauliflower
| Calorie deficit support 100g chopped cauliflower is equal to 25 calories which assists in volume eating. High in fibre and water content, this combo swells and triggers the stomach stretch receptors. Low GI, wish an almost 0 GI this prevents sharp insulin spikes. Indole-3-carbinol, this compound helps balance hormone levels which can deter fat storage. |
Coriander powder
| Manages blood sugar levels - stimulating enzyme activity that assists in removing glucose from the blood. Supports digestive health – reducing bloating and eases IBS. Promotes heart health – acting as a mild diuretic assisting in flushing out excess sodium. Fights infection and assists in rich immune-boosting antioxidants. |
Smoked paprika
| Rich in antioxidants – beta-carotene, capsanthin, lutein and zeaxanthin assisting with free radical damage. Anti-inflammatory & pain relief – capsaicin assists in blocking pain receptors and helps reduce joint and muscle inflammation. Metabolism booster – capsaicin temporarily increases metabolic rate to support weight management. Even a small trace provides traces of iron, vitamin A,E & B6 supporting red blood cell formation and immune defence. |
Lemon | Vitamin C, assists in collagen production contributing to skin integrity, aids white blood cell production defending against raspatory illnesses Citric acid, binds to the calcium in urine preventing kidney stones preventing buildup of calcium oxalate Enhances plant based iron, enables iron found in grains, beans and spinach to be absorbed Flavonoids, reduce systemic inflammation and lover bad cholesterol |
Ingredients
Low-Fat Chicken Marinade Ingredients
Lean chicken breast: 800g, diced or cut into strips
Plain Greek yogurt: 1 cup (250g), low-fat or non-fat
Garam masala: ½ tbsp
Kashmiri chili powder: 1 tsp
Dried methi flakes (fenugreek leaves): 2 tbsp (optional, for authentic restaurant flavour)
Healthy Butter Chicken Sauce Ingredients
Butternut squash (pumpkin): 500g, peeled and cubed into 2cm pieces
Ghee (clarified butter): 1 tbsp (13g)
Shallots: 250g, finely diced
Fresh garlic cloves: 5 cloves, peeled and chopped
Fresh ginger: 35g, grated
Garam masala: 1 ½ tbsp
Smoked paprika: 2 tsp
Coriander powder: 1 tsp
Turmeric powder: 1 tsp
Kashmiri chili powder: 1 tbsp
Chili powder: 1 tsp (adjust to preference for spice)
Salt-reduced tomato passata: 700g (tomato puree)
Unsweetened soy milk: 2 cups (approx. 500ml / 500g)*
Fresh red chili: 20g, finely chopped
Fresh lemon juice: 1 tbsp (10g)
Tomato paste: ⅓ cup (70g)
*Note: 2 cups of soy milk equals roughly 500ml/500g. If using exactly 200g, it will be closer to ¾ cup. The measurements above have been updated to reflect standard 2-cup volumes for fluid consistency.
Optional Garnish
Fresh coriander: 1 small handful, chopped or torn into ribbons
Fresh lemon: 1 wedge, for a final squeeze of juice
Fresh red chili: 1 small, sliced thinly
Plain Greek yogurt: 1 dollop, for serving
Preparation
Step 1: Prepare the Greek Yogurt Chicken Marinade
Prep the chicken: Cut the lean chicken breast into bite-sized cubes or strips and place them into a medium mixing bowl.
Combine marinade ingredients: Add all the healthy marinade ingredients to the bowl and stir until the chicken is fully coated.
Marinate in the fridge: Cover the bowl and place it in the refrigerator for at least 30 minutes (or up to 24 hours). Pro tip: The longer the chicken marinades, the more tender and flavourful it will be.
Step 2: Cook the Healthy Butter Chicken Sauce
Prep the butternut squash: Cube the butternut squash (pumpkin) into 2cm / 3/4 of an inch pieces and toss in a bowl with Kashmiri chili powder. Place on a lined baking tray and roast at 200c / 392f for 30 min.
Melt the ghee: Melt the ghee in a large pot over medium heat.
Sauté the shallots: Add the diced shallots to the pot and cook for 5 minutes until soft and translucent.
Add aromatics: Stir in the diced garlic and grated ginger. Cook for 3 minutes, stirring frequently to ensure the garlic does not burn. (Note: You do not need to mince the garlic, as the sauce will be blended later).
Toast the spices: Add the garam masala, stirring continuously for 1 minute to bloom the spices and unlock their aromatic flavours. The mixture will become quite thick.
Build the sauce base: Pour in the tomato passata, soy milk, and tomato paste, stirring well to combine. Bring the mixture to a gentle simmer, then turn the heat down to low to prevent splattering.
Simmer with squash: Stir in the Kashmiri chili powder and roasted butternut squash. Cover the pot with a lid and let it simmer for 10 minutes. (Note: If the sauce becomes too thick, stir in a splash of additional soy milk).
Step 3: Grill or Pan-Sear the Chicken
Cook the chicken: While the sauce simmers, cook your marinated chicken on a BBQ grill for a smoky char, or sear it in a hot frying pan until it is about 90% cooked through.
Keep it juicy: Do not overcook the chicken at this stage; it will finish cooking completely in the hot sauce to guarantee a moist, tender bite.
Step 4: Blend and Assemble
Cool the sauce: Remove the sauce from the heat and allow it to cool for at least 20 minutes.
Blend until smooth: Use an immersion stick blender directly in the pot (or transfer to a high-speed countertop blender) to blitz the ingredients into a silky, velvety liquid.
Combine and warm: Stir the grilled chicken into the smooth tomato sauce. Bring to a gentle simmer over low heat just until the chicken is fully cooked through and hot.
Healthy Serving Suggestions & Plating
For a nutritious, low-carb meal, serve this high-protein butter chicken over a bed of fluffy cauliflower rice. Garnish with a drizzle of protein-rich Greek yogurt, fresh coriander leaves, and sliced red chilies for a vibrant pop of colour and extra kick.
Meal prep storage tip: If you are prepping this meal ahead of time, store it in an airtight glass container, as the vibrant Kashmiri chili can stain plastic containers.