Craving the rich, velvety taste of Butter Chicken but looking for a way to keep it healthy and high-protein? This recipe is a total game-changer. By making a few smart swaps, you can enjoy a massive bowl of creamy, spiced goodness in just 15 minutes.
Traditional butter chicken is often a “calorie bomb” due to heavy cream and sticks of butter. In this version, we slash the calories from 500 down to 130 for the sauce base while doubling the protein content. The result? A stunning meal with 59g of protein that tastes like it came straight from a restaurant
Why You’ll Love This Recipe
15-Minute Meal: Fast enough for a busy weeknight.
High Protein: 59g of protein keeps you full and supports muscle recovery.
Smart Swaps: We use evaporated milk and light cheese wedges instead of heavy cream and butter.
Juicy Texture: Using chicken thighs ensures the meat stays succulent and is nearly impossible to overcook.
The Ingredient Breakdown
For the Chicken & Marinade
210g Chicken Thighs: Skin removed and fat trimmed. Thighs offer almost the same macros as breast once the skin is gone but with much better flavor.
50g Non-fat Greek Yogurt (0.2% fat): Helps tenderize the meat and create a thick coating.
1 tsp Garam Masala & a pinch of Salt: The essential spice blend for that authentic earthy depth.
For the Aromatic Base
100g Yellow Onion: Diced small.
2 Cloves Garlic: Peeled and grated.
The Spice Power-Pack: ½ tsp Garam Masala, 1 tsp Garlic Powder, 1 tsp Paprika, 1 tsp Turmeric, and ½ tsp Cayenne Pepper (for a little kick).
For the Creamy Sauce
200g Tomato Passata (Sifted Tomatoes): For a smooth, seedless base.
100g Low-fat Evaporated Milk: Our secret swap for heavy cream sweet, creamy, and adds 7g of protein.
1 Wedge Laughing Cow Light Cheese: Replaces the butter to add creaminess and thicken the sauce.
100g Water: To adjust the consistency .
Butter Chicken Creamy Sauce Recipe
Step-by-Step Directions
Sauté the Base: Heat a small splash of oil in a pan over medium heat. Sauté the diced onions for about 2 minutes until translucent.
Toast the Spices: Add the garlic powder, paprika, turmeric, garam masala, and cayenne. Stir for 1 minute to wake up the oils in the spices. Add the grated garlic for the last 10 seconds.
Simmer the Tomatoes: Pour in the tomato passata and water. Let the mixture simmer on medium heat for 3 to 4 minutes, stirring occasionally.
The Creamy Transformation: Pour in the evaporated milk and add the Laughing Cow cheese wedge.
Incorporate: Use your spoon or spatula to press the cheese wedge down into the sauce. Stir vigorously as the sauce transforms from deep red to a beautiful, creamy orange.
Thicken: Let the sauce simmer for another 5 minutes. It will thicken as it reduces, creating a luscious glaze that perfectly coats your protein.
Step by Step Instructions
1. Marinate the Chicken
Cut your trimmed thighs into bite-sized pieces. Toss them with the Greek yogurt, salt, and 1 teaspoon of garam masala. You can cook this immediately or let it sit for an hour for a deeper flavor.
2. The Tandoori Sear
Heat a touch of oil in a pan over medium-high heat. Fry the chicken for 1 minute per side. This creates a nice char that mimics a traditional tandoori oven. Remove the chicken (it will finish cooking later).
3. Sauté and Spice
Reduce heat to medium, add a little more oil, and sauté the onions for 2 minutes. Stir in the spices (paprika, turmeric, cayenne, etc.) and fry for another minute before adding the grated garlic for 10 seconds.
4. Simmer the Base
Pour in the tomato passata and water. Let it simmer for 3 to 4 minutes, stirring occasionally.
5. The Creamy Finish
Add the evaporated milk and the Laughing Cow cheese wedge. Press the cheese down to incorporate it as the sauce turns a beautiful orange.
6. Final Simmer
Add the chicken back into the pan. Let everything simmer together for an additional 5 to 6 minutes until the sauce is thick and the chicken is fully cooked through.
Nutritional Info (Per Serving)
Calories: 583
Protein: 59g
Carbs: 40g
Fat: 18g
Serving Suggestions
This dish is incredible paired with 50g of Jasmine rice (adds approx. 170 calories) and topped with fresh cilantro or greens. For an even lower-calorie option, try it with cauliflower rice!
Quick Tips for the Perfect Sauce
Smoothness: If you want a restaurant-style “silk” texture, you can run the finished sauce through a blender before adding your chicken back in.
The Swap: Never use sweetened condensed milk! Ensure the label says Evaporated Milk.
Volume Hack: If you want more sauce without many more calories, you can add 1/4 cup of chicken broth instead of water during Step 3.
High-Protein Healthy Butter Chicken
Ingredients
- For the Chicken & Marinade
- 210 g Chicken Thighs
- 50 g Non-fat Greek Yogurt 0.2% fat
- 1 tsp Garam Masala & a pinch of Salt
- For the Aromatic Base
- 100 g Yellow Onion: Diced small
- 2 Cloves Garlic: Peeled and grated
- ½ tsp Garam Masala
- 1 tsp Garlic Powder
- 1 tsp Paprika
- 1 tsp Turmeric
- ½ tsp Cayenne Pepper
- For the Creamy Sauce:-
- 200 g Tomato Passata
- 100 g Low-fat Evaporated Milk
- 1 Wedge Laughing Cow Light Cheese
- 100 g Water
Instructions
- Butter Chicken Creamy Sauce Recipe:-
- Sauté the Base: Heat a small splash of oil in a pan over medium heat. Sauté the diced onions for about 2 minutes until translucent.
- Toast the Spices: Add the garlic powder, paprika, turmeric, garam masala, and cayenne. Stir for 1 minute to wake up the oils in the spices. Add the grated garlic for the last 10 seconds.
- Simmer the Tomatoes: Pour in the tomato passata and water. Let the mixture simmer on medium heat for 3 to 4 minutes, stirring occasionally.
- The Creamy Transformation: Pour in the evaporated milk and add the Laughing Cow cheese wedge.
- Incorporate: Use your spoon or spatula to press the cheese wedge down into the sauce. Stir vigorously as the sauce transforms from deep red to a beautiful, creamy orange.
- Thicken: Let the sauce simmer for another 5 minutes. It will thicken as it reduces, creating a luscious glaze that perfectly coats your protein.
- Healthy Butter Chicken Recipe:-
- Marinate the Chicken
- Cut your trimmed thighs into bite-sized pieces. Toss them with the Greek yogurt, salt, and 1 teaspoon of garam masala. You can cook this immediately or let it sit for an hour for a deeper flavor
- The Tandoori Sear
- Heat a touch of oil in a pan over medium-high heat. Fry the chicken for 1 minute per side. This creates a nice char that mimics a traditional tandoori oven. Remove the chicken (it will finish cooking later).
- Sauté and Spice
- Reduce heat to medium, add a little more oil, and sauté the onions for 2 minutes. Stir in the spices (paprika, turmeric, cayenne, etc.) and fry for another minute before adding the grated garlic for 10 seconds
- Simmer the Base
- Pour in the tomato passata and water. Let it simmer for 3 to 4 minutes, stirring occasionally
- The Creamy Finish
- Add the evaporated milk and the Laughing Cow cheese wedge. Press the cheese down to incorporate it as the sauce turns a beautiful orange
- Final Simmer
- Add the chicken back into the pan. Let everything simmer together for an additional 5 to 6 minutes until the sauce is thick and the chicken is fully cooked through
Yes, but be careful not to overcook it. Thighs are recommended because they stay juicy and tender during the simmering process, whereas breast meat can dry out more easily
It is a traditional Indian spice blend containing fennel, cumin, and other aromatic spices. It provides the “homey,” warm flavor profile essential to butter chicken
If you want a bigger portion without many extra calories, try dicing a red bell pepper or adding grated ginger along with the onions in Step 3
No! Make sure to use low-fat evaporated milk. Condensed milk is heavily sweetened with sugar and will ruin the savory profile of the dish
