Recipe Details

Chicken Tikka Masala (Dairy-Free, Oil-Free)

Chicken Tikka Masala (Dairy-free, Oil-Free)
Chicken Tikka Masala (Dairy-free, Oil-Free)

I love making this Dairy-Free, Oil-Free Chicken Tikka Masala for a Sunday meal prep. This recipe has the right amount of warming spices paired with the creaminess of the coconut milk, making it the perfect meal to eat on its own, on a bed of rice or with naan. If you are trying to avoid dairy and inflammatory oils it can be difficult to find a ready-made chicken tikka masala either in the frozen aisle at the grocery store, ordering takeout or at a restaurant.

Chicken Tikka Masala on a bed of rice.
Chicken Tikka Masala on a bed of rice.

If you can have dairy feel free to swap the coconut milk for heavy cream and the coconut yogurt for Greek yogurt. Another reason I love making this recipe is the anti-inflammatory benefits that come with the masala paste. Cumin, coriander, cardamom, cinnamon, cloves, nutmeg and turmeric all contain powerful anti-oxidants and polyphenols that assist with balancing blood sugar, improving digestion, supporting detoxification and cognitive function.

The chicken tikka masala can be stored in the fridge for up to a week. You could also freeze the marinated chicken for up to 1 month. Enjoy!

Chicken Tikka Masala (Dairy-free, Oil-Free)

Chicken Tikka Masala (Dairy-Free, Oil-Free)

This Chicken Tikka Masala is dairy-free and oil-free. I personally find it much tastier and easier to digest than what you can find in the frozen aisles or even take-out
Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Indian
Servings 6
Calories 400 kcal


Masala Paste

  • 1 medium yellow onion, quartered
  • 1 shallot, halved
  • 6 cloves of garlic
  • 2 pieces of fresh ginger (1-2 inches) peeled
  • 3 tbsp garam masala
  • 2 tsp salt
  • 1 tsp crushed red pepper flakes you can omit this or add more if you like it spicier
  • 2 tbsp tumeric
  • 1 zest of one lemon


  • 2 lbs cubed boneless skinless chicken breast
  • 1 can 14 oz can of full-fat unsweetened coconut milk
  • 1/2 cup full fat coconut yogurt You can also use plain yogurt, Greek yogurt, sheep or goat's yogurt.
  • 1 can 6-8 oz can of tomato paste
  • 1/4 cup chopped cilantro
  • 3 cups cooked basmati rice


  • In a food processor, combine the onion, shallot, garlic, ginger, garam masala, turmeric, salt, red pepper flakes, and lemon zest. Pulse until a smooth paste forms, about 1 minute. If you use a blender chop ingredients into smaller bits and occasionally stir and pulse to achieve a smooth paste.
  • Combine 2 tablespoons of the masala paste, the chicken, and the yogurt in a large mixing bowl. Mix the chicken thoroughly until it is evenly coated witht eh yogurt and masala paste. Cover the bowl with a plate, foil or saran wrap and let it marinate for at least 30 minutes at room temp or feel free to marinate overnight in the fridge.
  • Add 1/2 cup of the masala paste into a large, medium-heated high-sided skillet. Cook for 1 minute then stir in the chicken, coconut milk, and tomato paste. Cover and cook until the chicken is cooked through for about 15 to 20 minutes. Remove the lid and simmer for 5 minutes or until the sauce thickens. Add chopped cilantro.
  • In a large pot, add 3 cups of basmati rice with 4 1/2 cups water and bring to a boil then medium-heat for 15 minutes. Note: Different types of rice may have different water requirements and cook times.
  • Plate the chicken tikka masala onto a bed of rice and serve!


Nutrition facts are based on a 1/2 cup of cooked basmati rice and 1/2 cup of Chicken Tikka Masala. 


Serving: 1gCalories: 400kcalCarbohydrates: 32gProtein: 26gFat: 25gSodium: 525mgFiber: 4gSugar: 4g
Keyword chicken, chicken tikka, chicken masala, chicken tikka masala
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Chicken Tikka Masala on a bed of rice.

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