A lighter take on the classic Indian favorite — chicken marinated in spiced Greek yogurt, grilled until slightly charred, then simmered in a rich tomato and coconut milk sauce. All the bold flavor of tikka masala with less cream and no rice needed. Serve with cauliflower rice to keep carbs low and blood sugar stable.
Cut the chicken breast into bite-sized pieces (about 4 cm). In a bowl, combine 100g Greek yogurt, lemon juice, half the cumin, half the coriander, the turmeric, half the garam masala, chili (if using), and a pinch of salt. Add the chicken, mix well to coat, cover and refrigerate for at least 30 minutes (or overnight for best results).
Heat 1 tbsp of olive oil in a large non-stick skillet or grill pan over high heat. Remove the chicken from the marinade, shaking off excess, and cook in batches for 4–5 minutes until slightly charred and cooked through. Set aside. Work in 2 batches if needed to avoid overcrowding the pan.
In the same pan over medium heat, add the remaining 1 tbsp olive oil. Sauté the diced onion for 6–8 minutes until soft and golden. Add the minced garlic and grated ginger and cook for 1 minute until fragrant. Add the remaining cumin, coriander, garam masala, and paprika. Stir for 30 seconds to toast the spices.
Pour in the crushed tomatoes, stir well, and bring to a simmer. Cook uncovered for 12–15 minutes, stirring occasionally, until the sauce thickens and deepens in color.
Reduce heat to low. Stir in the light coconut milk and the remaining 50g Greek yogurt. Mix gently until fully incorporated and the sauce is smooth and creamy. Season with salt to taste.
Return the grilled chicken pieces to the sauce. Simmer gently for 8–10 minutes to let the chicken absorb the flavors. Serve garnished with fresh cilantro. Pair with cauliflower rice to keep carbs low — or with a small portion of basmati rice if your glucose target allows.
Carbs come mainly from the tomato sauce and onion — the fat from the coconut milk and yogurt will slow glucose absorption, giving a moderate, gradual rise. Use your usual dosing method agreed with your care team to determine the right dose, and log this meal in your journal. If you pair it with cauliflower rice no additional carbs are needed; if you add basmati rice, count those carbs and consider a pre-bolus of 10–15 minutes.
