Gluten-Free Tikka Masala

Dive into the rich and aromatic world of flavor with this Gluten-Free Tikka Masala, a healthier twist on the classic Indian dish. Perfectly marinated chicken thighs—or tofu for a vegetarian alternative—are infused with a fragrant blend of garam masala, cumin, turmeric, and paprika, then simmered in a creamy, dairy- and gluten-free tomato-based sauce made with coconut milk. This savory yet mildly spiced dish offers an irresistible balance of tangy and rich flavors, with juicy, tender protein as its star. Ready in just an hour, this recipe is ideal for weeknights or special occasions alike. Pair it with steamed rice or gluten-free naan for a wholesome, comforting meal that captures the essence of authentic tikka masala while catering to dietary restrictions.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken thighs (or tofu for vegetarian option)
• 120 ml Greek yogurt (gluten-free, plain)
• 1 tablespoon Lemon juice
• 4 cloves Garlic, minced
• 1 tablespoon Ginger, grated
• 2 teaspoons Garam masala
• 1 teaspoon Cumin
• 1 teaspoon Paprika
• 0.5 teaspoon Turmeric
• 1 teaspoon Salt
• 2 tablespoons Oil (vegetable or coconut)
• 1 large Onion, finely chopped
• 400 ml Tomato puree (gluten-free)
• 200 ml Coconut milk (unsweetened and gluten-free)
• 2 tablespoons Cilantro, chopped (optional for garnish)

Directions

Step 1

In a medium bowl, combine Greek yogurt, lemon juice, half of the minced garlic, grated ginger, garam masala, cumin, paprika, turmeric, and salt.

Step 2

Add the chicken thighs (or tofu) to the marinade, mix well to coat, and refrigerate for at least 30 minutes, or up to overnight for better flavor.

Step 3

Heat a large skillet or pan over medium heat with 1 tablespoon of oil. Sear the chicken pieces (or tofu) until browned on both sides but not fully cooked through. Remove from the pan and set aside.

Step 4

In the same pan, add the remaining oil and sauté the chopped onion until translucent, about 5 minutes.

Step 5

Stir in the remaining garlic and grated ginger. Cook for 1-2 minutes until fragrant.

Step 6

Add the tomato puree to the pan and simmer for 10 minutes, stirring occasionally, until the sauce thickens slightly.

Step 7

Pour in the coconut milk and mix well. Bring the sauce to a gentle simmer.

Step 8

Return the seared chicken (or tofu) to the pan, making sure it is fully submerged in the sauce. Cover and cook for 15-20 minutes, or until the chicken is cooked through (or tofu is tender).

Step 9

Adjust salt and seasoning if needed.

Step 10

Garnish with freshly chopped cilantro, if desired, and serve hot with steamed rice or gluten-free naan.

Nutrition Facts

Serving size	1456.9 grams (1456.9g)

Amount per serving	% Daily Value*
Calories	1736

Total Fat 94.70g	121%
Saturated Fat 27.50g	138%
Polyunsaturated Fat 0.00g
Cholesterol 529mg	176%
Sodium 2889mg	126%
Total Carbohydrate 68.40g	25%
Dietary Fiber 12.10g	43%
Total Sugars 29.90g
Protein 150.40g	301%

Vitamin D 0IU	0%
Calcium 368mg	28%
Iron 15mg	84%
Potassium 3759mg	80%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.3%

Protein: 34.8%

Carbs: 15.8%