Name: Low-Calorie Butter Chicken Recipe
Prep time: 8 min
Cook time: 20 min
Total time: 28 min
Cuisine: Indian
Ingredients: 100 g chicken breast, cubed; 1 tsp olive oil; 50 g fat-free yogurt; 1 clove garlic, minced; ½ tsp garam masala; ¼ tsp ground ginger; ¼ tsp ground turmeric; ¼ tsp ground cumin; ¼ tsp chilli powder; ¼ tsp salt; 50 g onion, sliced; 80 g chopped tomatoes; 50 g fat-free yogurt; 1 clove garlic, minced; ¼ tsp ground ginger; ½ tsp garam masala; ½ tsp ground cumin; ¼ tsp coriander; ¼ tsp salt; ¼ tsp chilli powder; ½ tsp sugar; 75 ml water

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I absolutely love sharing this Low-Calorie Butter Chicken Recipe with friends because it captures all the rich, comforting flavors of classic butter chicken but without the heavy calories. It’s a creamy and satisfying dish that feels indulgent but is actually light enough to enjoy during a calorie deficit. I’ve found it to be the perfect way to treat myself when I want something luscious, yet wholesome and guilt-free.

Why You’ll Love This Low-Calorie Butter Chicken Recipe

From the very first bite, I’m amazed by how this dish delivers the same bold, aromatic spices and creamy texture that I crave in butter chicken, yet feels so much lighter on the palate. The combination of garam masala, cumin, ginger, and a hint of chili creates a wonderfully balanced flavor profile that’s warm and inviting without being overwhelming. I appreciate how the sauce blends the tanginess of fat-free yogurt with the natural sweetness of tomatoes to form a silky base that coats every tender piece of chicken.

One of the things that truly makes this Low-Calorie Butter Chicken Recipe stand out for me is how quick and straightforward it is to prepare. You don’t need hours or complicated ingredients—just a handful of simple spices and fresh components that come together in under half an hour. Whether I’m whipping it up for a casual weeknight dinner or serving it to guests for a cozy get-together, it never fails to impress. Plus, the lightness means I can savor seconds without the guilt, and it’s perfect for anyone wanting to enjoy classic Indian flavors while sticking to a healthy eating plan.

Ingredients You’ll Need

The image shows six small bowls arranged on a white marbled surface. At the top left, a glass bowl contains thinly sliced white onions. To the right, a white bowl has a smooth yogurt-like white sauce. Below the onions, another glass bowl holds a chunky red tomato sauce. In the center, a glass bowl contains raw pink chicken cubes. At the bottom left, a glass bowl displays a mix of colorful powdered spices including yellow, red, brown, and beige. On the bottom right, a heart-shaped white bowl holds finely chopped garlic. Photo taken with an iphone --ar 4:5 --v 7

The ingredients are refreshingly simple, but each one is essential for creating that authentic flavor and creamy texture without loading on extra calories. Every spice and fresher ingredient plays a key role in bringing color, depth, and that unmistakable warmth to your plate.

100 g chicken breast cubed: Lean protein that stays tender and juicy when marinated and cooked properly.
1 tsp olive oil: A small amount for sautéing adds healthy fats without overwhelming the dish.
50 g fat-free yogurt (for marinade and sauce): Adds creaminess and a slight tang while keeping calories low.
1 clove of garlic: Fresh garlic adds sharpness and depth to both the marinade and sauce.
½ tsp garam masala (plus ½ tsp for sauce): The star spice blend that delivers rich, complex aroma and flavor.
¼ tsp ground ginger (for both marinade and sauce): For a bit of warmth and subtle zestiness.
¼ tsp ground turmeric: Gives a lovely golden color and mild earthiness.
¼ tsp ground cumin (plus ½ tsp for sauce): Adds a toasty, nutty flavor that perfectly complements the other spices.
¼ tsp chilli powder (for both marinade and sauce): Just enough heat to awaken your taste buds without overpowering.
¼ tsp salt (for both marinade and sauce): Enhances all the flavors beautifully.
50 g onion, sliced: Provides sweetness and body when sautéed until golden brown.
80 g chopped tomatoes: Adds natural acidity and vibrant color to the sauce.
¼ tsp coriander: A fresh herbal note that lifts the finished dish.
½ tsp sugar: Balances the tomato acidity and rounds out the sauce flavors.
75 ml water: Used to adjust the sauce consistency and help blend everything smoothly.

Directions

Step 1: Begin by preparing the marinade. Mix the fat-free yogurt with garlic, garam masala, ground ginger, turmeric, cumin, chili powder, and salt in a bowl until well combined. Then add the cubed chicken breast, tossing everything until the chicken is thoroughly coated. Cover and refrigerate for at least 20 minutes to let those wonderful spices soak in.

Step 2: Heat 1 teaspoon of olive oil in a skillet over medium heat. Once hot, add the marinated chicken pieces and cook for about 4 minutes on each side until they are nicely browned, but don’t worry if they’re not fully cooked through yet. Remove the chicken from the skillet and keep it warm, as it will finish cooking in the sauce later on.

Step 3: In the same pan, add the sliced onions and sauté them until golden brown and fragrant, approximately 4 minutes. This step really builds the flavor base, so be patient here.

Step 4: Add the garlic and ground ginger to the onions, cooking for another 1 to 2 minutes until aromatic. Stir in the remaining spices, chopped tomatoes, and the other portion of fat-free yogurt. Let this simmer gently for 10 minutes to meld all those flavors together.

Step 5: Pour in the water and use a hand blender to blend the sauce until it’s perfectly smooth and free of lumps. Then, return the browned chicken to the pan and allow everything to simmer together for another 10 minutes. This step ensures the chicken cooks through and absorbs the luscious sauce.

Step 6: Finish by garnishing with fresh coriander and a small dollop of yogurt on top. Serve this beautiful, fragrant Low-Calorie Butter Chicken hot with your favorite side of basmati rice or some warm naan bread to soak up every bit of the sauce.

Servings and Timing

This Low-Calorie Butter Chicken Recipe serves 1 generous portion, perfect for an individual meal or scaling up as needed. The prep time is quick at just 8 minutes, and cooking only takes about 20 minutes, so you can have dinner on the table in under 30 minutes total. Don’t forget to allow at least 20 minutes for marinating the chicken, which really makes a difference in flavor. There is no additional resting time required after cooking, so it’s ready to enjoy as soon as it’s done simmering.

How to Serve This Low-Calorie Butter Chicken Recipe

A black frying pan sits on a beige cloth with white heart shapes, filled with a thick, rich orange-red sauce with visible chunks of cooked food. The sauce is topped with uneven dollops of white cream and sprinkled with fresh green herbs. A wooden spoon is dipping into the sauce from the bottom center, lifting up a portion coated in sauce and garnished with herbs. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

When I serve this dish, I love pairing it with fluffy basmati rice to soak up the creamy sauce. The rice is a classic companion that complements the spices beautifully without overshadowing them. Another favorite is serving it alongside warm garlic naan or whole wheat roti, which provides a wonderful textural contrast and helps scoop up every last bit of sauce. For a low-carb option, steamed cauliflower rice works perfectly and keeps the meal extra light.

Presentation matters to me, so I usually garnish with a sprinkle of fresh coriander leaves and a small swirl of yogurt on top to add a pop of color and coolness against the warm spices. If you want to dress it up for guests, a few slivered almonds or a light drizzle of freshly squeezed lemon juice can brighten the dish even further. I always serve this butter chicken piping hot because that’s when the aromas are most inviting and the flavors sing together harmoniously.

As for drinks, I’ve found that a chilled Riesling or Gewürztraminer pairs wonderfully with the subtle heat and creaminess of this dish. For a non-alcoholic option, a sparkling water with a splash of lime or a lightly spiced chai tea goes hand in hand with the Indian flavors. Because this recipe cooks quickly and feels indulgent yet light, it’s fantastic for weeknight dinners, casual family meals, or even small dinner parties where you want something impressive but fuss-free.

Variations

I love experimenting with this recipe depending on what’s in my pantry or dietary preferences. For example, if you want to make it gluten-free, you’re already set because the recipe doesn’t use flour or any gluten-containing ingredients. To create a vegan version, swapping the chicken for firm tofu or chickpeas works beautifully, and you can replace the fat-free yogurt with a coconut yogurt alternative to keep that creamy tang.

If you enjoy a different flavor twist, you can play with the spices. Adding a pinch of smoked paprika or fenugreek leaves can add a deeper smoky note, while increasing the chili powder will easily ramp up the heat if you like a spicier butter chicken. For a richer sauce without adding too many calories, stirring in some pureed roasted red peppers or using light coconut milk instead of yogurt can provide a luscious texture with a different flavor dimension.

Lastly, instead of cooking everything on the stovetop, I sometimes bake the marinated chicken cubes in the oven at 200°C (about 400°F) for 10-12 minutes to get a nice roasted char before adding them to the sauce. This adds a delightful depth of flavor and an extra layer of texture that can elevate the dish for a special occasion or when I have a bit more time to cook.

Storage and Reheating

Storing Leftovers

I usually store any leftover Low-Calorie Butter Chicken in an airtight container in the refrigerator. I’ve found that using glass containers with secure lids helps keep the flavors fresh and prevents any unwanted odors from sneaking in. The leftovers typically stay good for up to 3 days, but I recommend reheating within that timeframe to enjoy the best taste and texture.

Freezing

This recipe freezes quite well if you want to make it ahead of time. I let the butter chicken cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It keeps nicely for up to 2 months. When freezing, I leave a little space at the top of the container because the sauce can expand. Labeling your containers with the date is always a good idea so you can keep track of freshness.

Reheating

The best way I’ve found to reheat leftover butter chicken is gently on the stovetop over medium-low heat. Adding a splash of water or more yogurt helps loosen the sauce to bring back that creamy consistency. Avoid microwaving for too long at full power as it can toughen the chicken and make the sauce separate. Stir frequently to heat evenly and stop as soon as it’s warmed through to retain the tender texture and vibrant flavors.

FAQs

Can I use chicken thighs instead of chicken breast?

Absolutely! Chicken thighs are a great choice if you prefer darker meat with a bit more fat and flavor. Just keep the same cooking times in mind, but you might want to check that the thighs are cooked through before finishing the sauce. The juiciness of thighs pairs wonderfully with the creamy sauce.

Is this recipe suitable for meal prep?

Yes, definitely. This Low-Calorie Butter Chicken Recipe is perfect for meal prep because it stores well in the fridge and even freezes nicely. Making a batch ahead means you have a delicious and healthy option ready to heat up on busy days. Just portion it with your favorite sides for balanced meals all week.

Can I make this recipe spicier?

For sure! If you like a bit more heat, simply increase the chili powder or add fresh chopped green chilies during the sautéing step. You can also add a dash of cayenne pepper. Just be mindful to adjust gradually so the flavors stay balanced and don’t overpower the dish.

Why use fat-free yogurt in the recipe?

Fat-free yogurt keeps the dish light without sacrificing creaminess or tang. It helps reduce the overall calorie count compared to traditional butter or cream-based recipes while still providing that signature silky texture and slight acidity that makes butter chicken so comforting.

Can I prepare the marinade in advance?

Yes, you can prepare the marinade ahead of time and even marinate the chicken overnight if you want deeper flavor penetration. Just cover the bowl and keep it refrigerated. This makes the cooking process even faster, especially on busy nights.

Conclusion

I wholeheartedly encourage you to try this Low-Calorie Butter Chicken Recipe the next time you crave something indulgently comforting but still healthy. It’s one of those dishes I keep coming back to because it strikes the perfect balance of rich flavor and nutritious ingredients without weighing you down. Cooking and sharing this recipe feels like giving yourself a warm, flavorful hug, and I’m sure it will quickly become a favorite in your kitchen too!