Craving a rich, comforting curry that actually supports your fitness goals? This high protein butter chicken with brown rice is a flavorful, diabetic-friendly, and gluten-free twist on the classic Indian-inspired dish. By swapping heavy cream for nonfat plain Greek yogurt and light coconut milk, you get all the velvety texture you love with a fraction of the saturated fat.
Made with lean chicken thighs and bold spices, it’s a low calorie and low sodium chicken recipe perfect for a heart healthy diet. Plus, with a whopping 40 grams of protein per serving, it makes for an incredibly satisfying meal prep option that will keep you fueled throughout the week.
Paired with zesty brown rice, this dish delivers bold flavors and wholesome nutrition in every single bite. Explore more delicious recipes in our heart healthy chicken meals!
By utilizing lean chicken thighs, nonfat Greek yogurt, and light coconut milk, this recipe captures the decadent, creamy essence of traditional butter chicken without the heavy saturated fats. It perfectly balances robust Indian spices with macro-friendly ingredients to create a deeply satisfying, weeknight-friendly meal.
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Yes, especially when made with lean chicken thighs and Greek yogurt. This specific recipe provides 40 grams of protein per serving, making it an excellent high-protein meal.
Absolutely! Serving this dish with brown basmati rice instead of white rice or naan adds a great chewy texture and extra dietary fiber, which is perfect for a heart-healthy diet.
Brown rice and lean chicken are staple ingredients for many health goals. They provide a satisfying combination of complex carbohydrates and lean protein that can help keep you fuller for longer.
You can store the cooled butter chicken and rice in airtight containers in the refrigerator for up to 4 days. Gently reheat it in the microwave or on the stovetop, adding a splash of water if the sauce thickens too much.
If you love the macro-friendly benefits of our high-protein butter chicken, keep your weekly meal prep exciting with these nutritious and satisfying chicken bowl recipes.
For more bold, aromatic spices and vibrant ingredients similar to those found in classic Indian butter chicken, explore these healthy Asian-inspired weeknight dinners.
Recipe yields 4 servings
In a medium mixing bowl, add Greek yogurt, lemon juice, garam masala, turmeric, fenugreek leaves, chili powder, ginger and garlic; mix until well combined. Add the chicken and stir to coat evenly. Cover with plastic wrap and refrigerate overnight, or up to 24 hours.
Heat 1 teaspoon of the ghee in a large skillet over medium-high heat. Add ⅓ of the chicken, making sure not to crowd the pan (Note: do not shake off any marinade). Brown the chicken for 3 minutes on each side. Remove from the pan, set aside and keep warm. Wipe the pan clean with a paper towel. Repeat with the remaining chicken.
Heat the ghee in the same pan after wiping clean with a paper towel. Add the onions and cook for 5 minutes, stirring occasionally while scraping up any browned bits on the bottom of the pan.
Add the garlic and ginger and sauté until fragrant, about 1 minute. Add the garam masala, cumin, coriander and turmeric and cook, stirring occasionally, for about 30 seconds until fragrant. Add the tomato purée, chili powder and salt and simmer for 10 minutes, stirring occasionally until the sauce thickens.
Remove from heat and carefully transfer the sauce to a blender or food processor and blend until smooth. If needed, add a tablespoon of water at a time to help the sauce blend (up to ⅓ cup).
Return the puréed sauce back to the pan and add the milk, sugars and fenugreek leaves; stir to combine. Add the chicken, juices and any remaining marinade to the pan. Cook over low heat and simmer for about 10 to 15 minutes until the chicken is cooked through. Remove from heat and cover to keep warm.
Add all of the ingredients to a mixing bowl and stir until well combined.
Serve the rice in bowls and spoon the butter chicken on top. Garnish with fresh cilantro or sliced green onion, if desired. Enjoy!
To complete your meal, pair this creamy curry with a light, refreshing side. A crisp cucumber salad with a squeeze of lemon juice cuts through the richness of the sauce perfectly. You can also serve it with a side of Garlic Roasted Broccoli or a simple serving of roasted carrots to increase your daily vegetable intake.
You can substitute extra virgin olive oil or avocado oil for a different healthy fat profile.
Boneless, skinless chicken breasts work perfectly if you prefer an even leaner cut of poultry.
Quinoa, cauliflower rice, or even whole wheat naan are great fiber-rich alternatives for soaking up the curry.
Crushed tomatoes blended until smooth or plain tomato sauce (with no salt added) can be used in a pinch.
If butter chicken does not cater to your palate, we have a variety of delicious chicken recipes to choose from. Check out our selection of healthy chicken recipes for dinner, lunch and appetizers. Many are lower in calories, fat and sodium in comparison to similar dishes you would order at a restaurant.