Healthy Chicken Curry with Yogurt
Tender chicken simmered in a spiced tomato and yogurt sauce with garam masala, ginger and garlic. All the comfort of a curry, much lighter than takeout.
Restaurant curries are delicious but often rich with cream and butter. This healthier chicken curry builds flavor with onions, ginger, garlic and toasted spices, then uses Greek yogurt and tomatoes for a creamy sauce.
Marinating the chicken briefly in yogurt and spices makes it extra tender. It reheats beautifully, so it is perfect for meal prep.
At a glance: this healthy chicken curry with yogurt serves 4, needs about 15 min of hands-on prep and 30 min of cooking, and provides roughly 340 calories and 36 g of protein per serving. It is naturally gluten-free.
Why you'll love this recipe
- Creamy sauce without heavy cream
- About 36 g of protein per serving
- One pot
- Even better the next day
About this chicken curry
Curry is a broad term for many spiced dishes from South Asia and beyond. In India alone there are countless regional curries, from creamy kormas to tangy vindaloos. Many restaurant curries are rich with cream, butter or ghee, which makes them delicious but heavy.
This healthier chicken curry builds flavor the traditional way, by cooking onions slowly, adding garlic and ginger and toasting a blend of spices including garam masala, cumin, coriander and turmeric. Instead of cream, Greek yogurt and tomatoes make the sauce creamy and tangy. The chicken is marinated briefly in yogurt and spices, which helps it stay tender and absorb flavor.
It is a satisfying, high-protein one-pot dinner that reheats beautifully, so it is perfect for meal prep or making ahead for guests.
Ingredient notes and substitutions
- Chicken thighs. Thighs stay juicy and tender while simmering. Breasts work but cook faster and can dry out.
- Greek yogurt. Used for the marinade and to finish the sauce. Full-fat or 2% yogurt is less likely to curdle.
- Onions. Slowly cooked onions are the foundation of the sauce. Do not rush this step.
- Garam masala. A warm blend of spices that gives the curry depth. Add some at the beginning and the end.
- Turmeric and cumin. Turmeric adds color and earthiness, and cumin warmth.
- Crushed tomatoes. They create the body of the sauce. Fresh tomatoes can be used when in season.
Equipment you'll need
- A large heavy pot or deep skillet
- A mixing bowl for marinating
- A wooden spoon
- A grater for ginger and garlic
How to make it, step by step
Marinate the chicken
Toss the chicken with a little yogurt, garam masala and salt. Even 10 minutes helps, but you can marinate it overnight for more flavor.
Cook the onions until golden
Cook the onions slowly until soft and golden. This sweetness balances the spices.
Toast the spices
Add garlic, ginger and spices and stir for a minute until fragrant.
Simmer the chicken
Add tomatoes, water and the chicken and simmer gently until cooked through and the sauce thickens.
Finish with yogurt off the heat
Remove the pot from the heat and stir in the remaining yogurt a spoonful at a time. This prevents it from curdling.
Recipe
Healthy Chicken Curry with Yogurt
Indian · Dinner · Gluten-Free · High-Protein
Ingredients
- 1 1/2 lb (680 g) boneless skinless chicken thighs, cut into bite-size pieces
- 3/4 cup (180 g) plain Greek yogurt, divided
- 2 teaspoons garam masala, divided
- 1 teaspoon salt, divided
- 1 tablespoon olive oil
- 1 large onion, finely diced
- 4 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper
- 1 can (14 oz / 400 g) crushed tomatoes
- 1/2 cup (120 ml) water
- Fresh cilantro, to serve
Instructions
- Marinate. Toss the chicken with 1/4 cup yogurt, 1 teaspoon garam masala and 1/2 teaspoon salt. Set aside for 10 minutes or up to overnight in the fridge.
- Cook the onion. Heat the oil in a large pot over medium heat. Cook the onion for 8 minutes until soft and golden.
- Toast the spices. Add the garlic, ginger, cumin, coriander, turmeric, cayenne and remaining garam masala and cook for 1 minute.
- Simmer. Add the tomatoes, water, remaining salt and the chicken. Simmer, partly covered, for 15 to 18 minutes until the chicken is cooked through.
- Finish with yogurt. Remove from the heat and stir in the remaining yogurt a spoonful at a time. Serve with brown rice and cilantro.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Add the final yogurt off the heat so it does not curdle.
- Take your time with the onions; they are the base of the flavor.
- Thighs stay juicier than breasts in a simmered curry.
Troubleshooting
- The yogurt curdled. Add yogurt off the heat and temper it with some warm sauce first.
- The curry is too thin. Simmer uncovered for a few minutes.
- The curry is too spicy. Add more yogurt or a splash of coconut milk.
- The curry is bland. Add more salt, garam masala and a squeeze of lemon.
Variations
- Dairy-free. Replace the yogurt with light coconut milk.
- Vegetables. Add cauliflower florets or spinach.
- Chickpeas. Replace half the chicken with a can of chickpeas.
What to serve with it
Serve the curry with basmati rice, brown rice, cauliflower rice or whole-wheat naan. A cucumber raita and fresh cilantro make it complete.
For a bigger meal, add a side of roasted cauliflower, spinach or lentil dal.
Make ahead and storage
The curry keeps for four days in the fridge and three months in the freezer. The flavors improve after a day.
Refrigerate for up to 4 days or freeze for up to 3 months.
Is it healthy?
This curry provides about 36 g of protein per serving. Using yogurt instead of cream reduces the saturated fat and adds even more protein.
Onions, tomatoes and spices add flavor and nutrients without extra calories.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
Why did my yogurt curdle?
It was added over high heat. Stir it in off the heat, and use full-fat or 2% yogurt, which is more stable.
Can I use chicken breast?
Yes. Reduce the simmering time to about 12 minutes so it stays tender.
Is chicken curry healthy?
This version is a lean, high-protein meal. Restaurant curries are often much higher in fat because of cream and butter.
Can I make it dairy-free?
Yes. Use light coconut milk instead of yogurt.
Can I add vegetables?
Cauliflower, spinach, peas or bell peppers work well.
Can I make it in a slow cooker?
Yes. Cook on low for 6 hours and stir in the yogurt at the end.
How spicy is this curry?
It is mild to medium. Adjust the cayenne to taste.
Can I use curry powder?
Yes. Replace the individual spices with 2 tablespoons of curry powder.
How long should I marinate the chicken?
From 10 minutes to overnight.
Can I use chicken breast?
Yes. Simmer it for about 12 minutes.
What rice goes best with curry?
Basmati rice is traditional.
How many calories are in a serving?
About 340 calories per serving, without rice.
Can I freeze the curry with yogurt?
Yes, though the texture may change slightly. Stir well when reheating.
Is chicken curry gluten-free?
Yes, as long as your spices are gluten-free.
Can I add chickpeas?
Yes. They add fiber and make the curry go further.
How do I make it creamier?
Blend some of the sauce or add a little more yogurt.
Can kids eat this curry?
Yes. Leave out the cayenne for a mild curry.
What can I serve instead of rice?
Naan, roti, quinoa or roasted potatoes.
Why marinate chicken in yogurt?
The mild acidity and enzymes in yogurt help tenderize the chicken and allow the spices to cling to it, giving a more flavorful, tender result.
What can I add for extra vegetables?
Stir in a few handfuls of spinach at the end, or add cauliflower florets, diced bell pepper or peas with the tomatoes.
How do I store leftover curry?
Cool it quickly and refrigerate it in an airtight container for up to four days. Reheat gently on the stove with a splash of water.
Can I use bone-in chicken?
Yes. Bone-in thighs add flavor; simmer them for 30 to 35 minutes until tender.
Final thoughts
This healthy chicken curry with yogurt takes about 45 min from start to finish and serves 4. It is gluten-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our dinner recipes or the full recipe index.