High-Protein Butter Chicken (Authentic Taste, Macro Friendly)

Butter chicken is one of those meals people assume can’t fit into a fat loss diet. Traditional versions are loaded with butter, cream, and oil, which makes them delicious, but also very calorie dense.

This version keeps the rich flavor and creamy texture you expect from authentic butter chicken, while staying high in protein and much lighter overall. The secret is using Greek yogurt instead of heavy cream and controlling the amount of butter and oil without sacrificing flavor.

The result is a creamy, comforting curry that tastes indulgent but still fits your macros.

Jump to Recipe

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Why You’ll Love This Recipe

• Over 50g protein per serving
• Around 400 calories per serving
• Creamy and rich without heavy cream
• Authentic butter chicken flavor
• Perfect for meal prep
• Easy to make in under 40 minutes

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Ingredients

Chicken Marinade

• Chicken breast, 800g
• 0% Greek yogurt, 0.75 cup
• Lemon juice, 1 tbsp
• Ginger garlic paste, 1 tbsp

Marinade Spices

• Kashmiri chili powder, 2 tsp
• Turmeric, 0.5 tsp
• Garam masala, 1 tsp
• Cumin powder, 1 tsp
• Coriander powder, 1 tsp
• Salt, 1 tsp

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Curry Sauce

• Rodolfi Fine Diced Tomatoes, 1 can (398 mL)
• Onion, 1 medium finely diced
• Ginger garlic paste, 1 tbsp
• Butter, 1 tbsp
• Oil, 2 tsp
• Water, 0.5 cup

Sauce Spices

• Kashmiri chili powder, 1.5 tsp
• Coriander powder, 1 tsp
• Salt, to taste

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Finish

• 0% Greek yogurt, 1 cup
• Garam masala, 1 tsp
• Kasoori methi, 1 tbsp
• Honey or sugar, 0.5 tsp optional

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How To Make High-Protein Butter Chicken

Start by marinating the chicken with yogurt, lemon juice, ginger garlic paste, and spices. Let it sit for at least 30 minutes so the chicken stays juicy and flavorful.

Cook the chicken until lightly charred and fully cooked, then set it aside.

In a large pan, cook the onions in butter and oil until soft and lightly golden. Add ginger garlic paste and cook for another minute before adding the tomatoes. Let the tomatoes simmer down until slightly thickened.

Add the spices and cook briefly before blending the sauce completely smooth. Return the sauce to the pan and add water to thin out the gravy slightly.

Lower the heat completely before stirring in the Greek yogurt. This keeps the sauce creamy and prevents curdling.

Add the chicken back in and finish with garam masala and crushed kasoori methi for that classic butter chicken flavor.

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Macros (Per Serving)

• Calories: ~420
• Protein: ~52g
• Carbs: ~10g
• Fat: ~15g

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Tips For The Best Butter Chicken

• Blend the sauce for a restaurant-style texture
• Use Kashmiri chili powder for color without too much heat
• Add the yogurt only over low heat
• Kasoori methi at the end makes a huge difference in flavor
• A tiny bit of honey helps balance acidity without adding many calories

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Meal Prep Tips

This recipe keeps well in the fridge for up to 4 days, making it perfect for meal prep. Serve it with rice, roasted potatoes, or naan depending on your calorie goals.

If you want an even lower calorie option, pair it with cauliflower rice or steamed vegetables.

Link to watch the video: https://www.instagram.com/amateurprochef/

To check out my other recipes, click here!