Healthy Indian Spiced Chicken and Cauliflower

Super saucy, a tad spicy, and packed with all the cozy flavors of Indian cuisine, this Healthy Indian Spiced Chicken and Cauliflower is lightened up comfort food at its best!

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Growing up, Indian food was not something I ate frequently. In fact, I don’t think I tried it until I was well into my high school years when a chic little Indian restaurant opened up down the street from me. After my first bites of Tikka Masala, Vindaloo, and all of the other classics, Indian food instantly had my heart. There’s just something about the amazing balance between aggressive spiciness and incredible, developed flavors that Indian cuisine just does right. And, in all honestly, this Healthy Indian Spiced Chicken and Cauliflower has all those good authentic flavors. You have to try it!

This recipe is my own take on the classic Indian dish, Tikka Masala (also sometimes called Butter Chicken). The dish is typically chicken cooked in a tomato cream sauce with tons of spices. While this is delicious, it’s extremely heavy, and can really leave a pit in your stomach if eaten too often. So, I decided to make a lightened up, super simple, yet still equally delicious version with this recipe. And, let me tell you, it does not disappoint!! 

The breakdown…

This dish is very simple, and can be whipped up in a matter of minutes. It all starts off with a quick sauteing of red onion. I love using a red onion in this dish because it is definitely the most crisp of the onion family — in both taste and texture — which pairs extremely well with the density of the rest of the dish. That being said, you could easily substitute the red onion for a yellow, sweet, or green onion. Leeks would also be delicious if you’re looking for something more mild. 

all the Indian spices!!

To your onions, it’s time to add all the spices. Spices are really what makes Indian food so spectacular. In using a combination of Garam Masala (if you can’t find it in the store, use this recipe or see notes*), oregano, cumin, cinnamon, salt, and red pepper flakes in this Healthy Indian Spiced Chicken and Cauliflower, the flavor truly develops into something out of this world — particularly because you toss your spices in early in the game so that they can have a chance to toast up. In toasting your spices, the flavor becomes much more pungent and delicious. Plus, it’s just easier to add all those spices while you saute your onions! 

Once you have your onioning softening with all those spices, it’s time to add the chicken. I like to cube the chicken before I add it to the skillet, just because it allows for more crispy bits, which is always good. Plus, everything cooks a whole lot faster… which is clearly the name of the game with this easy weeknight meal. 

Allow your chicken to brown, then toss in that garlic. Garlic is the best — there’s no denying that. So, feel free to add more if you want… I always add extra garlic to my recipes!! However, make sure you have your other ingredients ready to go after adding your garlic, as garlic burns very easily when it’s directly touching a hot skillet. 

that sauce…

Next up, it’s time to start building that sauce! In adding the tomato paste first, the sauce has a chance to equally disperse itself around each piece of chicken, all the while picking up all those good spices. Then, with a little water, your sauce really begins to take form. 

This is where I toss in the steamed cauliflower. I like to go with a bag of frozen cauliflower that I can steam in the microwave. It’s honestly just so much easier than steaming cauliflower yourself, and super cheap too. Check out this post for more thoughts on frozen veggies! And, if you’re using the peas, this is where you stir them into the sauce. You can toss them frozen… it really doesn’t make a big difference! They simply add a nice brightness and sweetness to the dish that is unmatched. I highly recommend adding them!

greek yogurt!!??

After a quick simmer, your sauce is just about good to go. First, though, make sure you stir in that Greek yogurt. Greek yogurt takes the place of your traditional heavy cream in Tikka Masala, which is really why this Healthy Indian Spiced Chicken and Cauliflower is deemed healthier. Full fat Greek yogurt is best so the dairy does not split (gets speckled); however, I recommend using whatever you have on hand. Fat-free Greek yogurt will still taste delicious! Canned coconut milk or coconut cream would work well, too.

That’s all there is to it!! Serve up your Healthy Indian Spiced Chicken and Cauliflower over some basmati rice and finish it off with some fresh cilantro. And, voila! This dish could really not be simpler, yet the flavors are incredibly complex. It’s totally the type of dish you can trick your friends into thinking you slaved away in the kitchen all day… it’s that good. 

when to serve it up!

Plus, it’s perfect for practically any occasion. Being as easy as it is, this Healthy Indian Spiced Chicken and Cauliflower is great for your average weeknight dinner, meal prep, a fun lunch, or even as a make ahead meal. It would also be perfect to transport/give to friends (just adjust the spice level according to everyone’s liking!). My favorite way to eat this? A quick weeknight dinner with extras for lunch the next day. Leftovers are the best, especially when it’s this Healthy Indian Spiced Chicken and Cauliflower. 

I hope you enjoy this dish as much as I do! Let me know what you think in the comments below:)