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This Indian-inspired quick and easy chicken masala is tender, flavorful, and perfect for a busy weeknight! Simply marinate the chicken and bake.

Quick and Easy Chicken Masala on a wooden plate with cooked carrots

My favorite dish to order in an Indian restaurant is Chicken Tikka Masala – chunks of chicken marinated in yogurt and spices, cooked in a tandoor oven, and then served with a creamy and flavorful tomato-based sauce. I’m drooling just thinking about it!

But tikka masala sauce isn’t particularly heart-healthy, so I only have this dish on special occasions.

When I want to capture the essence of that delicious meal, this quick and easy chicken masala is perfect! It’s super flavorful, and the yogurt makes the chicken exceptionally moist and flavorful.

And it’s so quick to prepare. Mix the marinade, allow the chicken to sit in it for a few hours, then throw everything in the oven. It’s a protein-packed dish that’s great for a busy weeknight!

How to make quick & easy chicken masala

The trick to this recipe is giving the chicken enough time to marinate. The rest of the steps can be accomplished in minutes.

Step 1: In a small bowl, add the yogurt, cilantro, olive oil, garam masala, salt, and garlic. Mix until well-combined.

Step 2: Dip the chicken breasts in the yogurt mixture, then place them in a gallon bag. Pour the remaining yogurt mixture over the chicken, then extract as much air as possible before sealing the bag.

Step 3: Squeeze the contents within the bag to make sure the yogurt completely coats all sides of the chicken.

Step 4: Place the bag in the refrigerator to marinate for at least 2 hours and up to 24 hours.

Step 5: Preheat the oven to 400°F.

Step 6: Arrange the sliced onion in a thin layer on a baking sheet.

Step 7: Remove the chicken breasts from the bag carefully so you don’t lose all of the marinade. Place the chicken breasts on top of the onion slices, spacing them out so the pieces don’t touch.

Step 8: Place the sheet in the oven and roast the chicken for about 40 minutes or until fully cooked through.

Serve with the onion slices and a side of cauliflower rice.

Making your own garam masala

Garam masala is an amazing blend of ground spices that’s great to have in your kitchen. You can find it in most grocery stores, but you can also make your own blend right at home!

Start with 1 tablespoon of cumin. Add 1½ teaspoons of coriander, cardamom, and black pepper; 1 teaspoon of cinnamon; and a half teaspoon of cloves and nutmeg. Mix everything together, then store in a spice jar in a cool, dry place.

Storage

If you have any leftovers, store the chicken in an airtight container in the refrigerator for 3-4 days.

You can enjoy as is, or try slicing up the chicken breast and serving it over a salad for a quick and tasty lunch!

Other delicious chicken breast recipes

Tired of the same old chicken breast recipes? Time to spice things up! Here are a few of my favorite delicious, non-boring ways to make chicken breast:

You can find more delicious and healthy chicken recipes in this roundup of diabetes-friendly chicken recipes.

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Quick and Easy Chicken Masala

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This Indian-inspired quick and easy chicken masala is tender, flavorful, and perfect for a busy weeknight! Simply marinate the chicken and bake.
Author: Diabetic Foodie
Prep Time: 2 hours 5 minutes
Cook Time: 40 minutes
Total Time: 2 hours 45 minutes
Servings: 4 servings

Ingredients 

  • 1 cup plain nonfat yogurt
  • ¼ cup fresh cilantro, (chopped)
  • 2 tablespoons olive oil, (extra-virgin)
  • 1 tablespoon garam masala
  • 1 teaspoon Kosher salt
  • 1 large garlic clove, (minced)
  • pounds boneless skinless chicken breasts
  • 1 small onion, (sliced)

Instructions

  • In a small bowl, add the yogurt, cilantro, olive oil, garam masala, salt, and garlic. Mix until well-combined.
    1 cup plain nonfat yogurt, ¼ cup fresh cilantro, 2 tablespoons olive oil, 1 tablespoon garam masala, 1 teaspoon Kosher salt, 1 large garlic clove
  • Dip the chicken breasts in the yogurt mixture, then place them in a gallon bag. Pour the remaining yogurt mixture over the chicken, then extract as much air as possible before sealing the bag.
    1½ pounds boneless skinless chicken breasts
  • Squeeze the contents within the bag to make sure the yogurt completely coats all sides of the chicken.
  • Place the bag in the refrigerator to marinate for at least 2 hours and up to 24 hours.
  • Preheat the oven to 400°F.
  • Arrange the sliced onion in a thin layer on a baking sheet.
    1 small onion
  • Remove the chicken breasts from the bag carefully so you don’t lose all of the marinade. Place the chicken breasts on top of the onion slices, spacing them out so the pieces don’t touch.
  • Place the sheet in the oven and roast the chicken for about 40 minutes or until fully cooked through.

Notes

This recipe is for 4 servings.
If you can’t find garam masala, you can make your own at home.
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Quick and Easy Chicken Masala
Amount per Serving
Calories
324
% Daily Value*
Fat
 
8.4
g
13
%
Saturated Fat
 
0.9
g
5
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0.7
g
Monounsaturated Fat
 
4.9
g
Cholesterol
 
98.9
mg
33
%
Sodium
 
424.8
mg
18
%
Potassium
 
66.7
mg
2
%
Carbohydrates
 
15.7
g
5
%
Fiber
 
1.3
g
5
%
Sugar
 
5.5
g
6
%
Protein
 
43.8
g
88
%
Net carbs
 
14.4
g
* Percent Daily Values are based on a 2000 calorie diet.