Indian Butter Chicken (A Healthier, Lighter Version)

Butter chicken is one of the first dishes I made in culinary school that genuinely stopped me mid-bite. Rich, deeply spiced, a little creamy — it felt like something you'd only get at a restaurant. But the original recipe from my class calls for half a cup of heavy cream and four ounces of butter, which adds up fast.

I knew there had to be a way to keep everything I loved about it without the calorie load.

Spoiler: there is. A few smart swaps bring this under 300 calories per serving without sacrificing the flavor or that silky sauce texture. Here's exactly what I changed and why.

The Swaps

Every change below was intentional — I didn't swap things just to swap them.

Oil: Grapeseed oil → Avocado oil spray Same high smoke point for searing, a fraction of the calories. Just make sure your pan is fully hot before the chicken goes in.

Fat: 4 oz butter → 2 oz ghee Half the amount, better fat profile, and ghee's slightly nutty flavor plays really well with garam masala and cardamom.

Cream: ½ cup heavy cream → ¼ cup 2% Greek yogurt Adds creaminess and protein. The key technique: temper the yogurt first or your sauce will break. Add it off the heat, slowly.

Protein: Chicken thighs → Chicken breast Lower in fat, higher in protein. Don't overcook — pull it when just cooked through and let the sauce do the rest.

Tomato base: Added crushed tomatoes alongside the tomato paste More volume and depth, fewer calories. Kept a small amount of tomato paste too for richness.

Ginger: 1 tbsp fresh ginger → 1 tsp ginger powder More convenient, longer shelf life, and slightly more concentrated. Adjust to taste.

Indian Butter Chicken

Serves 4 · ~45 minutes · ~295 calories | 35g protein | 8g carbs | 12g fat per serving Estimated cost: ~$11–13 total / ~$2.75–3.25 per serving

Ingredients

• 1.5 lbs boneless skinless chicken breast, cut into 1x1 inch chunks

• Avocado oil spray

• ½ medium yellow onion, diced

• 2 oz ghee

• 2 tsp garam masala

• 2 tsp sweet paprika

• 2 tsp ground coriander

• 1 tsp ginger powder

• 1 cinnamon stick

• 6 cardamom pods, bruised

• 2 tbsp tomato paste

• ½ cup crushed tomatoes

• ¼ cup 2% Greek yogurt

• 1 tbsp lemon juice

• Salt and pepper to taste

Instructions

1. Cut chicken into uniform 1x1 inch chunks.

2. Heat a sauté pan on high heat and spray generously with avocado oil. Sear chicken in batches for about 3 minutes or until browned. Remove to a bowl and set aside.

3. Add onion to the pan and sweat for a few minutes until fragrant. Reduce heat and add ghee. Once melted, add all spices — garam masala, paprika, coriander, ginger powder, cinnamon stick, and cardamom pods. Stir-fry until fragrant, about 1 minute.

4. Return chicken to the pan and stir to coat. Add tomato paste and crushed tomatoes, stir to combine. Simmer covered on low heat for 10–12 minutes, stirring occasionally.

5. Remove pan from heat. Temper the yogurt by stirring a spoonful of hot sauce into it first, then add the yogurt mixture back into the pan. Stir gently over very low heat until sauce thickens slightly. Remove cinnamon stick.

6. Add lemon juice and season with salt and pepper to taste.

This is the kind of recipe I come back to when I want something that feels indulgent but actually supports what I'm working toward. Big flavor, solid protein, under 300 calories — and once you've made it once, you'll have it memorized.

The spice bloom in step three is the moment. Don't rush it.

Save this one. You're going to make it more than once.