Let’s be honest. For years, I put butter chicken on a pedestal. It was the ultimate “cheat meal,” something I’d only order from my favorite Indian restaurant as a reward. The idea of making a healthy butter chicken at home felt impossible. I assumed it had to be loaded with butter and heavy cream to taste good, making it a complete no-go for my fat loss goals.
That all changed when I was a few months into my 70-pound weight loss journey. I was craving comfort food, the kind of meal that feels like a warm hug. But I also knew that giving into a high-calorie takeout order would likely send me into a shame spiral, derailing my progress. The ADHD brain can be all-or-nothing, and I was determined to find a middle ground.
I decided to tackle the recipe myself. My goal was simple: create a version that was packed with protein, lower in fat, and didn’t sacrifice that rich, creamy, and slightly spicy flavor I loved. It had to be a recipe I could eat regularly, not just on a “cheat day.” Because for us, sustainable fat loss means finding ways to include our favorite foods, not eliminate them.
This recipe is the result of that mission. It’s the butter chicken that helped me stay consistent and prove that you don’t have to eat boring food to get fit. It’s designed for our brains. It’s delicious, satisfying, and brutally practical.
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Why Butter Chicken Is Great For Fat Loss
When you see a dish with “butter” in the name, you probably don’t think “fat loss.” I get it. Traditional butter chicken is delicious but often a calorie bomb, thanks to generous amounts of butter and heavy cream. That’s exactly why we’re doing things differently here. This recipe is engineered to support your fitness goals, not sabotage them.
The foundation of our approach is simple: protein first. Each serving of this butter chicken is loaded with lean protein from chicken breast and Greek yogurt. Protein is the superstar macro for fat loss. It keeps you feeling full and satisfied for longer, which is critical for managing the impulsive snacking that our ADHD brains are so good at. A high-protein meal helps stabilize blood sugar and energy levels, preventing the afternoon crash that leads to hunting for sugary snacks.
We’ve also made a crucial swap. Instead of heavy cream, we use non-fat Greek yogurt to create that signature creamy sauce. This one change dramatically cuts down on the fat and calories while adding even more protein. The yogurt also works as a tenderizer in the marinade, making the chicken incredibly moist and flavorful. You get all the creamy texture you crave without the extra calories that don’t contribute to your goals.
This meal is designed for consistency. It’s so flavorful and satisfying that it doesn’t feel like “diet food.” This is key. When your food is enjoyable, you’re more likely to stick with your plan. For those of us with ADHD, boredom is the enemy of progress. This healthy butter chicken recipe gives you a meal to look forward to, making it easier to stay on track week after week.
Ingredients You’ll Need for Butter Chicken
The beauty of this recipe is its reliance on simple, accessible ingredients. We’re not using anything you can’t find at a standard grocery store. We focus on smart swaps that boost protein and cut down on unnecessary fats without sacrificing the authentic flavor you expect from a great butter chicken.
Our star player is non-fat plain Greek yogurt. It does double duty here. First, it’s the base of our chicken marinade, along with lemon juice and spices. The acidity in the yogurt tenderizes the chicken, making it incredibly juicy. Second, it replaces the heavy cream traditionally used in the sauce, providing that creamy texture for a fraction of the calories and fat, plus an extra punch of protein. When you buy it, make sure it’s plain and non-fat. The flavored ones have added sugar you don’t need.
Here is exactly what you will need to have on hand to make this delicious, high-protein meal.
- For the Chicken Marinade:
- 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
- 1 cup plain non-fat Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp grated fresh ginger
- 2 cloves garlic, minced
- 1 tsp garam masala
- 1 tsp turmeric
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- For the Sauce:
- 1 tsp coconut oil or avocado oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 1 (15-ounce) can crushed tomatoes
- 1 tbsp tomato paste
- 1 tsp garam masala
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp ground cardamom
- 1 cup low-sodium chicken broth
- 1/2 cup plain non-fat Greek yogurt
- 1 tbsp cornstarch (optional, to thicken)
- Fresh cilantro, chopped, for garnish
- With Quick-Cook Grains: Batch cooking is your best friend. At the beginning of the week, make a big pot of quinoa or brown rice. Store it in the fridge so all you have to do is scoop and reheat. Quinoa is a great choice because it’s a complete protein, adding even more muscle-building power to your meal.
- Over Steamed Veggies: To keep carbs lower or to simply pack in more nutrients, serve the butter chicken over a bed of steamed broccoli, cauliflower rice, or green beans. My favorite ADHD hack is using frozen, steam-in-the-bag vegetables. They take five minutes in the microwave and require zero chopping or cleanup.
- Paired with High-Protein Naan or Wraps: If you love mopping up the sauce, look for high-protein or low-carb tortillas or flatbreads at the store. A small piece can make the meal feel more traditional and satisfying without adding a ton of extra calories.
- Storing: Allow the butter chicken to cool down slightly before transferring it to airtight containers. I recommend portioning it into individual servings. This is an ADHD-friendly trick that removes a barrier to eating a healthy meal later. Instead of facing a giant container, you have a single, pre-portioned meal waiting for you. It will keep well in the refrigerator for up to 4 days.
- Reheating: You can easily reheat this in the microwave or on the stovetop. For the microwave, place a serving in a microwave-safe bowl, cover it loosely to prevent splatters, and heat for 2-3 minutes, stirring halfway through. To reheat on the stovetop, place it in a small saucepan over medium-low heat, stirring occasionally until it’s warmed through. You might want to add a splash of water or chicken broth if the sauce has thickened too much.
- Freezing: This recipe freezes beautifully! Let it cool completely, then transfer it to freezer-safe containers or zip-top bags. It can be frozen for up to 3 months. To serve, thaw it overnight in the refrigerator and then reheat as described above. This is my secret weapon for days when I have absolutely zero motivation to cook.
- For a Dairy-Free Version: The Greek yogurt is key, but if you’re dairy-free, you can easily substitute it. Use an unsweetened, plain coconut yogurt or another thick, plant-based yogurt. The flavor will be slightly different, with a hint of coconut, but it’s still delicious and creamy.
- Change Up the Protein: While chicken breast is lean and high in protein, boneless, skinless chicken thighs also work wonderfully. They have a bit more fat, which makes them extra juicy and flavorful. For a vegetarian option, you can use a block of firm tofu (pressed and cubed) or a can of chickpeas (drained and rinsed). Just add the chickpeas toward the end of the simmer time so they don’t get mushy.
- Adjust the Spice Level: This recipe has a mild heat from the cayenne pepper. If you love spicy food, feel free to increase the cayenne or add a finely chopped chili pepper along with the onions. If you prefer no heat at all, you can omit the cayenne entirely.
- Simplify Your Spices: While the combination of spices creates a complex flavor, I know that buying five different spice bottles can be a barrier. If you’re starting out or want to simplify, you can use a pre-made curry powder blend in place of some of the individual spices. It won’t be exactly the same, but it will still be delicious.
- 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
- 1.5 cups plain non-fat Greek yogurt, divided
- 1 tbsp lemon juice
- 2 tbsp grated fresh ginger, divided
- 5 cloves garlic, minced, divided
- 2 tsp garam masala, divided
- 1 tsp turmeric
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 1 tsp coconut oil or avocado oil
- 1 large onion, finely chopped
- 1 (15-ounce) can crushed tomatoes
- 1 tbsp tomato paste
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp ground cardamom
- 1 cup low-sodium chicken broth
- 1 tbsp cornstarch (optional)
- Fresh cilantro, for garnish
- Marinate Chicken: In a bowl, combine chicken, 1 cup Greek yogurt, lemon juice, 1 tbsp ginger, 2 cloves garlic, 1 tsp garam masala, turmeric, cumin, cayenne, and salt. Refrigerate for at least 30 minutes.
- Sear Chicken: Heat oil in a large skillet over medium-high heat. Sear chicken in batches until golden. Set aside.
- Sauté Aromatics: In the same skillet, reduce heat to medium. Sauté onion until soft (5-7 mins). Add remaining garlic and ginger and cook for 1 minute.
- Build Sauce: Stir in crushed tomatoes, tomato paste, and all remaining spices. Cook for 5 minutes.
- Simmer: Add chicken broth and bring to a simmer. Return chicken to the skillet. Cover and simmer on low for 15-20 minutes.
- Finish: Whisk remaining 1/2 cup Greek yogurt with cornstarch. Remove skillet from heat, let cool for a minute, then stir in the yogurt mixture until creamy. Garnish with cilantro.
- Healthy Marry Me Chicken: A creamy, savory chicken dish made with a sun-dried tomato and basil sauce that’s just as easy and packed with protein.
- High-Protein Chicken Alfredo: My take on another classic comfort food, using a Greek yogurt-based sauce to keep it light, creamy, and macro-friendly.
- Lemon Chicken Piccata: A bright, zesty, and quick chicken recipe that’s perfect for a weeknight meal when you want something a little different.
A quick note on the aromatics: using fresh ginger and garlic will always give you the best, most vibrant flavor. However, I get it. On low-motivation days, grating ginger feels like a monumental task. You have my full permission to use the pre-minced garlic and ginger paste from a jar. It’s a perfectly acceptable shortcut that makes this recipe even more ADHD-friendly. The goal is a finished meal, not perfection.
How To Make Butter Chicken (Step-By-Step)
Making this butter chicken is straightforward, even on a day when your executive function is low. We are going to break it down into manageable steps. The key is to read through them once before you start, a practice called “mise en place” in the culinary world. For us, it’s just a way to prevent that mid-recipe panic when you realize you missed a step.
Step 1: Marinate the Chicken
In a medium bowl, combine all the marinade ingredients: the Greek yogurt, lemon juice, grated ginger, minced garlic, garam masala, turmeric, cumin, cayenne, and salt. Add your cubed chicken breast and stir until every piece is completely coated. Cover the bowl and let it hang out in the fridge. Thirty minutes is good, but if you can plan ahead (a big “if,” I know), letting it marinate for a few hours or even overnight will make the chicken even more tender and flavorful.
Step 2: Sear the Chicken
Heat your oil in a large non-stick skillet or Dutch oven over medium-high heat. A Dutch oven is fantastic here because it holds heat so well. Take the chicken out of the marinade, letting the excess drip back into the bowl. Don’t just dump the whole thing in. Sear the chicken in batches. This is important. If you overcrowd the pan, the chicken will steam instead of brown. We want that nice golden-brown crust for maximum flavor. Once seared, set the chicken aside on a plate.
Step 3: Build the Aromatic Base
In that same skillet, turn the heat down to medium. Add your chopped onion and cook it until it’s soft and translucent, which usually takes about 5-7 minutes. Scrape up any browned bits from the chicken; that’s pure flavor. Then, add the minced garlic and grated ginger, cooking for just another minute until you can smell them. Be careful not to burn them.
Step 4: Create the Sauce Foundation
Now, stir in your crushed tomatoes, tomato paste, and all the sauce spices: garam masala, ground coriander, smoked paprika, and cardamom. Let this mixture cook for about 5 minutes. This step is crucial for deepening the flavor of the spices and tomatoes, creating a rich, complex base for your butter chicken.
Step 5: Simmer Everything Together
Pour in the low-sodium chicken broth and bring it to a simmer. Add the seared chicken back into the skillet. Give it all a good stir, then reduce the heat to low, cover the pan, and let it simmer for 15-20 minutes. This is when the magic happens. The chicken will finish cooking and become incredibly tender while absorbing all the flavors of the sauce.
Step 6: Make it Creamy
This is the final, and most delicate, step. In a small bowl, whisk together the remaining half-cup of Greek yogurt and the cornstarch (if you’re using it to thicken the sauce). Take the skillet off the heat and let it cool for a minute. This prevents the yogurt from curdling. Slowly stir the yogurt mixture into the sauce until it’s smooth and creamy. Garnish with cilantro, and you’re ready to serve.
How To Serve Butter Chicken (ADHD-Friendly)
Once you’ve made this incredible butter chicken, the next step is serving it in a way that fits your lifestyle and keeps things simple. The goal is to create a balanced, satisfying meal without adding a bunch of extra steps or decision fatigue. This is where we build a system, not just a single meal.
My go-to pairing is a simple, high-fiber carbohydrate and a green vegetable. This creates a complete meal with protein, carbs, fat, and micronutrients to keep your energy stable and your hunger managed. Don’t overcomplicate it. The butter chicken is the star of the show; the sides are just the supporting cast.
Here are some brutally practical ways to serve your butter chicken:
The key is to have these components ready to go. Pre-portioning is a game-changer. When the butter chicken is done cooking, portion it out into meal prep containers along with your chosen carb and veggie. This transforms one cooking session into multiple grab-and-go meals, saving future you from having to make another food decision when you’re tired and hungry.
How To Store, Reheat, and Reuse Butter Chicken
One of the best things about this butter chicken recipe is that the flavors get even better the next day. This makes it absolutely perfect for meal prep. Properly storing and reheating your leftovers ensures you have a delicious, healthy meal ready to go, which is a massive win on low-energy days when cooking from scratch feels impossible.
Here’s how to handle your leftovers to maintain flavor and food safety:
Having a freezer stocked with healthy meals like this is a core part of the ADHD FIT system. It’s your safety net. It prevents you from ordering expensive, unhealthy takeout when you’re overwhelmed. Think of it as a gift to your future self. You’re making a smart decision now that will pay off later.
Easy Swaps & Variations for Butter Chicken
Flexibility is everything. A recipe is just a template, and you should feel empowered to adapt it to your tastes, budget, and what you have in your kitchen. This butter chicken recipe is very forgiving and works well with a number of simple swaps and variations. The goal is to make it work for you, so you’ll actually cook it consistently.
Whether you need to accommodate a dietary restriction, use up what you have on hand, or just want to try something a little different, here are a few easy ways to customize this recipe:
Remember, the best healthy recipe is the one you actually make. Don’t let a missing ingredient stop you. Use these suggestions to make this butter chicken recipe your own.
Healthy High-Protein Butter Chicken
Description: A rich, creamy, and flavorful butter chicken that’s packed with protein and perfect for a sustainable fat-loss lifestyle. This recipe swaps heavy cream for Greek yogurt to deliver all the comfort-food satisfaction without the extra calories, making it an easy and delicious meal prep staple.
Prep Time: 10 minutes | Cook Time: 35 minutes
Servings: 4
Macros per Serving | Calories: 385 | Protein: 45g | Fat: 12g | Carbohydrates: 18g
Ingredients
Instructions
Notes
To prevent the Greek yogurt from curdling, ensure the sauce is not boiling when you stir it in. Removing the pan from the heat for a minute is a crucial step.
FAQs About Butter Chicken For Weight Loss
Here are some straightforward answers to the most common questions I receive about this butter chicken recipe.
Can I make this healthy butter chicken in a slow cooker?
Yes, you can absolutely adapt this butter chicken recipe for a slow cooker, which can be a fantastic tool for ADHD-friendly cooking. It allows you to “set it and forget it.” To do it, you’ll want to make a few small adjustments. First, complete the marinade step as written. When you’re ready to cook, you can choose to either sear the chicken first for better flavor and texture (my recommendation) or you can skip that step and place the raw, marinated chicken directly into the slow cooker if you’re short on time.
Next, sauté the onions, garlic, and ginger as instructed, then stir in the tomatoes, paste, and spices to bloom their flavors. Add this mixture to the slow cooker along with the chicken and chicken broth. Cook on low for 4-6 hours or on high for 2-3 hours. The final step remains the same and is very important: whisk the Greek yogurt and cornstarch together and stir it in only at the very end, after you’ve turned off the heat. Adding dairy at the beginning of a long cook time can cause it to separate and curdle.
Why did my butter chicken sauce curdle?
This is a very common issue, and it almost always happens for one reason: the Greek yogurt was added when the sauce was too hot. Dairy proteins, especially in lower-fat products like Greek yogurt, are sensitive to heat. When they’re exposed to high temperatures too quickly, they can seize up and separate, or “curdle,” resulting in a grainy texture instead of a smooth, creamy one. It’s frustrating, but it’s preventable.
The most important step to avoid this is to take the skillet completely off the heat after the chicken has finished simmering. Let it sit for at least a full minute to allow the temperature to drop slightly. While it’s cooling, whisk your cornstarch (if using) into the Greek yogurt in a separate bowl until it’s perfectly smooth. Then, add the yogurt mixture to the sauce slowly while stirring gently. This gradual introduction to a slightly cooler environment helps the yogurt incorporate smoothly, giving you that perfect creamy finish without any graininess.
Is this healthy butter chicken recipe good for meal prep?
This recipe isn’t just good for meal prep; it’s one of my all-time favorites for it. I designed it with meal prep in mind because having healthy, delicious meals ready to go is one of the most effective strategies for staying consistent with your nutrition, especially with ADHD. The flavors in the sauce actually meld together and become even more rich and complex after a day or two in the fridge, so your leftovers might taste even better than the fresh batch.
To meal prep effectively, let the butter chicken cool and then portion it into individual airtight containers. I like to add a serving of a pre-cooked grain like quinoa and some steamed green veggies directly into each container. This creates a complete, balanced meal that you can just grab from the fridge and reheat. It eliminates decision fatigue during a busy week and provides a reliable, satisfying option that keeps you on track with your fat loss goals and away from last-minute takeout orders.
What can I use instead of Greek yogurt in this butter chicken recipe?
If you don’t have Greek yogurt or have a dietary restriction, you have a few options for substitutions, though they will change the macros and texture slightly. The best dairy-free alternative is a thick, plain, unsweetened coconut yogurt. It will impart a slight coconut flavor to the dish, but it complements the spices in butter chicken very well and provides a similar creamy consistency. Make sure it’s unsweetened to avoid adding unwanted sugar.
Another option is using full-fat canned coconut milk (just the thick cream from the top) or a cashew cream. To make cashew cream, you would soak raw cashews in hot water for 30 minutes, then blend them with a little fresh water until completely smooth. While these are great for creaminess, be aware that they are much higher in fat and calories than non-fat Greek yogurt and contain very little protein. So, if your primary goal is fat loss and high protein, sticking with the Greek yogurt is the optimal choice for this recipe’s nutritional profile.
How can I make this butter chicken spicier?
The heat level in this butter chicken recipe is intentionally mild to appeal to a wider audience, but it’s incredibly easy to dial up the spice to your personal preference. The simplest method is to increase the amount of cayenne pepper in both the marinade and the sauce. Start by doubling the amount called for, and you can always add more at the end if you want even more heat. Tasting the sauce before serving is key.
For a different kind of heat with more flavor, you can add fresh chilis. Finely dice one or two green chilis (like serrano or bird’s eye) and add them to the skillet when you sauté the onions. Cooking the chilis with the aromatics will infuse the entire sauce with their heat and flavor. You could also add a pinch of red pepper flakes along with the other spices for a sharper, more direct heat. Start small and adjust—you can always add more spice, but you can’t take it away.
Try These High-Protein Recipes Next
If you loved this simple and delicious high-protein butter chicken, here are a few other ADHD-friendly recipes you should try next.
These meals follow the same principles: high in protein, huge on flavor, and simple enough to make even on a busy day.