Chicken Tikka Masala Meal Prep Bowls

Chicken Tikka Masala isn’t just a really flavorful; it’s also a meal prep favorite. The tender marinated chicken, creamy tomato sauce, and aromatic spices are packed with protein and nutrients, keeping you full and satisfied. Plus, the dish reheats beautifully, making it ideal for those busy days when you need a quick and easy lunch. And with so many ways to customize it, you can enjoy a different flavor adventure every day of the week.

Let’s kick off our Tikka Masala journey with the classic recipe but with a healthy twist.

1. Classic Chicken Tikka Masala with Cauliflower Rice

This bowl is the perfect starting point for your Tikka Masala meal prep experience. It’s got all the classic flavors you love but with the added bonus of cauliflower rice for a lighter, lower-carb base.

Ingredients

• For the Chicken Tikka:
  • 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/2 cup plain yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • 1 teaspoon garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper to taste
• For the Tikka Masala Sauce:
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 (14-ounce) can diced tomatoes
  • 1 (14-ounce) can coconut milk
  • 1 teaspoon garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper to taste
• For the Cauliflower Rice:
  • 1 head cauliflower, riced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
• To Serve:
  • Fresh cilantro leaves
  • Lime wedges

Instructions

1. In a bowl, combine the chicken with yogurt, lemon juice, ginger, garlic, garam masala, turmeric, cumin, cayenne pepper, salt, and pepper. Let marinate for at least 30 minutes or up to overnight.
2. Heat olive oil in a large skillet over medium heat. Add the riced cauliflower and cook, stirring occasionally, until tender, about 5-7 minutes. Season with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Add the marinated chicken and cook until browned on all sides and cooked through, about 5-7 minutes.
4. In the same skillet, add the onion and bell pepper and cook until softened, about 5 minutes. Add the garlic and ginger and cook for 1 minute more. Stir in the diced tomatoes, coconut milk, and spices. Bring to a simmer and cook, stirring occasionally, until the sauce thickens, about 15-20 minutes.
5. Divide the cauliflower rice among meal prep containers. Top with chicken tikka and tikka masala sauce. Garnish with cilantro and a squeeze of lime.

Meal Prep Tips

• Batch cook the chicken and sauce for multiple bowls. Double or triple the recipe as needed.
• Rice the cauliflower in a food processor or use pre-riced cauliflower to save time.
• Store the components (chicken, sauce, cauliflower rice) separately to maintain textures and prevent sogginess. Reheat the chicken and sauce before assembling the bowls.

2. Tikka Masala Stuffed Sweet Potatoes

The natural sweetness of roasted sweet potatoes pairs beautifully with the spicy tikka masala flavors. This dish is hearty, satisfying, and perfect for cooler weather.

Ingredients

• 4 medium sweet potatoes
• 1 tablespoon olive oil
• Salt and pepper to taste
• Leftover or pre-made Chicken Tikka Masala (use the recipe above or your favorite store-bought version)
• Toppings: Chopped cilantro, plain yogurt or sour cream, chopped nuts (optional)

Instructions

1. Preheat oven to 400°F (200°C).
2. Wash and scrub the sweet potatoes. Prick them with a fork a few times.
3. Rub sweet potatoes with olive oil and season with salt and pepper.
4. Place sweet potatoes on a baking sheet and bake for 45-60 minutes or until tender when pierced with a fork.
5. Once cooked, cut a slit lengthwise in each sweet potato and gently fluff the flesh with a fork.
6. Fill each sweet potato with the Chicken Tikka Masala.
7. Top with chopped cilantro, a dollop of yogurt or sour cream, and chopped nuts (optional).

Meal Prep Tips

• Bake the sweet potatoes ahead of time and store them in the refrigerator.
• Use leftover chicken tikka masala from the previous recipe or prepare it in advance.
• Reheat the sweet potatoes and chicken tikka masala before assembling the bowls.
• If you don’t have leftover chicken tikka masala, you can use store-bought rotisserie chicken or cooked chicken breast.

3. Tikka Masala Zucchini Noodle Bowls

These low-carb, gluten-free bowls are light, refreshing, and packed with flavor. They’re perfect for a quick and easy lunch or dinner.

Ingredients

• 2 medium zucchini
• 1 tablespoon olive oil
• Salt and pepper to taste
• Leftover or pre-made Chicken Tikka Masala (use the recipe above or your favorite store-bought version)
• Toppings: Chopped fresh cilantro, chopped peanuts, red pepper flakes (optional)

Instructions

1. Use a spiralizer or vegetable peeler to create zucchini noodles.
2. Heat olive oil in a large skillet over medium heat. Add the zucchini noodles and cook, stirring occasionally, until slightly softened, about 2-3 minutes. Do not overcook, as the noodles will continue to cook in the hot sauce. Season with salt and pepper.
3. Divide the zucchini noodles among meal prep containers. Top with chicken tikka masala and desired toppings.

Meal Prep Tips

• If you don’t have a spiralizer, you can use a vegetable peeler to create long, thin ribbons of zucchini ahead of time.
• Sauté the zucchini noodles just before assembling the bowls to maintain their texture.

4. Tikka Masala Quinoa Salad with Spinach and Pomegranate

This vibrant salad is a feast for the eyes and the taste buds. It’s packed with protein, fiber, and antioxidants, making it a nutritious and satisfying meal.

Ingredients

• 1 cup cooked quinoa
• 2 cups baby spinach
• 1/2 cup pomegranate arils
• 1/4 cup chopped red onion
• Leftover or pre-made Chicken Tikka Masala (use the recipe above or your favorite store-bought version)
• For the Vinaigrette:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine the quinoa, spinach, pomegranate arils, and red onion.
2. In a small bowl, whisk together the vinaigrette ingredients.
3. Pour the vinaigrette over the salad and toss to coat.
4. Divide the salad among meal prep containers and top with the chicken tikka masala.

Meal Prep Tips

• Cook the quinoa in advance and chill it thoroughly before assembling the salad.
• Add the pomegranate arils just before serving to maintain their freshness.
• You can substitute your favorite greens for the spinach, such as kale or arugula.

5. Tikka Masala Collard Green Wraps with Mango Salsa

These wraps are a fun and portable way to enjoy the flavors of Chicken Tikka Masala. They’re packed with nutrients and offer a refreshing change of pace from traditional meal prep bowls.

Ingredients

• 4 large collard green leaves, stems removed
• Leftover or pre-made Chicken Tikka Masala (use the recipe above or your favorite store-bought version)
• Mango Salsa:
  • 1 ripe mango, diced
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • Salt and pepper to taste

Instructions

1. Briefly blanch or microwave the collard green leaves to soften them.
2. Prepare the mango salsa by combining all the ingredients in a bowl.
3. Lay out the collard green leaves and place a spoonful of chicken tikka masala in the center of each leaf.
4. Top with mango salsa.
5. Roll up the wraps tightly, tucking in the sides as you go.

Meal Prep Tips

• You can use other leafy greens for the wraps, such as romaine lettuce or butter lettuce.
• Make the mango salsa ahead of time and store it separately.
• Wrap the wraps tightly in parchment paper or reusable beeswax wraps for grab-and-go convenience.

Final Thoughts

Transform your meal prep routine with these five creative Chicken Tikka Masala bowl variations! From classic with cauliflower rice to zucchini noodles, stuffed sweet potatoes, quinoa salad, and even collard green wraps, these recipes offer a flavor adventure for every day of the week. Each bowl packs protein, nutrients, and the signature Tikka Masala warmth, ensuring a delicious and satisfying lunch you can easily prep ahead.