• Amy Lucas

Chicken Avocado Tikka Masala

Do you want a lightened up version of tikka masala with lots of flavor and no butter or dairy? This gluten free, dairy free sauce is guaranteed to taste amazing.

We had some leftover in our fridge several days, and it was still just as delicious reheated on day 5 as it was fresh on day 1!

Make this one if you have some overly soft avocados that need to get used up! Don't forget to make it ahead and freeze it for a delicious mid-week quick dinner!


This recipe makes about 4 servings, and you simply need to cook fresh rice if you make this ahead. You can also pre-cook your rice and freeze it separately!


Lower your saturated fat intake by using avocados in this creative dish! If you want your dish a bit spicier add a pinch of cayenne pepper!


  • 1⁄4 cup Avocado Oil

  • 1 Yellow Onion

  • 4 cloves Garlic

  • 1 teaspoon Ground Ginger

  • 2 teaspoons Garam Masala

  • 1-1⁄2 teaspoons Cumin

  • 1-1⁄2 teaspoons Turmeric

  • 1 teaspoon Ground Coriander

  • 1⁄2 can (28-oz) Crushed Tomatoes

  • 1 teaspoon Chili Powder

  • 1 teaspoon Salt

  • 2 Avocados

  • 1 cup Water

  • 1-1⁄2 pounds Boneless Skinless Chicken Thighs

  • 1 cup Basmati Rice

  • 2 cups Water

  • 1 tablespoon Fresh Cilantro

  1. Dice chicken into 1" pieces and mince onion.

  2. Heat oil in a large medium size pot on medium-high heat. Add diced chicken and stir until cooked.

  3. Transfer chicken and juice to bowl and hold warm.

  4. In the same pot, add back in about 2-3 tbsp liquid from chicken, and add the onions stirring on medium heat until soft (about 3 minutes).

  5. Add in ginger, garam masala, cumin, turmeric and coriander, stir and cook for about 20 seconds until fragrant.

  6. In a blender, place garlic cloves, crushed tomatoes, chili powder and salt and blend until smooth. Add blended mixture into the onions. Allow to simmer 5 minutes.

  7. Add in chicken and chicken juices to this tomato mixture and allow to simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red color.

  8. While chicken simmers, peel, remove pit and add avocado flesh and water to dirty blender and puree until smooth.

  9. Add avocado puree into chicken mixture and heat for additional 5 minutes.

  10. Steam rice with double quantity of water and hold hot.

  11. Serve with rice and garnish with cilantro.

Calories 662kcal, Protein 41g, Total Fat 33g, Saturated Fat 5.1g, Carbs 54g, Fiber 8.6g, Sodium 962mg, Vegetables 1.89 servings

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