Homemade Low Calorie Butter Chicken with Greek Yogurt

I didn’t try butter chicken until I was in my thirties, and when I finally did, I couldn’t believe what I’d been missing. That rich, creamy tomato sauce with perfectly spiced chicken? It became an instant favorite. The only problem was the guilt that came with it—all that heavy cream and butter meant it wasn’t exactly something I could enjoy every week.

That’s when I started experimenting with Greek yogurt instead. Turns out, you can get that same creamy texture and tangy flavor without all the extra calories. The yogurt gives the sauce body and adds a nice bite that actually works better than cream in my opinion. Now I make this version all the time, and honestly, I like it just as much as the traditional restaurant kind.

What Kind of Chicken Should I Use?

Chicken breasts are called for in this recipe, and you can use fresh or frozen – just make sure frozen breasts are fully thawed before marinating. If you want to save some prep time, you can buy pre-cut chicken breast chunks or tenders instead of whole breasts that you’ll need to cut yourself. Boneless, skinless chicken thighs are also a great substitute if you prefer darker meat, and they tend to stay a bit more moist during cooking. Just keep in mind that thighs will add a few extra calories compared to the lean chicken breast, but the flavor payoff is worth it for many people.

Options for Substitutions

This lighter version of butter chicken is pretty adaptable, so here are some swaps you can make:

• Chicken breasts: If you prefer dark meat, chicken thighs work great here and actually stay more tender during cooking. Just keep the cooking time about the same.
• Greek yogurt: Regular plain yogurt works fine, though it’s a bit thinner. You can also use sour cream, but add it at the end off the heat to prevent curdling.
• Cashews: Almonds or even sunflower seeds can replace cashews for the creamy texture. Soak them in hot water for 15 minutes before blending to get that smooth consistency.
• Fresh ginger and garlic: In a pinch, use 1 teaspoon of ginger powder for every tablespoon of fresh ginger, and 1/4 teaspoon garlic powder for each clove. The flavor won’t be quite as bright, but it’ll still taste good.
• Garam masala: Don’t skip this one – it’s really what makes butter chicken taste authentic. If you’re out, you can make a quick substitute by mixing equal parts cumin, coriander, and cinnamon with a pinch of cardamom.
• Tomato sauce: Crushed tomatoes or even diced tomatoes blended smooth work just as well. You might need to simmer the sauce a bit longer to thicken it up.

Watch Out for These Mistakes While Cooking

The biggest mistake when making butter chicken is adding the yogurt while the sauce is still boiling, which causes it to curdle and separate – always remove the pot from heat and let it cool for a minute before stirring in the yogurt for a smooth, creamy finish.

Another common error is not marinating the chicken long enough, so try to give it at least an hour (or up to overnight in the fridge) to let those spices really work their magic and tenderize the meat.

Overcooking the chicken breasts is easy to do since they’re lean, so use an instant-read thermometer and pull them from the pan when they hit 155°F – they’ll finish cooking in the sauce and stay juicy.

Finally, don’t skip blending the sauce until it’s completely smooth, as any chunks of onion or cashew will affect the silky texture that makes butter chicken so good.

What to Serve With Butter Chicken?

Butter chicken is made for scooping up with warm naan bread or spooning over a big bowl of fluffy basmati rice. I love serving it with both so everyone can choose their favorite way to enjoy it, plus the rice soaks up all that creamy tomato sauce really well. A simple cucumber raita (just diced cucumber mixed with yogurt and a pinch of salt) on the side helps cool things down if you went heavy on the chili powder. You can also add some roasted vegetables like cauliflower or bell peppers, or a quick side salad with lemon dressing to round out the meal.

Storage Instructions

Store: This butter chicken tastes even better the next day after all those spices have had time to meld together. Keep it in an airtight container in the fridge for up to 4 days. I like to store the chicken and sauce separately from the rice and naan so everything stays at its best texture.

Freeze: The chicken and sauce freeze really well for up to 3 months. Let it cool completely, then portion it out into freezer-safe containers or bags. I wouldn’t recommend freezing the rice or naan though, as they don’t hold up as nicely.

Reheat: Warm the butter chicken gently on the stovetop over medium-low heat, stirring occasionally and adding a splash of chicken stock or water if it seems too thick. You can also microwave it in 1-minute intervals, stirring in between. The yogurt might separate slightly when reheating, but just give it a good stir and it’ll come back together.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1750-2000
• Protein: 180-210 g
• Fat: 60-75 g
• Carbohydrates: 100-120 g

Ingredients

For the chicken marinade:

• 5 chicken breasts (cut into 1-inch bite-sized chunks)
• 6 garlic cloves (freshly minced for best flavor)
• 1 lemon juice
• 4 tbsp yogurt (I prefer Fage 0% Greek yogurt for thickness)
• 2.5 tbsp ginger
• 2.5 tsp garam masala
• 1.5 tsp cumin
• 1 tsp chili powder
• 1 tsp turmeric
• 1/4 tsp black pepper

For the sauce:

• 2.5 tsp oil
• 1 onion (diced into 1/4-inch pieces)
• 5 garlic cloves
• 2.5 tbsp ginger
• 2.5 tsp garam masala (I use McCormick Gourmet for a richer aroma)
• 1.5 tsp coriander
• 1.5 tsp chili powder
• 1.5 tsp turmeric
• 1 handful cashews
• 1/2 cup chicken stock (I always use Swanson Unsalted)
• 1 3/4 cups tomato sauce
• 1.5 tsp salt
• 1 tbsp honey
• 3 tbsp yogurt

For serving:

• rice
• naan (toasted until golden with char marks)
• yogurt
• parsley
• fresh cilantro

Step 1: Marinate the Chicken

• 5 chicken breasts, cut into 1-inch chunks
• 4 tbsp Greek yogurt
• 2.5 tbsp ginger, minced
• 6 garlic cloves, minced
• 1 lemon juice
• 2.5 tsp garam masala
• 1.5 tsp cumin
• 1 tsp chili powder
• 1 tsp turmeric
• 1/4 tsp black pepper

Cut the chicken breasts into 1-inch bite-sized chunks and place them in a bowl.

In a small bowl, combine 4 tablespoons Greek yogurt, 2.5 tablespoons minced ginger, 6 minced garlic cloves, lemon juice, 2.5 teaspoons garam masala, 1.5 teaspoons cumin, 1 teaspoon chili powder, 1 teaspoon turmeric, and 1/4 teaspoon black pepper.

Stir until well combined, then add the chicken pieces and toss to coat evenly.

Cover and let marinate for at least 30 minutes (up to 2 hours if time allows) while you prepare the remaining ingredients.

The yogurt not only tenderizes the meat but adds protein to keep this dish light.

Step 2: Build the Sauce Base with Aromatics and Spices

• 2.5 tsp oil
• 1 onion, diced into 1/4-inch pieces
• 5 garlic cloves, minced
• 2.5 tbsp ginger, minced
• 2.5 tsp garam masala
• 1.5 tsp coriander
• 1.5 tsp chili powder
• 1.5 tsp turmeric

Heat 2.5 teaspoons of oil in a large pot or deep skillet over medium heat.

Add the diced onion and cook for about 2 minutes until it begins to soften.

Add the remaining 5 minced garlic cloves and 2.5 tablespoons minced ginger, stirring constantly for 1-2 minutes until fragrant.

The goal is to bloom these aromatics without browning them too much, which keeps the sauce delicate.

Now stir in 2.5 teaspoons garam masala, 1.5 teaspoons coriander, 1.5 teaspoons chili powder, and 1.5 teaspoons turmeric, cooking for another minute until the spices become very fragrant and slightly darken in color.

Step 3: Create the Creamy Tomato Sauce

• 1/2 cup chicken stock
• 1 3/4 cups tomato sauce
• 1 handful cashews
• 1.5 tsp salt

Pour 1/2 cup chicken stock and 1 3/4 cups tomato sauce into the pot with the spice mixture, stirring well to combine.

Add 1 handful of cashews and 1.5 teaspoons salt, then bring the mixture to a simmer.

Using an immersion blender, carefully blend the sauce until completely smooth—this creates a silky, restaurant-quality texture while the cashews naturally emulsify and thicken the sauce without cream.

If you don’t have an immersion blender, carefully transfer the mixture to a regular blender in batches, blend until smooth, and return it to the pot.

I find the blended cashews add richness and body that Greek yogurt alone can’t achieve.

Step 4: Sear the Marinated Chicken

• marinated chicken from Step 1

While the sauce simmers, heat a separate skillet over medium-high heat.

Working in batches if needed to avoid overcrowding, remove the marinated chicken from the bowl and sear it in the dry pan (no added oil needed—the yogurt marinade provides enough moisture) for 4-5 minutes, stirring occasionally, until the chicken is mostly cooked through and develops light golden color on the edges.

The chicken doesn’t need to be fully cooked at this point since it will finish cooking in the sauce.

This step adds texture and flavor development to the final dish.

Step 5: Finish the Sauce and Combine

• seared chicken from Step 4
• 1 tbsp honey
• sauce from Step 3

Add the seared chicken from Step 4 and 1 tablespoon honey to the simmering sauce from Step 3, stirring gently to combine.

The honey adds subtle sweetness that balances the spices and acidity of the tomatoes.

Simmer for 10-15 minutes, stirring occasionally, until the chicken is completely cooked through and the flavors have melded together.

The sauce should be creamy and coat the back of a spoon.

Step 6: Finish with Yogurt and Season

• 3 tbsp Greek yogurt

Remove the pot from heat and let it cool for about 1 minute, then stir in 3 tablespoons of Greek yogurt until fully incorporated.

Avoid boiling the yogurt after adding it, as high heat can cause it to separate and become grainy.

Taste the dish and adjust salt or spices if needed.

This final yogurt addition creates a luxurious, creamy finish while keeping the calorie count low compared to traditional butter chicken made with cream and butter.

Step 7: Serve with Accompaniments

• rice
• naan, toasted until golden
• yogurt
• fresh cilantro
• parsley

Divide the butter chicken among serving bowls and serve alongside fluffy rice, warm naan bread that’s been toasted until golden with char marks, and additional yogurt on the side for guests to customize their portion.

Garnish with fresh cilantro and parsley for brightness and color.

The cool yogurt and fresh herbs provide a refreshing contrast to the warm, spiced sauce.

Homemade Low Calorie Butter Chicken with Greek Yogurt

Delicious Homemade Low Calorie Butter Chicken with Greek Yogurt recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 10 minutes mins

Servings 5 servings

Calories 1875 kcal

Ingredients

  

For the chicken marinade::

• 5 chicken breasts (cut into 1-inch bite-sized chunks)
• 6 garlic cloves (freshly minced for best flavor)
• 1 lemon juice
• 4 tbsp yogurt (I prefer Fage 0% Greek yogurt for thickness)
• 2.5 tbsp ginger
• 2.5 tsp garam masala
• 1.5 tsp cumin
• 1 tsp chili powder
• 1 tsp turmeric
• 1/4 tsp black pepper

For the sauce::

• 2.5 tsp oil
• 1 onion (diced into 1/4-inch pieces)
• 5 garlic cloves
• 2.5 tbsp ginger
• 2.5 tsp garam masala (I use McCormick Gourmet for a richer aroma)
• 1.5 tsp coriander
• 1.5 tsp chili powder
• 1.5 tsp turmeric
• 1 handful cashews
• 1/2 cup chicken stock (I always use Swanson Unsalted)
• 1 3/4 cups tomato sauce
• 1.5 tsp salt
• 1 tbsp honey
• 3 tbsp yogurt

For serving::

• rice
• naan (toasted until golden with char marks)
• yogurt
• parsley
• fresh cilantro

Instructions

 

• Cut the chicken breasts into 1-inch bite-sized chunks and place them in a bowl. In a small bowl, combine 4 tablespoons Greek yogurt, 2.5 tablespoons minced ginger, 6 minced garlic cloves, lemon juice, 2.5 teaspoons garam masala, 1.5 teaspoons cumin, 1 teaspoon chili powder, 1 teaspoon turmeric, and 1/4 teaspoon black pepper. Stir until well combined, then add the chicken pieces and toss to coat evenly. Cover and let marinate for at least 30 minutes (up to 2 hours if time allows) while you prepare the remaining ingredients. The yogurt not only tenderizes the meat but adds protein to keep this dish light.
• Heat 2.5 teaspoons of oil in a large pot or deep skillet over medium heat. Add the diced onion and cook for about 2 minutes until it begins to soften. Add the remaining 5 minced garlic cloves and 2.5 tablespoons minced ginger, stirring constantly for 1-2 minutes until fragrant. The goal is to bloom these aromatics without browning them too much, which keeps the sauce delicate. Now stir in 2.5 teaspoons garam masala, 1.5 teaspoons coriander, 1.5 teaspoons chili powder, and 1.5 teaspoons turmeric, cooking for another minute until the spices become very fragrant and slightly darken in color.
• Pour 1/2 cup chicken stock and 1 3/4 cups tomato sauce into the pot with the spice mixture, stirring well to combine. Add 1 handful of cashews and 1.5 teaspoons salt, then bring the mixture to a simmer. Using an immersion blender, carefully blend the sauce until completely smooth—this creates a silky, restaurant-quality texture while the cashews naturally emulsify and thicken the sauce without cream. If you don't have an immersion blender, carefully transfer the mixture to a regular blender in batches, blend until smooth, and return it to the pot. I find the blended cashews add richness and body that Greek yogurt alone can't achieve.
• While the sauce simmers, heat a separate skillet over medium-high heat. Working in batches if needed to avoid overcrowding, remove the marinated chicken from the bowl and sear it in the dry pan (no added oil needed—the yogurt marinade provides enough moisture) for 4-5 minutes, stirring occasionally, until the chicken is mostly cooked through and develops light golden color on the edges. The chicken doesn't need to be fully cooked at this point since it will finish cooking in the sauce. This step adds texture and flavor development to the final dish.
• Add the seared chicken from Step 4 and 1 tablespoon honey to the simmering sauce from Step 3, stirring gently to combine. The honey adds subtle sweetness that balances the spices and acidity of the tomatoes. Simmer for 10-15 minutes, stirring occasionally, until the chicken is completely cooked through and the flavors have melded together. The sauce should be creamy and coat the back of a spoon.
• Remove the pot from heat and let it cool for about 1 minute, then stir in 3 tablespoons of Greek yogurt until fully incorporated. Avoid boiling the yogurt after adding it, as high heat can cause it to separate and become grainy. Taste the dish and adjust salt or spices if needed. This final yogurt addition creates a luxurious, creamy finish while keeping the calorie count low compared to traditional butter chicken made with cream and butter.
• Divide the butter chicken among serving bowls and serve alongside fluffy rice, warm naan bread that's been toasted until golden with char marks, and additional yogurt on the side for guests to customize their portion. Garnish with fresh cilantro and parsley for brightness and color. The cool yogurt and fresh herbs provide a refreshing contrast to the warm, spiced sauce.