Homemade Chicken Tikka Masala (No Added Sugar) Served with Roasted Cauliflower (Very low-GI rice alternative)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A homemade chicken tikka masala with zero added sugar over caramelized roasted cauliflower — a rich, very low-GI answer to takeout that plates in under an hour.
Store-bought tikka masala quietly hides a shocking amount of sugar. This homemade version gets its sweetness only from ripe tomatoes, while the sauce clings to yogurt-marinated chicken that turns silky, not stringy. And instead of a rice bowl, the whole thing lands on roasted cauliflower — a base with nearly no fast carbs at all.
🥄 Ingredients
- 🫗 2 skinless chicken breasts (about 150g / 5 oz each), cubed
- 🫗 150g / 2/3 cup plain full-fat Greek yogurt, divided
- 🫗 1 tablespoon plus 1/2 teaspoon garam masala
- 🫗 1 teaspoon ground turmeric, divided
- 🫗 1 teaspoon ground cumin
- 🫗 1/2 teaspoon smoked paprika
- 🫗 1 large garlic clove, grated
- 🫗 1 teaspoon grated fresh ginger
- 🫗 1 can (400g / 14 oz) crushed tomatoes, no added sugar
- 🫗 100ml / 1/2 cup light cream
- 🫗 1 small head cauliflower (about 500g / 1 lb), broken into florets
- 🫗 2 tablespoons olive oil, divided
- 🫗 Fresh cilantro, for serving
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Combine the cubed chicken with half the yogurt, the heaped tablespoon of garam masala, half the turmeric, the cumin, garlic, ginger, and a pinch of salt. Marinate 15 minutes, or overnight in the fridge.
Meanwhile, preheat the oven to 425°F (220°C). Toss the cauliflower with 1 tablespoon olive oil, the remaining turmeric, and the paprika, then roast 25 minutes, turning once, until browned at the edges and tender inside.
Heat the remaining olive oil in a wide pan over medium-high heat. Sear the chicken in a single layer 2–3 minutes per side until golden; remove to a plate.
Lower the heat, add the tomatoes, the remaining 1/2 teaspoon garam masala, and the other half of the yogurt. Simmer gently 8 minutes.
Return the chicken with its juices, stir in the light cream, and simmer 5 minutes until the sauce thickens and the chicken is cooked through (165°F / 74°C).
Season, scatter cilantro over the top, and serve with the roasted cauliflower to soak up every spoonful.
⚠️ Common Mistakes
- ✕
Letting the sauce boil hard, which curdles the yogurt — keep everything at a gentle simmer.
- ✕
Overcrowding the pan when searing the chicken, so it steams instead of browning.
- ✕
Leaving the cauliflower unseasoned — it is playing the role of the starch here, so treat it like one.
🔄 Variations
Use thigh meat if you prefer; it only gets juicier over a longer simmer.
Swap the cream for two extra tablespoons of yogurt for a leaner sauce.
Stir a handful of spinach into the sauce in the last 2 minutes for more greens.
🧊 Storage
- 📦
The chicken and sauce keep 3 days in the fridge and reheat gently on the stove.
- 📦
Roasted cauliflower is best fresh but crisps back up in a hot oven for 5 minutes.
💡 Chef Tips
Tip 1: Marinating overnight deepens the flavor, but even the quick 15-minute soak transforms the texture of the chicken.
Tip 2: Read the tomato can — the ingredient list should say tomatoes and maybe salt, nothing with added sugar or syrup.
Tip 3: Full-fat yogurt splits far less than low-fat over heat; stir it in with the heat lowered.
Tip 4: The roasted cauliflower drinks up the sauce like rice does, minus the glucose bump.
❓ FAQ
Is this really sugar-free? Yes — the only sweetness comes from the tomatoes, so pick a can with no added sugar and you're golden.
Why roasted cauliflower instead of rice? Cauliflower is nearly negligible in fast carbs, making it a very low-GI base for a saucy, protein-rich curry.
Can I make it milder? Ease up on the garam masala and paprika — the yogurt already softens the background heat.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →