Butter chicken is usually synonymous with indulgence : cream-laden sauce, generous knobs of butter, and pillowy naan to mop it all up. But what if you could keep the depth, the warmth, the velvety texture and lighten it up without sacrificing flavour?
This high-protein, low-fat butter chicken does exactly that. We swap heavy cream for light cream (you can even do coconut cream or any plant based cream), replace de plain yogurt in the marinade for skyr yogurt, reduce the butter dramatically, and lean on spices, tomato reduction and proper technique to build richness naturally. Paired with lighter sourdough cheese naans that still deliver on stretch and satisfaction, this version is balanced, nourishing and unapologetically flavour-forward.
Comfort food, reimagined without losing its soul.
Why This Works
- Skyr yogurt replaces the plain yogurt in the marinade, adding protein and tang.
- Tomato paste + crushed tomatoes create depth without extra fat.
- Spices toasted properly unlock natural intensity.
- Lean chicken breast keeps it high-protein and low-fat.
You still get warmth, creaminess and that signature butter chicken aroma, just with smarter structure.
High-Protein, Low-Fat Butter Chicken
Equipment
- 1 Airfryer or oven
- 1 large pot
Ingredients
For the marinade
- 600 g skinless chicken breast cut into chunks
- 150 g Skyr yogurt
- 2 garlic cloves minced
- 1 tbsp ginger grated
- 1 tsp garam masala if you don't have the mix : black peppercorns, corriander, cinnamon, cloves, cardamom, nutmeg.
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- Juice of ½ lemon
- Salt to taste
For the sauce
- 1 tsp butter
- 1 tsp olive oil
- 1 onion finely diced
- 20 g tomato paste
- 400 g crushed tomatoes
- 1 tsp garam masala
- 1/2 tsp chilli powder
- 150 ml light cream
- Salt to taste
Instructions
The chicken
- Mix yogurt, garlic, ginger, spices, lemon juice and salt. Coat the chicken thoroughly and marinate for at least 1 hour (overnight if possible).This step ensures tenderness and infuses flavour deeply into the meat.
- Preheat oven to 200°C or use your airfryer on the same temperature.Spread chicken pieces on the tray and cook for 15–18 minutes until lightly charred and cooked through. The slight caramelisation adds essential depth.Set aside.
The Sauce
- In a large pan, heat butter and olive oil. Add diced onion and cook slowly until soft and lightly golden : about 8–10 minutes.Stir in tomato paste and cook until it darkens slightly (this intensifies sweetness and richness).Add crushed tomatoes and spices. Simmer gently for 10–15 minutes until slightly thickened.Reduce heat to low and stir in Greek yogurt slowly to avoid curdling. Blend the sauce for a smoother, restaurant-style finish if desired.Add cooked chicken back into the sauce and simmer for 5 more minutes.
Texture & Flavour Notes
The sauce is velvety and lightly tangy, with warming spices blooming in layers. It’s rich but not heavy — creamy without coating your palate in fat.
The chicken remains tender thanks to the yogurt marinade, with subtle char adding contrast. It’s indulgent in flavour, disciplined in structure.
Make it your own
This high-protein, low-fat butter chicken proves that comfort food doesn’t have to mean compromise. With thoughtful substitutions and attention to technique, you can preserve the essence of a beloved classic while aligning it with modern nutritional goals.
