The Best Healthy Butter Chicken

Download the Butter Chicken Recipe Here

If you’ve ever had butter chicken (Murgh Makhani), you know it’s one of those dishes—rich, deeply flavorful, and undeniably comforting. Traditionally, it’s also heavy on the butter and cream.

This version keeps everything you love about the dish while making a few brain-friendly swaps. We replace the butter with extra-virgin olive oil and use light coconut milk in place of cream, while keeping the spices bold, warming, and absolutely decadent. The result is a dish that feels indulgent, satisfying, and nourishing all at once.

It’s also a perfect make-ahead meal. I love cooking a big batch to enjoy throughout the week—this is one of those recipes that only gets better as it sits, soaking up all that beautiful, spice-rich sauce.

If you are vegetarian, I suggest subbing in cauliflower for the chicken, I do this often and it is so delicious!

Serves 7

MIND Points:

1 EVOO, 1 POUL

PREP TIME: 15 minutes plus 1hr to marinate

COOK TIME: 30 minutes

INGREDIENTS:

• Marinade for Chicken:

  • 1 tablespoon chopped fresh ginger

  • 1 tablespoon chopped garlic

  • 1 tablespoon garam masala spice

  • 1 teaspoon ground chilli powder

  • ½ teaspoon ground turmeric

  • 1 teaspoon ground coriander

  • ½ teaspoon salt

  • ½ cup plain Greek yogurt

  • 2 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil (EVOO)

  • 2 lbs boneless skinless chicken breast, cut in 1" pieces

  For the sauce:

  • ⅓ cup EVOO

  • 1 medium yellow onion, diced

  • 1 tablespoon chopped fresh garlic

  • 1 tablespoon chopped fresh ginger

  • 1 teaspoon ground coriander

  • 2 teaspoons ground chilli powder

  • 2 teaspoons ground cumin

  • 2 teaspoons garam masala spice

  • ¼ teaspoon salt

  • ⅓ cup tomato paste

  • 1 cup low-sodium chicken or veggie stock

  • 1 cup light coconut milk

  • 1 tablespoon lemon juice

  Optional garnish: chopped cilantro

  Serve with: Favorite whole grain such as brown rice, warm garlic naan, and a lightly green salad.

DIRECTIONS:

1. Marinate the chicken: In a large bowl or zip-top bag, combine ginger, garlic, garam masala, chili powder, turmeric, coriander, salt, yogurt, lemon juice, EVOO and chicken. Mix until well coated. Refrigerate for at least 1 hour or up to overnight.

2. Roast the chicken: Preheat oven to 400°F. Arrange chicken on a parchment-lined baking dish and roast for 15–20 minutes, until cooked through and juicy.

3. Make the sauce: Heat oil in a medium pot over medium heat. Sauté onions, garlic, and ginger until fragrant and translucent, about 5 minutes. Stir in the spices: coriander, chilli powder, cumin, garam masala and salt; cook 2 minutes. Add tomato paste and cook 2 more minutes.

4. Add the stock; bring to a gentle simmer. Lower heat and stir in the coconut milk. (If chicken isn’t ready yet, turn off heat.)

5. Finish: Add roasted chicken and juices along with the lemon juice to the sauce and simmer on low for 3-5 minutes.

6. Serve over whole grains, with warm naan, and a green salad. Garnish with cilantro.

   Nutrition Facts: 7 servings per recipe, Calories: 392, Total Fat: 21g, Total Saturated Fat: 5g, Trans Fat: 0g, Cholesterol: 110mg, Sodium: 450mg, Total Carbohydrate: 13 grams, Dietary Fiber: 1.6g, Total Sugars: 4g, Includes 0 grams Added Sugars, Protein 45g