Chicken Tikka

A tasty meal or snack adapted for Dairy Free, Low Fat and Gluten Free diets.

Traditionally a spicy Indian roadside snack, Chicken Tikka has become one of Britain’s favourite meals. It is a rich dish and the cream sauce makes it high fat and calories, not a healthy choice. My tasty alteration is chicken marinated in yoghurt, lemon juice and spices. The result is very moist and suitable for most palates as it is light on chilli. This reduction in the quantity of chilli enables the flavours of ginger and garam masala to dominate and eliminates the need for a sauce to counteract the ‘heat’. (Make further modifications to the balance of spices as you wish.)

Diets for which Chicken Tikka is suitable:

Dairy Free, Diabetic, Gluten Free, Low Calorie, Low Fat and Nut Free.


Preparation: 10 mins + marinade | Cooking: 10-15 mins | Serves: 4+ as a starter

1 tsp chilli powder
1 tsp ginger, chopped
1 tsp garlic, chopped
100 gm soya yoghurt*
1/2 tsp salt
1 tsp garam masala
2 tbsp lemon juice
1 tbsp olive oil
2 (300 gm/12 oz) chicken breasts (boneless)
1 red pepper
1 shallot
1/2 tsp coriander seeds**
1/2 tsp cumin seeds**
2 tbsp coriander leaves


REMOVE the chicken skin and cut the chicken into cubes approximately 2.5 cm (1inch).***
MIX the yoghurt, chilli powder, ginger, garlic, salt, garam masala, lemon juice, and oil.
ADD the chicken to the yoghurt mix.
MARINATE the chicken for 3-4 hours in the refrigerator.
PREHEAT the oven to 200 C/400 F/Gas 6.
THREAD the chicken onto a skewer and bake for 10-12 minutes. (Turn the skewers to ensure the chicken is lightly brown on all side.)****
DICE the pepper and finely slice the shallot.
GRIND the coriander and cumin seeds.
REMOVE chicken from the skewer and place in serving dish.
STIR through the cumin and coriander, pepper and shallot.
SERVE warm or cold, topped with coriander leaves.


– Serve with lemon wedges.
– Good with mango (green or ripe) mixed with the chicken.
– For a meal, serve with roti or rice and salad.


* Dairy yoghurt for those not Dairy Free.
** Coriander and cumin can be replaced with 1 tsp chaat masala, a traditional mix of spices. Add green chilli if you want more heat.
*** For larger pieces of chicken marinate for longer and increase the baking time accordingly.
**** The chicken can be cooked under a grill or on a barbecue. Ensure the heat is medium to avoid burning the marinade.

2 thoughts on “Chicken Tikka

  1. Carter’s words “That was a good experiment…we should definitely do that again. All the great tang of the tikka without all the sauce”. Our 3 year old lapped it up too.

Leave a Reply