Healthy Chicken Tikka Curry | Easy Athlete Meal Prep Recipe
The ultimate athlete-friendly curry packed with protein, vegetables and flavour.
Looking for a healthy curry recipe that the whole family will love? This Healthy Chicken Tikka Curry is one of my favourite meals for feeding hungry athletes and busy families.
Made with lean chicken, plenty of vegetables and a rich, creamy tomato-based sauce, this recipe delivers approximately 50 g of protein per serve and at least one cup of vegetables in every bowl. It's perfect for recovery after training, meal prepping for the week or simply getting a nutritious dinner on the table.
Best of all, it makes 8 generous serves, so you'll have enough for two family dinners or plenty of leftovers for lunches.
Why You'll Love This Recipe
✓ 1 cup of vegetables per serve
✓ Makes 8 generous serves
✓ Meal prep friendly
✓ Freezer friendly
✓ Family approved
✓ Sports Dietitian approved
Ingredients
Chicken
• 2 kg boneless, skinless chicken thighs, diced
• 2 tbsp olive oil
Spice Mix
• 2 tbsp garam masala
• 2 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp smoked paprika
• 1 tsp turmeric
• ½ tsp chilli powder (optional)
• 1½ tsp salt
• Freshly ground black pepper
Curry Sauce
• 2 brown onions, finely diced
• 5 cloves garlic, crushed
• 2 tbsp fresh ginger, grated
• 3 tbsp tomato paste
• 2 × 400 g tins crushed tomatoes
• 400 mL light coconut milk
• 1 cup plain Greek yoghurt OR plain Kefir
• 1 tbsp honey (optional)
• Juice of 1 lemon
Vegetables
• 3 cups broccoli florets
• 3 cups green beans, trimmed and halved
• 2 cups pumpkin, peeled and diced
To Serve
• Cooked basmati rice
• Fresh coriander
• Greek yoghurt
• Lime wedges
Method
Step 1
Toss the chicken with the olive oil and spice mix until evenly coated.
Heat a large heavy-based saucepan over medium-high heat and brown the chicken in 2–3 batches. The chicken doesn't need to be cooked through. Remove and set aside.
Step 2
Reduce the heat to medium.
Cook the onion for 6–8 minutes until softened.
Add the garlic and ginger and cook for another minute.
Stir through the tomato paste and cook for 30 seconds.
Pour in the crushed tomatoes and coconut milk and stir well.
Step 3
Return the chicken and any juices to the pan.
Simmer gently for approximately 20 minutes until the chicken is cooked through and the sauce has thickened.
Step 4
While the curry simmers:
• Roast the pumpkin at 200°C for 25–30 minutes.
• Steam the broccoli and green beans until just tender.
Step 5
Fold the vegetables through the curry.
Remove from the heat.
Stir through the Greek yoghurt and lemon juice.
Taste and season as required.
Serve over rice with coriander, extra Greek yoghurt and a squeeze of lime.
Fuelling for Training
The amount of rice you serve can be adjusted depending on your training load.
Rest day or one hour of light intensity training: 1 cup cooked rice
Moderate training day: 1½–2 cups cooked rice
Heavy training/double intensive sessions or strong hungry athletes: 2+ cups cooked rice
Sports Dietitian Tip
Many traditional curries are packed with cream but contain very few vegetables. This version includes at least one cup of vegetables per serve, increasing fibre, vitamin C, potassium and antioxidants while still delivering plenty of flavour.
Using Greek yoghurt and light coconut milk creates a creamy sauce while increasing protein and reducing saturated fat compared with traditional recipes.
Storage
✔ Fridge: Up to 4 days
✔ Freezer: Up to 3 months
✔ Perfect for meal prep