Butter Chicken (High-Protein Recipe) | Eati

- Chicken - Coconut milk - Tomato paste - Curry spices - Garam masala - Garlic (optional) - Basmati rice - Cilantro - Salt and pepper

1. Brown or saute seasoned chicken until lightly cooked. 2. Add tomato paste and curry spices; toast briefly. 3. Stir in coconut milk and simmer until the sauce thickens. 4. Serve with basmati rice and fresh cilantro. 5. Portion your servings and log in Eati so macros match your plan.

Calories: 500 kcal per serving (estimated) Fat: 35.6g Protein: 41.8g Tip: reduce rice or sauce quantity to keep calories lower.

Traditional restaurant butter chicken can hit 800–1,200 calories per serving because it's heavy on butter, ghee, and cream. This home version cuts the calorie count in half while preserving the creamy flavor and signature spice profile. The macro story per serving (500 cal / 42g protein / 36g fat): • Chicken breast: ~300 cal, 45g protein, 8g fat (base protein). • Tomato-based sauce with coconut milk: ~150 cal, 2g protein, 15g fat. • Basmati rice (1/2 cup cooked): ~100 cal, 2g protein, 0g fat. • Spices and aromatics: ~10 cal. Why this works for weight loss: • Protein is still over 40g — excellent for satiety. • Fat is higher than typical fat-loss meals, but from sources (coconut milk, spices) that support flavor and absorbability of nutrients. • Carbs are moderate, mostly from rice; skip or halve the rice to cut 50–100 calories. For targets specific to your body, use a calorie calculator and protein calculator.

Restaurant-style butter chicken uses up to 4 tablespoons of butter and a cup of heavy cream per batch. Here's how to lighten this recipe without sacrificing taste: Swap coconut milk: • Light coconut milk (half the calories of full-fat) saves ~80 cal per serving. • A 50/50 mix of Greek yogurt and light coconut milk (added at the end off-heat) preserves creaminess with a lot more protein. Swap the fat: • Use 1 tsp of ghee instead of 2 tbsp butter — saves ~150 cal per 4 servings. • Sauté aromatics in chicken broth first, add fat sparingly for finishing. Cut the rice: • Use 1/4 cup cooked basmati rice instead of 1/2 cup. • Serve over cauliflower rice for ~50 calories instead of 100. • Mix cauliflower rice with regular rice 50/50 for a middle ground. Stretch the sauce: • Add 1 cup of puréed tomatoes or extra tomato paste for volume without fat. With all lightening tweaks, this recipe drops to around 380 calories per serving with 45g protein — a perfect fat-loss meal.

If you're comparing Indian and Indian-inspired options for fat loss, here's how butter chicken stacks up: • Butter chicken (this recipe): 500 cal, 42g protein, 36g fat — moderate. • Tikka masala: 550–650 cal, 40g protein, 35g fat — similar to butter chicken. • Korma: 700–900 cal, 35g protein, 50g fat — the highest-calorie creamy curry. • Chicken madras: 350–450 cal, 40g protein, 20g fat — leaner option. • Chicken vindaloo: 350–500 cal, 40g protein, 20g fat — tomato-based, lower fat. • Tandoori chicken: 250–350 cal, 40g protein, 10g fat — leanest option, no creamy sauce. • Dal (lentils alone): 200–300 cal, 12g protein, 5g fat — vegetarian protein option. For fat loss, favor tandoori, dal, vindaloo, and madras. Use butter chicken, tikka masala, and korma as occasional moderate-calorie meals. For more on restaurant strategy, see how to eat out and still lose weight.

To keep this meal balanced and fitness-friendly, pair strategically: Low-calorie side ideas (50–150 cal): • Cucumber raita with Greek yogurt and mint • Sautéed spinach with garlic and cumin (saag-style) • Kachumber salad (chopped cucumber, tomato, onion, lime) • Tandoori-roasted cauliflower or broccoli • Grilled zucchini with Indian spices Carb pairings: • 1/4 cup basmati rice (~50 cal) if cutting calories • 1/2 cup basmati rice (~100 cal) for a balanced meal • 1 small naan (~150 cal) for a treat — or better, half a naan • Cauliflower rice (~25 cal per cup) for a near-zero calorie carb swap For a complete 600-cal Indian plate: 1 serving butter chicken + 1/2 cup rice + 1 cup cucumber raita + a side of sautéed spinach = 600 calories, 55g protein, plenty of fiber. See best foods for weight loss for more nutrient-dense side options.

Butter chicken actually tastes better the next day as the spices deepen. It's one of the best curries for batch cooking. To make 6–8 servings: • Double all sauce ingredients. • Use 3 lbs of chicken breast, cut into bite-sized pieces. • Simmer sauce longer (35–40 minutes) for richer flavor. Storage: • Fridge: 4 days in airtight containers. Flavor peaks on days 2–3. • Freezer: Up to 3 months. Thaw overnight in fridge before reheating. Reheating: • Stovetop: Best method. Heat on medium-low for 5–7 minutes with a splash of water or broth. Sauce may separate slightly — stir gently. • Microwave: 2 minutes covered, stir, 60 more seconds. Add a tablespoon of coconut milk if it tightens too much. Portion trick: Freeze individual servings in 2-cup containers with empty compartments for adding fresh rice at reheat time. This prevents the rice from getting mushy. For more on meal-prep tracking, read how to track calories correctly and why counting calories actually works.