Chicken Masala Weight Loss Recipe — Gut-Friendly, High Protein, No Cream

Why I Make This Chicken Masala for Weight Loss Weeks ?

This chicken masala weight loss recipe is high protein, no cream, no added water. Green masala paste with onion, garlic, ginger and coriander. ~300 kcal . When I am focused on weight loss, the thing I miss most is not sweets — it is a proper, spicy, restaurant-style curry. This chicken masala is my answer to that. It is built from a green masala paste of onion, garlic, ginger, green chillies, and dhania (coriander), with the chicken first lightly fried and then finished in the paste until the oil separates — no cream, no butter, no added water.

I cook this in batches — 1kg of chicken divided into 3 portions of around 300 to 350g. It keeps well in the fridge and the flavour actually deepens by the next day. Across the week I pair it with cucumber salad one day, sautéed vegetables another, and jeera rice when I want something more filling. Same base, different sides, never boring.

One honest note: this recipe uses a substantial amount of onion (400g) and garlic, both high FODMAP and common IBS triggers. On a sensitive day I cut the onion down significantly and replace the garlic with garlic-infused oil, using fresh ginger for the ginger element. The green chillies, dhania, and spices still carry most of the character of the dish, so it remains satisfying even with less onion and garlic. On stable days I use the full recipe as written.

What Makes This Chicken Masala Good for Weight Loss and Gut Health?

Is This Recipe Good for PCOS and Hormone-Related Weight Gain?

This masala is built without cream, butter, or dairy, which keeps it lower in saturated fat than a typical restaurant-style curry. The anti-inflammatory spices — haldi (turmeric), lal mirch (red chilli), ginger, and garlic — support the kind of low-grade inflammation reduction that is often discussed in relation to PCOS and stubborn weight. It is not a treatment for PCOS, but as part of a high-protein, lower-carb meal rotation it fits well within that kind of approach

Why Is There No Added Water in This Recipe?

The chicken and the green masala paste release enough of their own moisture during cooking. Adding water dilutes the masala and means longer cooking to thicken it back up. Cooking covered on low flame without added water concentrates the flavour into the chicken itself, which is part of why this dish tastes even better the next day.

Can You Make This Recipe With Less Onion and Garlic for IBS?

Yes. The recipe as written uses 400g onion and 10g garlic, both high FODMAP. For a gentler version, reduce the onion to around 100g and replace the garlic with 1 to 2 teaspoons of garlic-infused oil, using the ginger as written. The green chillies, dhania, haldi, and lal mirch still give the masala its character, so the dish does not feel bland even with significantly less onion and no fresh garlic.

Is This a Good Recipe for Meal Prep?

Yes — this is one of the best meal prep recipes on the blog. Made in a 1kg batch and divided into 3 portions, it keeps in the fridge for several days and the flavour improves as it sits. Pairing the same base with different sides through the week — salad, sautéed vegetables, or rice — keeps meals varied without extra cooking.

What Are the Ingredients for Chicken Masala Weight Loss Recipe ?

Serves 3 (1kg batch) | Prep: 20 minutes | Cook: 40 minutes | Total: 1 hour

• 1kg chicken (preferably bone-in)
• 400g onion (or reduce to ~100g for IBS — see note above)
• 10g garlic (or garlic-infused oil for IBS)
• 10g ginger
• 8 to 10 hari mirch (green chillies) — reduce for less heat
• 1 bunch dhania (coriander leaves)
• 2 tsp haldi (turmeric powder)
• 1 tsp lal mirch powder (red chilli powder)
• 2 tbsp olive oil
• 1 tbsp ghee (clarified butter) — can be skipped for a fully oil-based version
• Salt to taste

Equipment: Stainless steel wok with lid, spatula, large bowl, mixer grinder.

Chicken Masala Weight Loss Recipe

Urmi Banerjee

This spicy and healthy chicken masala is perfect for anyone on a weight loss journey. Made with fresh herbs, spices, and without added water, it’s full of flavor and great for batch cooking.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Course High Protein, Main Course, weight loss meal, Weight Loss Recipes

Cuisine Homestyle, IBS-Friendly, Indian

Servings 2 people

Calories 300 kcal

Equipment

• 1 Stainless Steel Wok with Lid
• 1 Spatula
• 1 Big Bowl
• 1 Mixer Grinder

Ingredients

  

• 1 KG Chicken
• 400 GM Onion
• 10 GM garlic
• 10 GM Ginger
• 8-10 Green Chilis
• 2 tsp Turmeric
• 1 tsp Red Chili Powder
• 2 tbsp Olive Oil
• 1 tbsp Ghee
• Salt To teste

Instructions

 

• Heat 1 tbsp olive oil in a pan. Add chopped green chilies, onion, garlic, and ginger. Sauté until translucent.
• Let the mixture cool slightly, then blend with fresh coriander leaves into a smooth green paste.
• Use half of the green paste to marinate the chicken. Add turmeric, red chili powder, and salt. Let it rest for 1 hour.
• Heat 1 tbsp olive oil in a pan and lightly fry the marinated chicken. Set aside.
• In the same pan, add 1 tbsp ghee and the remaining green paste. Cook until the oil separates.
• Add the fried chicken back to the pan. Stir well and cook on low flame until fully done. No need to add water.

Notes

Best for weight loss meal prep: divide into 3 portions of ~300 gm.
– Tastes even better the next day as flavors deepen.
– You can skip ghee to make it fully oil-based if preferred.

Keyword chicken masala weight loss recipe, healthy spicy chicken, High Protein, ibs friendly chicken, IBS friendly food, IBS Indian meal,, IBS-Friendly Curry, IBS-friendly Lunch, low carb chicken masala, meal prep chicken

How Do You Make Chicken Masala Weight Loss Recipe ?

Step 1 — How Do You Make the Green Masala Paste?

Heat 1 tbsp olive oil in a large pan or wok. Add the chopped onion, garlic, ginger, and green chillies. Sauté until translucent and slightly browned, about 8 to 10 minutes. Let the mixture cool slightly, then blend with the dhania (coriander leaves) into a smooth green paste.

Step 2 — How Long Should You Marinate the Chicken?

In a large bowl, coat the chicken with half of the green paste, the haldi, lal mirch powder, and salt. Mix well and let it rest for 1 hour. This marination is what allows the spices to penetrate the chicken before cooking.

Step 3 — How Do You Fry the Chicken First?

Heat 1 tbsp olive oil in the pan and lightly fry the marinated chicken until it picks up some colour on the outside. Set the chicken aside — it will finish cooking in the next step.

Step 4 — How Do You Finish the Masala?

In the same pan, add 1 tbsp ghee and the remaining green paste. Cook on medium heat, stirring, until the oil visibly separates from the masala — this is the sign that the paste is properly cooked through and the raw onion-garlic taste is gone.

Step 5 — How Do You Combine and Finish Cooking?

Add the fried chicken back into the pan with the cooked masala. Stir well to coat every piece. Cover and cook on low flame until the chicken is fully cooked through, stirring occasionally. No water is needed — the chicken and masala will release enough moisture on their own.

How Do You Store and Meal Prep This Chicken Masala?

Divide into 3 portions of around 300 to 350g once cooled. This keeps for 4 days in the fridge in an airtight container, and the flavour deepens by day 2 as the spices continue to develop.

Reheat in a pan over low heat with a small splash of water if it has thickened too much — avoid the microwave for the best texture. Pair with cucumber salad, sautéed seasonal vegetables, or jeera rice depending on the day. It also freezes well for up to 2 months in individual portions.

You can also these Mint Chicken Recipe , 3 Ingredient Chicken Recipe Spinach Chicken Curry

Peanut chicken