Spicy Chicken Masala Weight Loss Recipe – Healthy, High Protein & Easy to Meal Prep

Weight loss doesn’t mean boring food — and this Spicy Chicken Masala Weight Loss Recipe is proof. When I first started eating for fat loss and IBS management, I knew I needed flavor. And this recipe delivers every time: juicy chicken, spicy green masala, no extra water, no heavy oils — just real, clean ingredients that heal and satisfy.

I cook this recipe in batches — 1 kg of chicken, divided into 3 portions (300–350g each). It keeps beautifully in the fridge, and the flavor actually deepens with time. I eat this masala chicken for 3 straight days and never get bored. One day with cucumber salad, another day with sautéed veggies, sometimes with a little jeera rice when I’m craving carbs. It’s flexible, spicy, and feels like a warm, nourishing meal.

If you’re looking for a gut-friendly, low-carb Indian chicken recipe, this one’s a keeper.

Why You’ll Love This Chicken Masala Weight Loss Recipe

✔ IBS-Friendly and Clean – No heavy cream, no yogurt, no excess spice
✔ Great for Meal Prep – Batch cook once, enjoy for 3 days
✔ No Water Cooking – Concentrated flavor, thicker masala, less bloat
✔ High in Protein – Keeps you full longer, supports fat loss
✔ Versatile Serving Options – Pair with salads, rice, or eat solo

Ingredients (For 3-Day Batch – 1 kg Chicken)

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.

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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, low carb chicken masala, meal prep chicken

Step-by-Step – How to Make Chicken Masala for Weight Loss

🔸 Step 1: Prepare the Green Masala Paste

1. Heat 1 tbsp olive oil in a large pan or wok.

2. Add chopped onions, garlic, ginger, and green chilies.

3. Sauté until translucent and slightly browned (8–10 mins).

4. Let it cool slightly, then blend it with a handful of fresh coriander leaves into a smooth green paste.

🔸 Step 2: Marinate the Chicken

1. In a large bowl, coat the 1 kg chicken with:

   • Half of the green paste

   • 2 tsp turmeric

   • 1 tsp red chili powder

   • Salt to taste

2. Mix well and let it rest for at least 1 hour. Overnight gives better flavor.

🔸 Step 3: Fry & Cook the Chicken

1. In the same pan, add 1 tbsp olive oil.

2. Lightly fry the marinated chicken until sealed and browned. Set aside.

🔸 Step 4: Finish the Masala

1. In the same pan, heat 1 tbsp ghee.

2. Add the remaining green paste and cook on medium heat until the oil separates (about 8–10 mins).

3. Add the fried chicken back into the pan and stir well.

🔸 Step 5: Slow Cook

• Cover with a lid and cook on low flame for 20–25 minutes.

• Stir occasionally. Do not add water — the chicken will cook in its own juices.

• Once fully cooked and tender, let it rest for 5 minutes before serving.

Serving Suggestions

This spicy chicken masala goes well with:

• ✅ Cucumber-onion salad

• ✅ Brown rice or lemon rice (optional for cheat meals)

• ✅ Jeera quinoa for a fiber-rich, gluten-free carb

• ✅ Mint coriander chutney or lime water for digestion support

Benefits of This Chicken Masala Weight Loss Recipe

✅ High Protein (35–40g per serving)

Keeps you full, supports fat burning, and helps retain muscle mass.

✅ No Cream, No Sugar, No Water

You get pure flavor from herbs, spices, and caramelized onions. No bloat, no hidden calories.

✅ IBS-Friendly Adaptation

Use fewer chilies if needed. No tomatoes, dairy, or other common IBS triggers.

✅ Batch Cooking Saves Time

Cook once and eat clean for 3 days. Keeps well in the fridge and gets even tastier with time.

Nutritional Info (Per 300–350g Serving)

FAQs – Spicy Chicken Masala Weight Loss Recipe

Q1: Does spicy food help with weight loss?
Spices like chili and turmeric can boost metabolism slightly and improve fat oxidation—but should be consumed in moderation to avoid gut irritation.

Q2: Can I eat chicken masala during a diet?
Yes. When cooked without heavy oil or cream, chicken masala is high in protein and low in carbs—perfect for fat loss and blood sugar control.

Q3: Are onion and garlic okay for IBS-friendly meals?
They can trigger symptoms in some people. You can reduce quantities or replace with ginger, asafoetida, and fresh herbs to flavor the dish without discomfort.

Q4: What’s the benefit of cooking chicken without adding water?
Cooking chicken in its own juices (with masala paste) retains flavor, keeps it moist, and concentrates nutrients—ideal for clean eating.

Q5: How can I make this chicken masala less spicy and still flavorful?
Use green herbs like mint or coriander, garam masala in small amounts, and finish with lemon juice for brightness instead of relying on red chili.

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