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    Hungry Healthy Happy » Recipes » Curry

    Tomato and Garlic Chicken Curry recipe

    Published: Aug 21, 2018 · Modified: Jan 10, 2022 by Dannii · This post may contain affiliate links · 92 Comments

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    Tomato and Garlic Chicken Curry title picture
    Tomato and garlic chicken curry with a text title overlay.

    This is a Healthy Chicken Curry recipe that you need in your life and it's cooked in just 30 minutes. If you are looking for a new way to eat lean chicken breast, but you don't like spicy food, then give this Tomato Chicken Curry recipe a try. It's a rich and creamy curry with just a tiny bit of spice, which could easily be left out to make a lovely mild tomato based curry. This is a great kid friendly curry, that freezes well too.

    A bowl of curry and rice with a naan bread, sauces and herbs.

    One of our aims for this year was to order less takeaways and cook more alternatives at home. This healthy chicken curry is our go-to on a Friday night rather than ordering from the local Indian restaurant! It has all of the flavour of a takeaway tomato based chicken curry, but much less calories.

    If you are looking for some other takeaway alternatives to make at home, then why not try our Soy Sauce Noodles, Turkey Kebabs, Healthy KFC or Chicago Deep Dish Pizza.

    Jump to:
    • What you will need
    • Step by step
    • Why should you try it?
    • Variations
    • Storage
    • What to serve with a healthy chicken curry
    • FAQs
    • Extra tips
    • More curry recipes
    • Recipe
    • Feedback

    What you will need

    • Chicken - We used chicken breast to keep this curry nice and lean, however, you can use chicken thighs instead, which are juicier but they do have a higher fat content.
    • Garlic - This is a fairly garlic heavy curry, so feel free to reduce the quantity to your own taste. You can save time and use crushed garlic in a jar, but freshly crushed is always best. Crush it so it is almost a paste, so it has an even distribution in the curry sauce.
    • Ginger - Along with garlic, ginger is the base of most curries. You can save time and use frozen ginger. Did you know that you can use a teaspoon to easily peel the skin off fresh ginger.
    • Greek yogurt - This adds a nice creaminess as well as cooling the curry down a bit. You can use coconut milk too, which would give a nice added flavour.
    • Plum tomatoes - Good quality plum tomatoes are always preferable as cheaper ones can be a bit watery and you really will taste the difference. We use plum over chopped as they have less of a metallic taste.
    • Onion - You could use shallots for a sweeter taste and you can also use frozen onion to save time.
    • Spice mix - We made our own spice mix consisting of cumin, turmeric, chilli, cinnamon and coriander. You can use your own spice blend or even some garam masala or a good quality store bought curry blend.
    • Coriander (cilantro) - Fresh coriander to finish the dish off.
    All the ingredients needed to make this recipe laid out on a tiled surface.

    Step by step

    One: Heat oil in a large pan and then add the onion, garlic and ginger and cook on a medium heat for 3 minutes until softened.

    Onions ang garlic cooking in a large silver pan.

    Two: Add the chicken and cook for a further 3 minutes until browned.

    Diced chicken, chopped onions and garlic cooking in a large silver pan.

    Three: Once the chicken is browned, add the red chilli flakes, cumin, turmeric, cinnamon and coriander to the pan and mix well and cook for a further 1 minute.

    Diced chicken, chopped onions, garlic and spices cooking in a large silver pan.

    Four: Add the chopped tomatoes and tomato puree to the pan and gently simmer for 10 minutes until the chicken is cooked through.

    Diced chicken, chopped onions and garlic in a tomato sauce cooking in a large silver pan.

    Five: Stir in the Greek yoghurt and coriander and season with salt and pepper before serving.

    Tomato and garlic chicken curry cooking in a large silver pan.

    Watch our web story for a quick how-to on how to make this healthy chicken curry.

    Why should you try it?

    • A mild chicken curry - This is a tomato based chicken curry and the focus is on the tomato sauce, rather than spice. You can easily leave the chillies out to make it really mild.
    • Quick and easy - This healthy chicken curry takes just 30 minutes to cook, which is less time than it would take to get it delivered.
    • Kids love it - If you are looking to introduce more flavours in to your kid's meals, then this is a good way to do it because of how mild it is.
    • Freezer friendly - This is great for batch cooking because it freezes so well.
    • Low in calories - There are under 400 calories a portion and it is protein packed too. The average Indian takeaway curry has 800 calories, so our healthy chicken curry is a much lighter option.

    Variations

    As with all our recipes, this tomato chicken curry is easy to adapt. We have had this as a vegetable curry when we needed to do a fridge clear out, we have had it with tofu and we have done a seafood version too that was really good. We've also used chicken thigh instead of breast, which makes it cheaper, but higher in fat.

    We often add in some mushrooms, peppers, courgettes, cauliflower, broccoli or peas and even cut down the amount of chicken and add in some chickpeas or lentils for a protein boost. To give this curry and green vegetable boost, you can stir in some spinach just before serving too.

    Curry and rice in a blue bowl.

    Storage

    Store: If you do have leftovers then they can be stored in an air tight container in the fridge for 2 days.

    Freeze: Yes, this curry freezes really well. Just let it cool fully and then store in plastic containers and it will keep in the freezer for up to 3 months.

    Reheat: Once it has defrosted you can either microwave it or heat it up in a pan until piping hot.

    What to serve with a healthy chicken curry

    Curry goes perfectly with rice, which soaks up all that incredible creamy sauce. You could just go with plain basmati rice, or why not try our Turmeric Rice for something a little different? You could swap rice for quinoa for a protein boost.

    Soft and fluffy bread is always a good option with curry too, so why not try making our Homemade Flatbreads - they are so simple. And then dip them in some of our homemade cucumber raita. If you want lots of flavour, then try our Peshwari Naan.

    If you want a little more colour, then our Cucumber Tomato Salad or Carrot and Coriander Salad go well with a curry.

    Curry, rice, naan bread, chutney and yogurt.

    FAQs

    Is chicken curry healthy?

    We all like a big indulgent takeaway curry every now and then, but that was becoming a bit too much of a habit for us, so we started making more healthy chicken curry at home. It doesn't get much healthier than this, and it's pretty low in calories too at just 386 calories a bowl (without rice).
    Curries usually come with ghee or cream stirred through it, but we added some Greek yogurt to give it that delicious creamy flavour without all the calories. You could use coconut milk, but that would increase the calories. Then there are all the healthy benefits from all the garlic in this!

    How spicy is this healthy chicken curry?

    This easy chicken curry has plenty of flavour going on, but we kept it mild as I know not everyone wants to be blown away by a curry. It's really all about the spices, rather than the heat. There is cumin, coriander, cinnamon and of course lots of garlic, but just a sprinkle of chilli flakes which could easily be left out.

    How do you know when the chicken is cooked?

    It will be cooked when the juices run clear, but that is a bit hard to tell with the curry sauce. The best way to ensure that it is cooked through is to use a meat thermometer. Chicken is cooked when it has an internal temperature of 75°C/167°F.

    Is this healthy chicken curry gluten free?

    Yes, as long as you use your own spice blend and make sure that there is no cross contamination, then this can be gluten free.

    Can I use curry paste instead?

    Yes, you can swap the garlic, ginger and spiced for curry paste instead. That way you can use a different curry paste each time to change the flavour. We like making a Thai version of this with Thai red curry paste.

    Why is my curry too thick/thin?

    If you have problems with the consistency of the curry, then we have some tips for you. If it is too thick, then you can thin it out with some coconut milk or stock. This has probably happened because it was cooked at too high a heat. If the sauce is too thin, then simmer it for a bit longer before or add tomato puree or more yoghurt to thicken it.

    Extra tips

    • If you like your curries spicier, add an extra sprinkle of chilli flakes before serving.
    • Don't have all the different spices? Just use 2 tablespoon of curry powder or curry paste instead. Or if you have Garam Masala, you can use that.
    • Make the curry a little more indulgent by stirring some cream through just before serving.
    • Make sure you only cook the chicken until it is just cooked, so it stays nice and juicy. If it is cooked for too long then it will become rubbery and dry.
    • Add a portion of vegetables to this easy chicken curry by throwing in some chopped spinach a few minutes before the curry is finished.
    • Don't like chicken? You could use any vegetables instead, or use tofu or king prawns.
    • Try leftovers in a wrap with some grilled halloumi or on top of a baked potato.
    • Why not halve the amount of chicken and add some chickpeas instead.
    • Try stirring in some spinach a few minutes before serving for an iron boost.
    • Add a little crunch to this curry by serving with some cashew nuts on top.
    • You can give this an extra protein boost by adding some quick cook lentils at the same time as the tinned tomatoes.
    • If you want a smooth sauce, then you could swap the tinned tomatoes for passata.

    More curry recipes

    • Chicken Korma
    • Prawn, Tomato and Coconut Curry
    • Lamb Korma
    • Vegetable Thai Green Curry

    If you’ve tried this Healthy Chicken Curry, or any other recipe on the blog, then let us know how you got on in the comments below, we love hearing from you!
    Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.

    DON’T FORGET TO RATE THE RECIPE ↓

    Recipe

    Tomato and Garlic chicken curry in a blue bowl

    Tomato and Garlic Chicken Curry

    If you are looking for a new way to eat lean chicken breast, but you don't like spicy food, then give this Tomato and Garlic Chicken Curry a try.
    4.63 from 150 votes
    Author: Dannii
    Pin Print
    Course: Main Course
    Cuisine: Indian
    Prep Time: 10 minutes
    Cook Time: 30 minutes
    Total Time: 40 minutes
    Allergens:
    An illustration of a carton of milk.
    Dairy
    An illustration of a cow's head.
    Meat
    Servings: 2 people
    Calories: 386kcal
    Prevent your screen from going dark

    Ingredients

    UK Metric Measures - US Customary Measures
    • 1 tablespoon Olive oil
    • 400 g Chicken breasts cut into chunks
    • 1 Onion diced
    • 1 Thumb sized piece of ginger grated
    • 4 Garlic cloves crushed
    • 0.5 teaspoon Ground cumin
    • 0.5 teaspoon Turmeric
    • 0.5 teaspoon Red chilli flakes
    • 0.5 teaspoon Ground cinnamon
    • 0.5 teaspoon Ground coriander
    • 2 tablespoon Tomato puree
    • 400 g Chopped tomatoes canned
    • 4 tablespoon Greek yoghurt
    • 1 Handful of fresh coriander (cilantro) finely chopped

    Instructions

    • Add the olive oil to a large pan and add the onion, garlic and ginger and cook for 3 minutes until softened.
      1 tablespoon Olive oil, 1 Onion, 4 Garlic cloves, 1 Thumb sized piece of ginger
    • Add the chicken and cook for a further 3 minutes until browned.
      400 g Chicken breasts
    • Once the chicken is browned, add the red chilli flakes, cumin, turmeric, cinnamon and coriander to the pan and mix well and cook for 1 minute.
      0.5 teaspoon Ground cumin, 0.5 teaspoon Turmeric, 0.5 teaspoon Red chilli flakes, 0.5 teaspoon Ground cinnamon, 0.5 teaspoon Ground coriander
    • Add the chopped tomatoes and tomato puree and gently simmer for 20 minutes until the chicken it cooked through.
      400 g Chopped tomatoes, 2 tablespoon Tomato puree
    • Stir through the Greek yoghurt and coriander before serving and serve with rice.
      4 tablespoon Greek yoghurt, 1 Handful of fresh coriander (cilantro)

    Notes

    • If you like your curries spicier, add an extra sprinkle of chilli flakes before serving.
    • Don't have all the different spices? Just use 2 tablespoon of curry powder or curry paste instead. Or if you have Garam Masala, you can use that.
    • Make the curry a little more indulgent by stirring some cream through just before serving.
    • Make sure you only cook the chicken until it is just cooked, so it stays nice and juicy. If it is cooked for too long then it will become rubbery and dry.
    • Add a portion of vegetables to this easy chicken curry by throwing in some chopped spinach a few minutes before the curry is finished.
    • Don't like chicken? You could use any vegetables instead, or use tofu or king prawns.
    • Try leftovers in a wrap with some grilled halloumi or on top of a baked potato.
    • Why not halve the amount of chicken and add some chickpeas instead.
    • Try stirring in some spinach a few minutes before serving for an iron boost.
    • Add a little crunch to this curry by serving with some cashew nuts on top.
    • You can give this an extra protein boost by adding some quick cook lentils at the same time as the tinned tomatoes.
    • If you want a smooth sauce, then you could swap the tinned tomatoes for passata.

    Nutritional Information

    Serving: 1portion | Calories: 386kcal | Carbohydrates: 38g | Protein: 23g | Fat: 16g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 26mg | Potassium: 321mg | Fiber: 8g | Sugar: 14g | Vitamin A: 700IU | Vitamin C: 14mg | Calcium: 100mg | Iron: 2.9mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Jessica Formicola

      August 21, 2018 at 8:14 pm

      5 stars
      This has my mouth watering! I bet it makes the perfect weeknight meal!

      Reply
    2. Vicky

      August 21, 2018 at 7:25 pm

      5 stars
      I love a good curry, but am watching calories so I love the swap you made with the Greek yogurt. I might add a few more chili flakes as you suggested since I like a spicier curry.

      Reply
    3. Juli

      August 21, 2018 at 7:11 pm

      5 stars
      This chicken curry looks amazing. I love at home versions of restaurant classics. I love that other peoples kids enjoy curry and garlic too!

      Reply
    4. Kellie

      May 17, 2018 at 1:06 pm

      5 stars
      Loved this as I have many of your other dishes. Love that you make things so simple yet delisious. Plenty of inspiration on your blog to keep inspired and on track. I'm not typically over weight but I suffer with my thyroid which can make me put weight on if I don't watch what I eat. The fact that yours is more of a lifestyle change rather than a "diet" suits me just great. Keep up the good work I love your updates.

      Reply
    5. Holly

      April 16, 2018 at 4:42 pm

      5 stars
      Oh, this looks super yummy. I will definitely have to try this. I love trying new recipes!!

      Reply
    6. Veronica Foad

      April 11, 2018 at 7:34 pm

      Made a number of times and cooking tomorrow. You can make spicier if liked. Really yummy

      Reply
    7. Becca Talbot

      January 16, 2018 at 7:01 pm

      This chicken curry looks and sounds AMAZING! And so simple to make too! I would probably add a little less garlic and A LOT more chilli, because I'm a chilli fiend and love my food really REALLY spicy hehe! x

      Reply
    8. Michelle

      January 15, 2018 at 3:47 pm

      5 stars
      What a delicious curry, easily adapted to different tastes and perfect for BLW too. I would have to triple to quantities for my family of 6, the teens tend to have rather large portions.

      Reply
    9. Helen of Fuss Free Flavours

      January 15, 2018 at 1:39 pm

      Curries can be full of amazing flavours without the fire of chilli, so ideal for those that cannot or don't want to eat chilli. This is a delicious sounding recipe, and a great idea for a hearty meal for any day of the week.

      Reply
    10. Demeter

      January 15, 2018 at 1:08 pm

      Spicy meals are the best! But always in moderation. ;) Love that sauce!

      Reply
    11. Katie Bryson

      January 15, 2018 at 12:23 pm

      There really is nothing finer than a delicious curry on a cold January evening... this sounds like a total winner of a recipe Dannii, def giving it a try.

      Reply
    12. Harriet from Toby & Roo

      January 15, 2018 at 11:58 am

      5 stars
      You always manage to make me hungry with your posts! This sounds drool worthy lovely x

      Reply
    13. Bintu | Recipes From A Pantry

      January 15, 2018 at 11:25 am

      5 stars
      You just can't beat a homemade curry, this looks absolutely delicious and full of flavours

      Reply
    14. Katie | Healthy Seasonal Recipes

      January 15, 2018 at 11:13 am

      I love this healthier curry recipe! I had a fab butter chicken last week and was thinking I needed to do a healthier version at home. This chicken curry is an inspiration.

      Reply
    15. Fiona

      January 15, 2018 at 10:52 am

      5 stars
      This looks delicious! I love the idea of trying it with tofu or paneer. This time of year these warm hearty curries are exactly the kind of dish I crave. Can't wait to try!

      Reply
    16. Renee

      January 15, 2018 at 9:20 am

      Takeaway Indian food can be so greasy that it's hard to enjoy it, but this looks lovely and light, but with plenty of flavour too. I can't wait to try it.

      Reply
    17. Megan

      January 15, 2018 at 9:18 am

      We spend so much money on takeaaays it's reduclous. I would love some healthier ideas for takeaways, especially Chinese type dishes if you have them.

      Reply
    18. amy

      January 15, 2018 at 12:42 am

      5 stars
      Delicious! Beautiful photos too, curry is hard to photograph so nicely..

      Reply
    19. Juli

      January 15, 2018 at 12:16 am

      5 stars
      This looks and sounds delicious. I would choose this over take-out any day. I love that the whole family could enjoy this since it doesn't seem too spicy.

      Reply
    20. Monica | Nourish & Fete

      January 14, 2018 at 9:34 pm

      This looks absolutely delicious! You're so right that having an arsenal of delicious, simple recipes makes a huge difference in minimizing the need or frequency of takeout - this is one to save for sure!

      Reply
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    Welcome! My name is Dannii. Here you will find easy family recipes with a healthy twist, along with travel, home and family life and general happiness.
    Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food and lifestyle blogs, with two successful recipe books published.

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