Chicken tikka is a delicious, protein-packed dish with origins in the Indian subcontinent. Traditionally cooked in a tandoor, this marinated and grilled chicken has become a global favourite. It’s flavourful, versatile, and perfect for meal prepping. Using a high-quality premade tandoori masala, such as Rajah Brand, simplifies the cooking process without sacrificing authenticity.

If you’re looking for a nutritious, high-protein meal prep option, this Chicken Tikka Meal Prep recipe is easy, convenient, and packed with bold flavours. With a balance of protein, healthy fats, and aromatic spices, it’s ideal for fitness enthusiasts, busy professionals, or anyone who loves Indian cuisine.

The History of Chicken Tikka

Chicken tikka originated in the Indian subcontinent and is closely associated with Punjabi cuisine. The word tikka means “pieces” or “bits” in Persian, and the dish consists of boneless chicken marinated in spiced yogurt before being roasted in a tandoor (clay oven).

Historically, Mughal emperors enjoyed tikka-style dishes, as their chefs perfected the art of marination and slow cooking. Over time, chicken tikka became a restaurant favourite, with variations like chicken tikka masala, which is believed to have been created in Britain.

Today, chicken tikka is a staple in Indian cuisine and is widely loved worldwide, whether served as a main dish, in wraps, or over rice bowls.

Why Use a Premade Tandoori Masala?

Using a high-quality premade tandoori masala like Rajah Brand ensures you get the perfect blend of spices without added artificial preservatives or fillers. This saves time while still delivering an authentic taste.

Traditional tandoori masalas include:

Coriander – Earthy and citrusy
Cumin – Warm, slightly bitter aroma
Paprika – Adds smokiness and colour
Turmeric – Anti-inflammatory properties
Ginger & Garlic – Essential for depth of flavour
Chili Powder – Adds heat (adjust to preference)

Serving Suggestions for Meal Prep

Chicken tikka is versatile! Here’s how you can enjoy it throughout the week:

With rice & veggies – Pair with brown rice or quinoa and steamed greens.
In wraps or pitas – Stuff into whole-wheat wraps with yogurt dressing.
Over salad bowls – Add to a bed of leafy greens, cherry tomatoes, and cucumbers.
With roasted vegetables – Serve alongside roasted sweet potatoes and bell peppers.

Health Benefits of Chicken Tikka

1. High Protein for Muscle Growth
Each serving provides around 30g of protein, making it ideal for muscle recovery and weight management.

2. Low in Unhealthy Fats
Greek yogurt and olive oil replace heavy creams, keeping it light without sacrificing taste.

3. Anti-Inflammatory Spices
Tandoori masala contains turmeric, garlic, and ginger, known for their anti-inflammatory and immune-boosting benefits.

4. Supports Weight Loss
With lean protein, healthy fats, and minimal carbs, chicken tikka keeps you feeling fuller for longer.

FAQ: Chicken Tikka Meal Prep

1. Can I use chicken thighs instead of breast?
Yes! Thighs are juicier but have slightly more fat so will increase calories.

2. Can I cook chicken tikka in an air fryer?
Absolutely! Air frying reduces oil usage while keeping the chicken crispy.

3. How do I reheat meal-prepped chicken tikka?
Microwave: 1–2 minutes (cover to prevent drying out).
Stovetop: Reheat on low heat with a splash of water.
Air Fryer/Oven: 5 minutes at 180°C (350°F).

4. Can I freeze marinated chicken before cooking?
Yes! Store marinated chicken in an airtight container and freeze for up to 3 months.

5. What’s the best side dish for chicken tikka meal prep?
Brown rice & roasted veggies for a balanced meal.
Naan or roti for an authentic experience.
Greek yogurt dip for extra creaminess.

Final Thoughts: Why You Should Try This Chicken Tikka Meal Prep Recipe

Chicken tikka is a perfect meal prep option that’s high in protein, easy to cook, and packed with flavour. Using a premade tandoori masala makes the process quick and hassle-free, while Greek yogurt, garlic, and ginger add depth to the dish.

By batch cooking 1 kg of chicken, you’ll have tasty, nutritious chicken ready for the week, making healthy eating more convenient. Whether you enjoy it with rice, in wraps, or over salad bowls, this recipe offers endless versatility.