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Chicken Tikka Pasta
Lunch • India
How to Make Chicken Tikka Pasta (Traditional & Healthy Version)
Chicken Tikka Pasta is a delightful fusion dish that brings together the bold, smoky flavors of classic Indian chicken tikka with the comforting texture of pasta. In India, fusion cuisine has become increasingly popular, especially among younger generations and at social gatherings. The dish features succulent, marinated chicken pieces cooked to perfection, tossed with whole wheat pasta and a light, tangy tomato-based sauce infused with Indian spices like garam masala, jeera (cumin), and kasuri methi (dried fenugreek leaves). This healthy Chicken Tikka Pasta is perfect for lunch, especially during festive occasions or as a special treat for family get-togethers. Its vibrant colors and aromatic profile make it a crowd-pleaser, blending the richness of Indian spices with the universal appeal of pasta. The dish is particularly popular in metropolitan cities like Delhi and Mumbai, where culinary innovation thrives. By using wholesome ingredients and mindful cooking techniques, this version ensures you enjoy maximum flavor with minimal guilt, making it a smart option for those tracking calories or seeking balanced nutrition.
Ingredients(for 1 medium bowl (approx. 250g))
- 200 grams Boneless chicken breast (murgh)
- 1.5 cups (uncooked) Whole wheat pasta (atta pasta)
- 1/4 cup Hung curd (dahi)
- 1/2 cup Tomato puree (fresh or packaged)
- 1 medium, finely chopped Onion (pyaaz)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Garam masala
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 1 tablespoon Olive oil (or mustard oil (sarson ka tel))
- to taste Salt (namak)
- 2 tablespoons, chopped Fresh coriander (hara dhania)
- 1 tablespoon Lemon juice (nimbu ras)
Instructions
- 1
Marinate the chicken: In a bowl, combine chicken pieces with hung curd, half of the ginger-garlic paste, red chili powder, turmeric, garam masala, and salt. Mix well and let it marinate for at least 10 minutes.
10 minutes
For deeper flavor, marinate overnight in the fridge.
- 2
Cook the pasta: Boil water with a pinch of salt. Add whole wheat pasta and cook until al dente. Drain and set aside.
8 minutes
Drizzle a little oil on cooked pasta to prevent sticking.
- 3
Grill or sauté chicken: Heat half the oil on a tawa. Cook marinated chicken on medium flame until golden and cooked through. Remove and set aside.
7 minutes
Ensure chicken pieces are evenly spread for uniform cooking.
- 4
Prepare tikka sauce: In the same tawa, add the remaining oil. Sauté chopped onions until translucent, then add remaining ginger-garlic paste. Cook for a minute.
3 minutes
Cook onions on medium heat to avoid burning.
Why This Dish is Healthy
Choosing whole wheat pasta and lean chicken makes this dish lower in refined carbohydrates and saturated fats compared to traditional creamy pastas. The yogurt-based marinade reduces the need for excessive oil, while the abundance of spices boosts metabolism. This version supports weight management, muscle health, and digestive wellness, making it ideal for calorie-conscious eaters and those following a healthy Indian diet.
This Chicken Tikka Pasta is rich in protein from lean chicken breast and provides complex carbohydrates from whole wheat pasta, helping with sustained energy and satiety. The use of minimal oil, fresh tomatoes, and curd adds essential vitamins like B12, vitamin C, and calcium. Indian spices not only enhance flavor but also offer antioxidant and anti-inflammatory benefits. The dish is balanced in macros and can be adjusted for fat and carb content as per dietary needs.
Pro Tips
- 💡Tip 1: Marinate the chicken for at least 30 minutes for deeper tikka flavor.
- 💡Tip 2: Use fresh kasuri methi for authentic aroma.
- 💡Tip 3: Adding veggies like capsicum or spinach boosts nutrition without extra calories.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in the microwave, sprinkling a little water to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
