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Healthy Tikka Masala

Are you looking for a healthier version of Indian Food? Well, you've come to the right place. For the most part, the foundational ingredients of Indian Food are some of the healthiest in the world. Where the dishes get into trouble is with the type of oils and fats they use. In this recipe we just make a couple substitutes and we're good to go!

Every Indian dish begins with some of the healthiest spices on the planet, Turmeric, garlic, ginger, onion, cumin and cinnamon. So, if you just change three ingredients you have a winning delicious healthy Masala Sauce. What are they? The fats -- Butter, Vegetable oil and Cream and substitute the sugar, your dish will be the epitome of health--especially if you add vegetables!

Where do you start? Take any Tikka Masala or Korma recipe and make substitutions to the following:

Ghee (Clarified Butter) substitute with Organic Ghee

Vegetable Oil -- substitute with Coconut Oil or High Grade Olive Oil

Whipping Cream -- substitute with 100% Coconut Milk/Cream or Cashew Cream

Sugar -- substitute with organic raw sugar, palm date sugar, or sugar substitute such as xylitol, stevia, coconut sugar, (or just forget the sugar all together. You can also soak 2-3 dates for at least 10 minutes in water -- and then put them in the blender with sauce to sweeten--you'll be amazed at what a couple dates can do! Plus, dates are loaded with anti-oxidants and enzymes.

The Following Recipe is from Chris and is posted on I chose this recipe because it had 5 Stars and over 2,000 people made, and over 800 reviewed it. I have put substitute in parentheses next to the ingredients to change. In addition to the key ingredient substitutes, included are a few other tips to make the dish absolutely amazing!

To watch video go to:

*Italics indicates substitute

Curry Stand Chicken Tikka Masala Sauce

"A classic curry-stand recipe. This is not haute cuisine; this is the kind of nuclear-orange tikka masala that you crave when you stumble out of a pub at 2 a.m. I make vast quantities of the sauce at one time, and it freezes very well. I also added much more cayenne pepper than 1 teaspoon, but I give out the recipe like this for people who don't like heat."


  • 2 tablespoons ghee (clarified butter) -- Buy Organic Ghee or Use Coconut Oil

  • 1 onion, finely chopped

  • 4 cloves garlic, minced

  • 1 tablespoon ground cumin

  • 1 teaspoon salt