There’s a special joy in discovering healthy versions of your favorite comfort foods, especially when they’re as rich and satisfying as traditional recipes. This particular Healthy Butter Chicken Recipe came into my life thanks to my children, who brought it home from school after a cooking class. It quickly became a family favorite, a dish they now enthusiastically prepare for me!

Admittedly, I was never the biggest fan of butter chicken when ordering Indian food at restaurants. While I appreciated the creamy texture, I often found it overly rich. However, this recipe was an absolute game-changer. The flavors were incredible, but my enthusiasm was quickly tempered when I calculated its nutritional values. The original version contained a staggering 40 grams of fat and clocked in at 20 Weight Watchers points per serving! It became clear why it tasted “sooo good” – the fat content was a major contributor to its deliciousness. That’s when I made it my personal mission to transform this beloved dish into a truly delicious and healthy butter chicken that was also Weight Watchers friendly. After several iterations, I successfully brought it down to a mere 4 WW points per serving, all while maintaining its incredible taste and creamy texture. This low-fat butter chicken recipe proves you don’t have to sacrifice flavor for health.

🍒What Our Readers Are Saying

“I just made this for tonight’s dinner:)) Easy Peasy recipe. It smells and looks delicious. No more buying store bought Butter chicken sauce in a jar!”⭐⭐⭐⭐⭐

Hearing feedback like this is incredibly rewarding, confirming that our efforts to create a healthier, homemade version of this classic dish are truly appreciated!

🥘 Key Ingredients for this Healthy Butter Chicken

Crafting this easy and healthy butter chicken recipe with Greek yogurt was all about intelligent substitutions and balancing flavors to achieve that signature creamy texture without the high fat content. The ultimate seal of approval came when my kids declared they preferred my Weight Watchers version over the original, fattier one! Here’s a closer look at the simple yet impactful ingredients you’ll need for this low-fat butter chicken:

• Boneless and Skinless Chicken Breast: This is the ideal choice for a healthy butter chicken. It’s an excellent source of lean protein, making it a 0 WW point ingredient. Its mild flavor also allows the rich spices of the sauce to truly shine. For best results, ensure your chicken is fresh and cut into uniform bite-sized pieces for even cooking.
• Aromatic Spice Blend (Garam Masala, Ground Coriander, Cayenne Pepper, Turmeric, Paprika, Cumin): The magic of Indian cuisine lies in its complex and fragrant spices. This combination delivers the traditional butter chicken flavor profile.
  • Garam Masala: A warm, aromatic blend that forms the heart of many Indian dishes.
  • Ground Coriander: Adds a citrusy, earthy note.
  • Cayenne Pepper: Provides a gentle heat; adjust to your preference.
  • Turmeric: Known for its vibrant color and earthy, slightly bitter taste, plus its health benefits.
  • Paprika: Contributes a sweet pepper flavor and a beautiful red hue.
  • Cumin: Earthy and warm, essential for depth of flavor.
  Using fresh, high-quality spices is crucial for the most authentic and vibrant taste. Old spices can lose their potency, resulting in a bland dish.
• Water: Simple yet effective, water thins the sauce to the perfect consistency without adding any extra calories or points. It helps create a smooth, pourable sauce that coats the chicken beautifully.
• Non-Fat Greek Yogurt: This is the secret weapon for achieving a creamy sauce without butter or heavy cream. Non-fat Greek yogurt is 0 WW points, high in protein, and adds a delightful tang that brightens the entire dish. It’s a fantastic substitute that provides richness and body to the sauce.
• Sweetened Condensed Milk: This ingredient plays a vital role in balancing the inherent tartness of the Greek yogurt and replicating the mild sweetness found in traditional butter chicken. When combined with the yogurt, it creates a luscious, slightly sweet creaminess that perfectly mimics whipped cream, but with significantly fewer points. I specifically use Eagle Brand because it typically offers a lower Weight Watchers point value compared to other brands, making it a smart choice for this recipe.

*Please refer to the detailed recipe card below for a complete list of ingredients and precise quantities.

📖 Enhance Your Meal: Variations & Substitutions

One of the best aspects of this healthy butter chicken recipe is its versatility. Feel free to customize it to your taste preferences or what you have on hand. Here are some popular variations and substitutions:

• Rice Choices: While the recipe pairs wonderfully with any rice, for the most flavorful experience, we recommend jasmine rice. However, feel free to use white rice for a classic pairing, brown rice for added fiber and a nuttier texture, or basmati rice, which is known for its fragrant, long grains. For the absolute lowest Weight Watchers points, cauliflower rice is an excellent, nutrient-dense option.
• Adjusting Spice Levels: This recipe is designed with a medium spice level that appeals to most palates. If you prefer a milder curry, simply reduce the amount of cayenne pepper. For those who love extra heat, a pinch more cayenne or a dash of chili flakes can be added. Taste as you go!
• Chicken Alternatives: While boneless, skinless chicken breast is recommended for its low-point value, you can certainly substitute it with boneless chicken thighs for a slightly richer flavor and more tender texture (note: this will slightly change the Weight Watchers points). Alternatively, using leftover rotisserie chicken or pre-cooked chicken can significantly cut down on prep time, making this an even quicker meal.
• Tomato Options: For the creamy tomato base, feel free to use crushed tomatoes, tomato sauce, or even diced fresh tomatoes that have been pureed. Each will yield a slightly different texture and freshness, but all will contribute to a delicious sauce.
• Garlic: Freshly minced garlic provides the most potent and authentic flavor. However, if you’re in a pinch, jarred minced garlic can be used for convenience. Aim for good quality jarred garlic for the best results.
• Cooking Oil: The recipe calls for olive oil, but you can easily swap it for other neutral-flavored oils such as canola oil, vegetable oil, or avocado oil. These oils are great for sautéing and won’t overpower the delicate spice blend.
• Fresh Herbs: A sprinkle of fresh cilantro before serving adds a burst of freshness and authentic Indian aroma.

🔪 Step-by-Step: How to Make Healthy Butter Chicken

Creating this healthy and flavorful butter chicken is simpler than you might think. Follow these easy steps for a delicious meal:

1. Step 1: Prepare the Chicken. Cook the boneless, skinless chicken breast on the stovetop over medium-high heat. Ensure it’s cooked through until no longer pink inside and reaches an internal temperature of 165°F (74°C). Once cooked, remove it from the pan, cut it into bite-sized pieces, and set the diced chicken aside.

2. Step 2: Sauté the Aromatics. In a medium pot, heat the olive oil (or your preferred oil) over medium heat for 1-2 minutes. Add the minced garlic and sauté for 3-4 minutes until it becomes fragrant and lightly golden. Be careful not to burn it.

3. Step 3: Build the Flavor Base. Add the canned tomatoes (diced/crushed or tomato puree) and tomato paste to the pot with the garlic. Stir well. Then, incorporate all the dry spices: paprika, ground cumin, turmeric, salt, garam masala, ground coriander, and cayenne pepper. Sauté this mixture for another 5 minutes, allowing the spices to toast and their flavors to deepen.

4. Step 4: Simmer the Sauce. Pour in the water and stir thoroughly, ensuring all ingredients are well combined. Bring the sauce to a gentle simmer over medium to high heat until it is thoroughly warmed through and slightly thickened.

5. Step 5: Create Creaminess (Carefully!). Reduce the heat to low, ensuring the sauce is at a gentle simmer, not a rolling boil. Whisk in the non-fat Greek yogurt and sweetened condensed milk. Continue to whisk constantly and gently heat the sauce until it is just warm again. Immediately remove it from the heat once warmed.

6. Step 6: Combine and Serve. Once the creamy sauce is prepared and removed from the heat, add the previously cooked and diced chicken pieces back into the pot. Stir to coat the chicken evenly. Serve your Healthy Butter Chicken immediately over fluffy jasmine rice, fragrant basmati rice, or light cauliflower rice for a complete and satisfying meal.

PRO TIP: The key to a perfectly creamy sauce and preventing the Greek yogurt from curdling is managing the temperature. Always reduce the heat to low before adding the yogurt and condensed milk. Whisk constantly as you gently warm it, and remove it from the heat as soon as it’s warm. Overheating or rapid temperature changes can cause separation.

Expert Recipe Tips for Perfect Healthy Butter Chicken

Achieving restaurant-quality butter chicken at home, especially a healthy version, is easy with these expert tips:

• Always Use Fresh Spices: Spices are the soul of Indian cuisine. Over time, ground spices lose their potency and vibrant flavor. For the most aromatic and flavorful butter chicken, always use fresh garam masala, cumin, and coriander. If your spices have been sitting in the pantry for a long time, it might be worth refreshing your stock. Consider buying whole spices and grinding them yourself for an unparalleled freshness and aroma.
• Master the Art of Preventing Yogurt Curdling: This is perhaps the most crucial tip for a silky-smooth sauce. Greek yogurt can curdle if exposed to high heat too quickly. To prevent this, always remove the pot from direct high heat or significantly reduce it to a low simmer before incorporating the Greek yogurt and condensed milk. Whisk the mixture constantly and gently until it is just warmed through, then immediately remove it from the heat. This gradual heating and continuous whisking help integrate the yogurt smoothly into the sauce.
• Balance the Sweetness to Your Liking: The sweetened condensed milk adds a subtle sweetness that balances the tang of the yogurt and complements the spices. If you prefer a less sweet profile, you can slightly reduce the amount of sweetened condensed milk. Alternatively, for a different touch, a small amount of honey or agave syrup can be used, though this may affect the WW points. Taste and adjust incrementally.
• Ensure Tender and Juicy Chicken: Overcooked chicken breast can become dry and stringy. To keep your chicken perfectly juicy and tender, avoid overcooking it. The most reliable way to check for doneness is with a reliable meat thermometer. I highly recommend using an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C). Once it hits this temperature, remove it from the heat immediately.
• Pre-Marinate for Extra Flavor (Optional): For an even deeper flavor in your chicken, consider marinating the diced chicken breast in a tablespoon of plain non-fat Greek yogurt and a pinch of turmeric and salt for at least 30 minutes (or up to 4 hours in the fridge) before cooking. This helps tenderize the chicken and infuses it with flavor from the start.

🥗 Perfect Pairings: What to Serve with Weight Watchers Butter Chicken

A delicious curry deserves equally delicious accompaniments. While this healthy butter chicken is fantastic on its own, pairing it with the right side dishes can elevate your meal experience. Beyond serving it over rice or with a simple side of a garden salad or mixed vegetables, here are some of my favorite Weight Watchers-friendly side dishes:

• Rice Varieties:
  • Jasmine Rice: My absolute favorite pairing, as pictured below. When cooked, jasmine rice boasts a subtle floral aroma and a wonderfully soft, slightly sticky texture. It originated in Thailand and is a long-grain variety commonly used in Southeast Asian cooking. The fragrant steam it releases as it cooks will make your entire house smell amazing!
  • Basmati Rice: Another excellent choice, basmati rice is known for its distinct nutty aroma and longer, slender grains that remain separate after cooking. While often used interchangeably with jasmine rice, they do have subtle differences in texture and aroma. Basmati grains are typically longer and thinner than jasmine. You can read more about the differences between jasmine and basmati rice here.
  • Cauliflower Rice: For those strictly adhering to Weight Watchers points, cauliflower rice is an unbeatable zero-point option. It provides bulk and absorbs the delicious sauce without adding significant calories or carbs.
• Weight Watchers Friendly Sides (0-2 WW points):
  • Cucumber Kimchi: A refreshing and tangy side that adds a nice crunch and a touch of fermented goodness.
  • WW Cloud Bread: A light, airy, and virtually carb-free bread substitute perfect for soaking up the creamy sauce.
  • Skinny Coleslaw Recipe: (shown below) This lighter version of coleslaw offers a refreshing, crisp contrast to the rich curry. It’s vibrant, flavorful, and incredibly low in points.

Each of these options complements the rich and savory flavors of the butter chicken beautifully, creating a well-rounded and satisfying meal that keeps you on track with your health goals.

🔢 Understanding the WW Points for this Healthy Butter Chicken

One of the most compelling features of this recipe is its impressive Weight Watchers point value. This easy Weight Watchers Butter Chicken is just 4 WW points per serving, making it an incredibly satisfying and guilt-free meal option. It’s important to note that this point calculation does not include any rice or other side dishes you choose to serve alongside it.

The low point value is attributed to the strategic use of lean boneless, skinless chicken breast (a 0-point food on most WW plans) and non-fat Greek yogurt, which provides creaminess and protein without the high fat content of traditional cream or butter. We also carefully selected sweetened condensed milk that is lower in points, like Eagle Brand, to maintain that essential touch of sweetness and balance.

For an even more WW-friendly meal: When I’m aiming to keep my Weight Watchers points as low as possible, I frequently opt for Cauliflower Rice. It’s a fantastic 0-point substitute that pairs perfectly with the rich sauce, allowing you to enjoy a generous portion without compromising your daily point allowance.

🌡️ Storage and Meal Prep Tips

This Healthy Weight Watchers Butter Chicken is not only delicious freshly made but also fantastic for meal prepping and enjoying as leftovers. Proper storage ensures its taste and quality are maintained:

• Refrigeration: The butter chicken with its creamy sauce can be stored safely in an airtight container in the refrigerator for 2-3 days. If you’ve prepared rice to go with it, it’s best to store the rice in a separate airtight container to maintain its texture and prevent it from becoming soggy. When ready to enjoy, simply reheat portions in the microwave or on the stovetop over low heat until warmed through.
• Freezing: This low-fat butter chicken recipe freezes exceptionally well, making it a perfect candidate for future meals. Allow the cooked chicken and sauce to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. To reheat from frozen, thaw it overnight in the refrigerator, then gently warm it on the stovetop or in the microwave. Freezing the sauce and chicken separately from the rice is recommended for best results.
• Reheating Tips: When reheating from the fridge, you might notice the sauce has thickened slightly. A splash of water or fat-free chicken broth can be added during reheating to restore its original consistency. For microwave reheating, stir occasionally to ensure even heating.

👪 Generous Serving Size & Customization

This WW-friendly Healthy Butter Chicken recipe is designed to serve 4 people, and I promise you, these are truly generous servings! Each portion is packed with flavor and satisfying ingredients, ensuring everyone feels full and happy. Given how incredibly delicious it is – and how wonderful the leftovers taste – you’ll likely want to double or even triple the recipe. I consistently double it for my family of four because it disappears so quickly!

For those living alone or needing fewer servings, the recipe is easily adjustable. You can cut this recipe in half (if you only need 1 or 2 servings) by simply adjusting the serving size directly on the recipe card below. Just click on the serving size and select the number of servings you’d like, and the ingredient quantities will automatically update. This flexibility makes it ideal for any household size.

❔ Frequently Asked Questions About Healthy Butter Chicken

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