Fuel Your Fitness: The Ultimate Guide to High-Protein Butter Chicken for Macro Tracking & Cycle Syncing

Are you a fitness enthusiast constantly seeking delicious, high-protein meals that fit your macros and fuel your active lifestyle? Look no further than Butter Chicken – a culinary powerhouse often overlooked in the world of healthy eating. Far from being an indulgent takeaway, a well-crafted Butter Chicken recipe can be a lean protein champion, packed with flavor and perfect for efficient meal prep.

This beloved Indian-inspired dish offers incredible versatility, allowing for modifications that cater to various dietary needs, from calorie-conscious cutting phases to nutrient-dense bulking. For women, it’s a fantastic ally for cycle syncing, providing comforting and energy-boosting nutrients to support each phase of the menstrual cycle. Get ready to transform your understanding of Butter Chicken and make it a staple in your healthy eating repertoire!

Quick Nutritional Profile (Raw/Uncooked Chicken Breast)

Understanding the building blocks of your meals is crucial for effective macro tracking. Here’s a quick look at the nutritional profile for 100g of raw, boneless, skinless chicken breast, the primary protein source for our Butter Chicken recipes:

Calories	Protein	Carbs	Fat	Fiber
120-165 kcal	23-31 g	0 g	1.1-3.6 g	0 g

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Quick 10-Minute Butter Chicken Recipe

Perfect for those hectic days when you need a high-protein meal fast. This recipe uses pre-cooked chicken for ultimate speed.

10-Minute Speedy Butter Chicken

Macros per serving (approximate): 420 cal | 38g Protein | 25g Carbs | 18g Fat

Prep time: 5 mins | Cook time: 5 mins | Servings: 4

Ingredients:

• 500 g (1.1 lb) pre-cooked chicken breast, shredded or diced
• 1 tbsp (15 ml) olive oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 tsp (5 ml) grated fresh ginger
• 1 tbsp (15 g) garam masala
• 1 tsp (5 g) ground cumin
• ½ tsp (2.5 g) turmeric powder
• 400 g (14 oz) canned crushed tomatoes
• 60 ml (¼ cup) light coconut milk or half-and-half
• 1 tbsp (14 g) unsalted butter
• Salt and black pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat olive oil in a large skillet or saucepan over medium heat. Add diced onion and sauté until softened, about 2-3 minutes.
2. Stir in minced garlic and grated ginger, cooking for another minute until fragrant. Add garam masala, cumin, and turmeric, stirring for 30 seconds.
3. Pour in crushed tomatoes and bring to a simmer. Reduce heat to low and stir in the pre-cooked chicken.
4. Add light coconut milk (or half-and-half) and butter, stirring until the butter is melted and the sauce is creamy. Season with salt and pepper. Simmer for 2-3 minutes to heat through.
5. Garnish with fresh cilantro and serve immediately with a side of steamed rice or cauliflower rice.

Chef's Tip: For an even richer flavor, char your pre-cooked chicken lightly in a separate pan before adding it to the sauce.

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5 High-Protein Butter Chicken Recipes

Basic Meal Prep Butter Chicken

A foundational recipe designed for batch cooking, ensuring tender chicken and a robust sauce that holds up beautifully throughout the week.

Macros per serving (approximate): 480 cal | 45g Protein | 30g Carbs | 22g Fat

Prep time: 15 mins | Cook time: 30 mins | Servings: 4

Ingredients:

• 600 g (1.3 lb) boneless, skinless chicken breast or thighs, cut into 1-inch cubes
• 120 g (½ cup) plain Greek yogurt
• 1 tbsp (15 ml) lemon juice
• 1 tsp (5 g) grated fresh ginger (for marinade)
• 2 cloves garlic, minced (for marinade)
• 2 tsp (10 g) garam masala (for marinade)
• 1 tsp (5 g) chili powder
• ½ tsp (2.5 g) turmeric powder
• Salt and black pepper to taste
• 1 tbsp (15 ml) ghee or olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, minced (for sauce)
• 1 tbsp (15 g) grated fresh ginger (for sauce)
• 400 g (14 oz) canned crushed tomatoes
• 120 ml (½ cup) light coconut milk or heavy cream
• 2 tbsp (28 g) unsalted butter
• 1 tsp (5 g) fenugreek leaves (kasuri methi), crushed (optional)
• Fresh cilantro, chopped, for garnish

Instructions:

1. In a large bowl, combine chicken, Greek yogurt, lemon juice, 1 tsp ginger, 2 cloves minced garlic, 2 tsp garam masala, chili powder, turmeric, salt, and pepper. Mix well to coat the chicken. Marinate for at least 30 minutes, or ideally 2-4 hours in the refrigerator.
2. Heat ghee or olive oil in a large pot or Dutch oven over medium-high heat. Add the marinated chicken and sear for 3-5 minutes until lightly browned on all sides. Remove chicken and set aside.
3. Add chopped onion to the pot, sautéing until translucent, about 5-7 minutes. Stir in the remaining 2 cloves minced garlic and 1 tbsp grated ginger, cooking for 1 minute until fragrant.
4. Pour in crushed tomatoes and bring to a simmer. Cook for 5-7 minutes, stirring occasionally, until the sauce thickens slightly.
5. Return the seared chicken to the pot. Stir in coconut milk (or heavy cream) and butter. Add crushed fenugreek leaves, if using.
6. Reduce heat to low, cover, and simmer for 10-15 minutes, or until chicken is cooked through and tender.
7. Adjust seasoning if needed. Garnish with fresh cilantro before serving.

Chef's Tip: Ensure your chicken is cut into even pieces to promote uniform cooking.

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15-Minute Quick & Easy Butter Chicken

A slightly more involved, but still rapid, version for when you have a bit more time than 10 minutes but are still pressed.

Macros per serving (approximate): 450 cal | 42g Protein | 28g Carbs | 20g Fat

Prep time: 5 mins | Cook time: 15 mins | Servings: 4

Ingredients:

• 600 g (1.3 lb) boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tbsp (15 ml) olive oil
• 2 tbsp (28 g) unsalted butter, divided
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 tbsp (15 g) grated fresh ginger
• 1 tbsp (15 g) garam masala
• 1 tsp (5 g) ground cumin
• ½ tsp (2.5 g) turmeric powder
• ¼ tsp (1.25 g) cayenne pepper (optional, for heat)
• 400 g (14 oz) canned tomato sauce
• 120 ml (½ cup) half-and-half or light cream
• Salt and black pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat olive oil and 1 tbsp of butter in a large skillet over medium-high heat. Add chicken pieces and sear for 5-7 minutes until lightly browned and almost cooked through. Remove chicken and set aside.
2. Add the remaining 1 tbsp of butter to the skillet. Add chopped onion and sauté until softened, about 3-4 minutes.
3. Stir in minced garlic and grated ginger, cooking for 1 minute until fragrant. Add garam masala, cumin, turmeric, and cayenne pepper (if using), stirring for 30 seconds.
4. Pour in tomato sauce and bring to a gentle simmer. Return the chicken to the skillet.
5. Stir in half-and-half or light cream. Reduce heat to low and simmer for 3-5 minutes, allowing the flavors to meld and the chicken to finish cooking.
6. Season with salt and pepper to taste. Garnish with fresh cilantro and serve.

Chef's Tip: Use pre-minced garlic and ginger to cut down on prep time.

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Post-Workout Butter Chicken Bowl

Designed for optimal recovery, this recipe maximizes protein and includes complex carbohydrates for replenishing glycogen stores.

Macros per serving (approximate): 650 cal | 55g Protein | 60g Carbs | 22g Fat

Prep time: 20 mins | Cook time: 30 mins | Servings: 4

Ingredients:

• 700 g (1.5 lb) boneless, skinless chicken breast or thighs, cubed
• 150 g (⅔ cup) 0% fat Greek yogurt (for marinade)
• 2 tbsp (30 ml) lemon juice
• 2 tsp (10 g) grated fresh ginger (for marinade)
• 4 cloves garlic, minced (for marinade)
• 2 tbsp (30 g) garam masala
• 1 tbsp (15 g) ground cumin
• 1 tsp (5 g) ground coriander
• 1 tsp (5 g) paprika
• ½ tsp (2.5 g) turmeric powder
• Salt and black pepper to taste
• 1 tbsp (15 ml) olive oil
• 1 large red onion, diced
• 400 g (14 oz) canned crushed tomatoes
• 240 ml (1 cup) chicken broth, low sodium
• 120 ml (½ cup) light coconut milk
• 1 tbsp (14 g) unsalted butter (optional, can omit for lower fat)
• 250 g (1 ¼ cup) cooked basmati rice or quinoa per serving (prepared separately)
• Fresh cilantro, chopped, for garnish

Instructions:

1. Marinate chicken: In a large bowl, combine chicken, Greek yogurt, lemon juice, 2 tsp ginger, 4 cloves minced garlic, 1 tbsp garam masala, 1 tsp cumin, 1 tsp coriander, paprika, turmeric, salt, and pepper. Mix well and marinate for at least 1 hour, or up to 6 hours in the refrigerator.
2. Heat olive oil in a large pan over medium-high heat. Add the marinated chicken and sear until browned on all sides, about 5-7 minutes. Remove chicken and set aside.
3. Add diced red onion to the pan, sautéing until softened, about 5 minutes.
4. Stir in the remaining 1 tbsp garam masala. Cook for 30 seconds until fragrant.
5. Pour in crushed tomatoes and chicken broth. Bring to a simmer, then reduce heat and cook for 10 minutes to allow flavors to deepen.
6. Return chicken to the pan. Stir in light coconut milk and butter (if using). Simmer for 5-7 minutes, until chicken is cooked through.
7. Serve each portion of Butter Chicken over 250 g (1 ¼ cup) cooked basmati rice or quinoa, garnished with fresh cilantro.

Chef's Tip: Adding a pinch of cinnamon to the marinade can enhance the warming spices, perfect for post-workout comfort.

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Cutting/Low-Calorie Butter Chicken

This recipe focuses on lean protein and reduced fat without compromising on flavor, ideal for a calorie deficit.

Macros per serving (approximate): 360 cal | 40g Protein | 20g Carbs | 12g Fat

Prep time: 15 mins | Cook time: 25 mins | Servings: 4

Ingredients:

• 600 g (1.3 lb) boneless, skinless chicken breast, cubed
• 100 g (⅓ cup + 1 tbsp) 0% fat Greek yogurt (for marinade)
• 1 tbsp (15 ml) lime juice
• 1 tsp (5 g) grated fresh ginger (for marinade)
• 2 cloves garlic, minced (for marinade)
• 2 tsp (10 g) garam masala
• 1 tsp (5 g) ground cumin
• ½ tsp (2.5 g) chili powder
• ½ tsp (2.5 g) turmeric powder
• Salt and black pepper to taste
• Cooking spray or 1 tsp (5 ml) olive oil
• 1 medium onion, finely diced
• 400 g (14 oz) canned diced tomatoes, unsalted, blended into a puree
• 120 ml (½ cup) low-fat evaporated milk or unsweetened almond milk
• 15 g (1 tbsp) peanut butter (for creaminess and flavor, low-fat alternative to heavy cream)
• ½ tsp (2.5 g) fenugreek leaves (kasuri methi), crushed (optional)
• Fresh cilantro, chopped, for garnish

Instructions:

1. Marinate chicken: In a bowl, combine chicken, Greek yogurt, lime juice, 1 tsp ginger, 2 cloves minced garlic, 2 tsp garam masala, 1 tsp cumin, chili powder, turmeric, salt, and pepper. Mix well and marinate for at least 30 minutes.
2. Heat a large non-stick skillet over medium-high heat with cooking spray or a minimal amount of olive oil. Add the marinated chicken and sear until browned, about 5-7 minutes. Remove chicken and set aside.
3. Add diced onion to the same skillet, sautéing until softened, about 5 minutes.
4. Stir in the remaining garam masala. Cook for 30 seconds.
5. Pour in the blended tomato puree. Bring to a simmer and cook for 5 minutes, allowing it to reduce slightly.
6. Whisk in low-fat evaporated milk (or almond milk) and peanut butter until smooth. Return the chicken to the skillet.
7. Stir in crushed fenugreek leaves, if using. Reduce heat to low and simmer for 5-7 minutes, until chicken is cooked through and sauce has thickened.
8. Serve immediately, garnished with fresh cilantro.

Chef's Tip: To enhance the smoky flavor without added fat, consider grilling or air-frying the marinated chicken before adding it to the sauce.

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Cycle-Syncing Comfort Butter Chicken

This recipe is designed with nutrient-dense ingredients to support various phases of the menstrual cycle, offering comfort and key nutrients. It incorporates ingredients like spinach (iron, magnesium), and ginger (anti-inflammatory) for overall well-being.

Macros per serving (approximate): 520 cal | 48g Protein | 35g Carbs | 25g Fat

Prep time: 20 mins | Cook time: 35 mins | Servings: 4

Ingredients:

• 600 g (1.3 lb) boneless, skinless chicken thighs or breast, cubed (thighs are richer in iron and healthy fats)
• 120 g (½ cup) full-fat Greek yogurt or coconut yogurt
• 1 tbsp (15 ml) apple cider vinegar (supports digestion)
• 2 tsp (10 g) grated fresh ginger (for marinade and sauce)
• 4 cloves garlic, minced (for marinade and sauce)
• 1 ½ tbsp (22.5 g) garam masala
• 1 tsp (5 g) ground cumin
• 1 tsp (5 g) ground coriander
• ½ tsp (2.5 g) turmeric powder
• ¼ tsp (1.25 g) black pepper
• Salt to taste
• 1 tbsp (15 ml) ghee or coconut oil
• 1 large onion, finely chopped
• 400 g (14 oz) canned crushed tomatoes
• 240 ml (1 cup) vegetable or bone broth (rich in minerals)
• 120 ml (½ cup) full-fat coconut milk (for healthy fats)
• 2 tbsp (28 g) unsalted butter
• 1 cup (30 g) fresh spinach, chopped
• 1 tsp (5 g) fenugreek leaves (kasuri methi), crushed
• Fresh cilantro, chopped, for garnish
• Optional: 1 tbsp (15 ml) honey or maple syrup for sweetness balance

Instructions:

1. Marinate chicken: In a large bowl, combine chicken, Greek yogurt (or coconut yogurt), apple cider vinegar, 1 tsp ginger, 2 cloves minced garlic, 1 tbsp garam masala, cumin, coriander, turmeric, black pepper, and salt. Mix well and marinate for at least 1 hour, or up to 8 hours in the refrigerator.
2. Heat ghee or coconut oil in a large pot over medium-high heat. Add the marinated chicken and sear until browned on all sides, about 5-7 minutes. Remove chicken and set aside.
3. Add chopped onion to the pot, sautéing until translucent, about 5-7 minutes. Stir in the remaining 1 tsp ginger and 2 cloves minced garlic, cooking for 1 minute until fragrant.
4. Stir in the remaining ½ tbsp garam masala. Cook for 30 seconds.
5. Pour in crushed tomatoes and vegetable/bone broth. Bring to a simmer, then reduce heat and cook for 10-12 minutes, allowing the sauce to develop.
6. Return chicken to the pot. Stir in full-fat coconut milk, unsalted butter, and honey/maple syrup (if using).
7. Add fresh spinach and crushed fenugreek leaves. Cook for 3-5 minutes, or until spinach is wilted and chicken is cooked through.
8. Adjust seasoning if needed. Serve warm, garnished with fresh cilantro.

Chef's Tip: During the luteal phase, consider serving with a side of sweet potato or brown rice for extra complex carbohydrates and comforting warmth.

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Meal Prep & Storage Guide

Mastering meal prep ensures your Butter Chicken stays delicious and convenient throughout the week.

• Cool Completely: Always allow your Butter Chicken to cool down to room temperature before transferring it to storage containers. This prevents condensation which can lead to sogginess.
• Airtight Containers: Store cooled Butter Chicken in airtight containers in the refrigerator for up to 3-4 days.
• Freezing for Longevity: For longer storage, Butter Chicken freezes exceptionally well. Transfer cooled portions to freezer-safe containers or heavy-duty freezer bags (removing as much air as possible). It can be frozen for up to 3 months. Note that cream-based sauces can sometimes separate slightly upon thawing, but a good stir during reheating usually resolves this.
• Reheating Right:
  • Stovetop (Recommended): Gently reheat on the stovetop over medium-low heat, stirring occasionally. If the sauce has thickened, add a splash of water or broth to restore its consistency. This method helps maintain the sauce's texture.
  • Microwave: Reheat in short bursts (1-2 minutes at a time), stirring in between, until heated through. Be cautious as aggressive microwaving can sometimes cause cream-based sauces to split.
• Preventing Dryness: If pairing with rice, store the rice separately or add a tablespoon of water to the rice when reheating in the microwave to help it steam and remain fluffy.

Cycle Syncing & Health Benefits

Butter Chicken, when prepared with nourishing ingredients, can be a fantastic addition to a cycle-syncing diet, providing essential nutrients that support different phases of the menstrual cycle.

• Follicular Phase (Days 1-13 approx.): As energy levels begin to rise, focus on protein for muscle repair and growth. Chicken breast provides lean protein, while spices like ginger and turmeric offer anti-inflammatory benefits to support the body's natural processes. Probiotic-rich Greek yogurt in marinades can aid digestion.
• Ovulation Phase (Days 14-17 approx.): High energy levels call for sustained fuel. The protein in Butter Chicken helps stabilize blood sugar, while healthy fats from coconut milk or ghee support hormone production. Adding vibrant vegetables like bell peppers or spinach can provide extra antioxidants and fiber.
• Luteal Phase (Days 18-28 approx.): This phase can bring about cravings and a need for comfort. Butter Chicken offers a satisfying, warming meal. Ingredients like chicken thighs (rich in iron), spinach (magnesium), and complex carbohydrates (if served with rice or sweet potato) can help manage fatigue, reduce sugar cravings, and support mood. The healthy fats contribute to satiety and hormone balance.
• Menstrual Phase (Days 1-5 approx.): During menstruation, the body benefits from iron-rich foods to replenish lost blood. Chicken, especially thighs, is an excellent source of iron. Comforting spices and a warm, creamy sauce can be incredibly soothing. Magnesium-rich ingredients, such as spinach or nuts (if added), can also help alleviate cramps.

Beyond cycle syncing, Butter Chicken is an excellent source of high-quality protein, crucial for muscle repair, growth, and satiety. It also provides essential micronutrients like Vitamin A, iron, and zinc from the chicken and tomato base. The spices, such as turmeric and ginger, are known for their anti-inflammatory properties, contributing to overall health.

Common Mistakes to Avoid

Even a simple dish can go wrong without attention to detail. Here are some common Butter Chicken blunders to steer clear of:

• Overcooking the Chicken: Chicken breast can dry out quickly. Marinating helps, but searing it just until browned and then letting it finish cooking in the sauce prevents a tough, stringy texture. If using chicken breast, marinating it overnight can help keep it tender.
• Skipping the Marination: A good marinade, often yogurt-based with spices and lemon juice, is crucial for tender, flavorful chicken that truly absorbs the aromatic spices. Don't skip this step for best results.
• Not Cooking Down the Sauce: Rushing the tomato base can result in a raw, acidic flavor. Allow the tomatoes and spices to simmer and meld, until the oil starts to separate, indicating deep flavor development.
• Adding Cream Too Early (or too much): Dairy can sometimes curdle if added to a scorching hot sauce, or if simmered for too long. Stir in cream or coconut milk at the end, just to heat through and achieve desired creaminess. Adding too much cream can also dilute the spice and depth of the dish.
• Using Stale Spices: Spices lose their potency over time. Fresh, aromatic spices are key to the vibrant flavor profile of Butter Chicken.

Conclusion

Butter Chicken doesn't just satisfy cravings; it's a versatile, nutrient-dense meal that can be perfectly tailored to support your fitness goals and hormonal health. From quick weeknight dinners to strategic meal prep, these recipes demonstrate how a classic comfort food can become a powerful ally in your healthy eating journey. Embrace the rich flavors and impressive macros of Butter Chicken, and elevate your approach to nutrition.

Track these Butter Chicken recipes and your daily macros for free with the JustMacros app.