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Chicken Tikka Masala Tenders

Chicken tenders marinated in a yogurt, garam masala sauce, grilled on a stove top or gas grill, and topped with an addictively creamy cilantro sauce. These Chicken Tikka Masala Tenders are packed with flavor.
Prep Time15 mins
Cook Time10 mins
Marinating Time2 hrs
Course: Dinner
Cuisine: Indian
Keyword: Chicken Tikka Masala Tenders
Servings: 6 servings
Calories: 213kcal



  • 1 1/2 pounds chicken breast tenderloins*
  • 1 1/2 tablespoons garam masala
  • 1/2 tablespoon curry powder
  • 1 tablespoon coriander
  • 1/2 teaspoon salt
  • 2 tablespoons tomato paste
  • 1 teaspoon brown sugar
  • 1/2 tablespoon ginger grated
  • 3 cloves fresh minced garlic
  • 2 tablespoons fresh lime juice
  • 2 tablespoons vegetable oil
  • 1/4 cup plain Greek yogurt


  • 1 cup cilantro chopped
  • 1 jalapeño seeds removed and chopped
  • 2 cloves fresh minced garlic
  • 1/2 teaspoon salt
  • 2 tablespoons lime juice
  • 1 tablespoon honey
  • 1/2 cup plain Greek yogurt
  • Basmati rice for serving



  • In a medium sized bowl, stir together garam masala, curry powder, coriander, salt, tomato paste, brown sugar, ginger, garlic, lime juice, vegetable oil, and yogurt until smooth and well combined.
  • Add chicken to bowl and ensure that all of the chicken is coated with yogurt and spice mixture. Refrigerate for 2 to 6 hours.
  • Remove chicken from marinate and shake of excess marinade.
  • Grilling: Turn grill to 500 degrees. Once grill reaches 500, turn heat down to 450 and place chicken on grill. Cook until browned on one side, then flip and cook until chicken is cooked through (no longer pink in the center).
  • Stove Top: Heat pan (ideally cast iron grilling pan) over medium high heat. Place chicken on pan and cook until browned on one side, then flip and cook until chicken is cooked through (no longer pink in the center).

Sauce and Serving

  • Place cilantro, jalapeno, garlic, salt, lime juice, and honey in a blender or food processor. Blend until mixture is almost a paste. You may need to use a spatula to scrape down sides of blender/processor a few times.
  • Stir mixture into greek yogurt. Serve over chicken and with basmati rice, if desired.


*Instead of chicken tenderloins, you may also use boneless, skinless chicken breasts, and cut each breast into 3-4 long strips.
**Nutritional estimates do not include rice.


Calories: 213kcal | Carbohydrates: 7g | Protein: 27g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 74mg | Sodium: 573mg | Potassium: 545mg | Fiber: 1g | Sugar: 5g | Vitamin A: 340IU | Vitamin C: 9mg | Calcium: 43mg | Iron: 1mg