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Healthy Butter Chicken by 28bySamWood

Warm-up with my famous, healthy version of butter chicken. It's a healthy take on the traditional Indian takeaway everyone loves, proving great tasting food can be good for you.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 2
Course: Main Course
Cuisine: Indian
Dietary Requirements: Gluten Free
Author: Sam Wood


For the butter chicken

  • 4 tablespoons basmati rice
  • 1/2 tablespoon coconut oil
  • 250 g chicken thigh fillets cubed
  • 1/2 onion diced
  • 2 cloves garlic minced
  • 1/2 red chilli small, finely chopped
  • 1 teaspoon ginger minced
  • 1 teaspoon coriander ground
  • 1 1/3 teaspoon cumin ground
  • 1/2 teaspoon cinnamon ground
  • 2 cloves
  • 1 bay leaf
  • 1/2 cup passata
  • 1/2 cup coconut cream
  • 1 tablespoon tomato paste
  • 2 cups kale finely chopped
  • salt
  • pepper

For the garnish

  • 2 tablespoons fresh coriander roughly chopped
  • 1/2 lemon quartered


Prepare the rice

  • Bring saucepan of water to boil and prepare according to packet instructions.
  • Once rice is cooked to your liking, drain and serve alongside the butter chicken.

Prepare the chicken

  • Heat oil in fry pan over moderate heat.
  • Add chopped onion, garlic, chilli and ginger.
  • Stir until starting to soften.
  • Add spices, cloves and bay leaf to the frypan and stir for a minute.
  • Add chicken and stir until starting to brown.
  • Pour in tomato passata, coconut cream and tomato paste.
  • Stir and allow to simmer with lid on for 10 minutes.
  • After 10 minutes, remove lid from the chicken, add kale, stir and continue to simmer uncovered for a further 15 minutes.
  • Season the sauce to taste at this point.
  • Simmer until rice is ready.

Garnish & serve

  • Serve the rice and butter chicken in a bowl
  • Top with fresh coriander and drizzle with fresh lemon juice if desired.


Serve with some rice or quinoa, and if you can’t eat a curry without naan bread, why not try this healthy alternative to naan bread.
Nutrition Facts
Woody's Healthy Butter Chicken
Amount Per Serving
Calories 481.6 Calories from Fat 200
% Daily Value*
Fat 22.2g34%
Saturated Fat 15.37g96%
Carbohydrates 32.18g11%
Fiber 6.38g27%
Sugar 8.42g9%
Protein 29.4g59%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.