Mediterranean Diet Butter Chicken Healthy Recipe

A Healthy Twist on a Traditional Classic

Butter chicken is a beloved comfort food known for its creamy, rich, and flavorful sauce. While delicious, the traditional version often relies on heavy cream and large amounts of butter, making it high in saturated fat and not always the best fit for a heart-healthy lifestyle.

This Mediterranean Diet version is a lighter, nourishing twist that keeps all the flavor but swaps in wholesome ingredients. By using Greek yogurt instead of heavy cream and extra virgin olive oil instead of butter, you get the same creamy texture with healthier fats and added nutrients. It’s a dish that satisfies your cravings while supporting your long-term health goals.

Why This Version Is Healthier?

• Heart-healthy fats: Extra virgin olive oil replaces butter, providing monounsaturated fats that support cholesterol balance and cardiovascular health.

• Protein-rich & filling: Chicken paired with Greek yogurt adds lean protein to keep you satisfied and energized.

• Anti-inflammatory spices: Turmeric, cumin, paprika, coriander, and cinnamon aren’t just flavorful—they’re packed with antioxidants and compounds that help calm inflammation in the body.

• Gut-friendly boost: Greek yogurt offers probiotics while the spices support digestion, making this meal both delicious and nourishing.

• Lower in saturated fat: Compared to traditional butter chicken, this recipe is lighter, making it a better everyday option for a Mediterranean-style lifestyle.

Adopting an anti-inflammatory meal plan rooted in the Mediterranean Diet can:

• Reduce chronic inflammation, potentially lowering the risk of chronic diseases.

  
  

• Support heart health through the consumption of omega-3 fatty acids and healthy fats.

  
  

• Support digestive health with fiber-rich foods.

  
  

• Promote overall well-being by providing essential nutrients and antioxidants.

Mediterranean Diet Butter Chicken Healthy Recipe

Servings: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients

• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces

• 1 tbsp extra virgin olive oil

• 1 yellow onion, finely diced

• 3 garlic cloves, minced

• 1-inch piece fresh ginger, grated

• 1 can (14 oz) crushed tomatoes, make sure it's no salt added or low sodium! This is my personal favorite

• ½ cup plain Greek yogurt

• 2 tbsp tomato paste

• 1 tsp turmeric

• 1 tsp ground cumin

• 1 tsp smoked paprika

• ½ tsp ground coriander

• ½ tsp cinnamon

• ½ tsp chili flakes (optional, to taste)

• Salt + black pepper to taste

• Fresh cilantro, chopped (for garnish)

Directions

1. Heat olive oil in a large skillet over medium heat. Add onions and cook until soft and golden.

   
   

2. Stir in garlic and ginger, cooking 1–2 minutes until fragrant.

   
   

3. Add chicken pieces and spices, cooking until lightly browned.

   
   

4. Stir in crushed tomatoes, tomato paste, salt, and pepper. Simmer 15 minutes.

   
   

5. Remove from heat and stir in Greek yogurt until creamy.

   
   

6. Garnish with cilantro and serve with brown rice, farro, or whole wheat pita.

Nutrition Profile (per serving)

Calories: ~280

Protein: ~20.5 g

Fat: ~16.3 g

Carbohydrates: ~14.5 g

Fiber: ~2.8 g

✅ High in lean protein from chicken and Greek yogurt

✅ Heart-healthy fats from extra virgin olive oil

✅ Rich in antioxidants + anti-inflammatory spices

✅ Lower in saturated fat than traditional butter chicken

What Is the Mediterranean Diet?

How to Build a Balanced Mediterranean Diet Plate

Start Simple, Stay Consistent

With flexible, balanced meals built around whole ingredients, you’ll be able to stay full, feel energized, and take care of your health without giving up flavor or variety.

Bookmark this page and use this as a rotating framework to build consistency and momentum. Healthy eating doesn’t have to be perfect, just intentional.

Mediterranean Diet Amazon Fresh Shoppable Recipes:

Mediterranean Diet Meal Plans:

Mediterranean Diet Shopping List:

Explore More: Mediterranean Diet Food Lists (Volumes 1–5)

Looking to build your Mediterranean pantry or refresh your grocery list? Browse these dietitian-approved food lists to discover what to stock up on.

Each list contains a selection of 10 items, including nutrition benefits highlights and simple ways to use.

Want More Mediterranean Diet Resources and Recipes?

Looking for more support on your healthy eating journey? Bookmark this post and explore others for comprehensive Mediterranean Diet resources and expert advice. Don't forget to check my social media and follow @Mayazbites