Butter Chicken Meal Prep
Meal Prep • Canada
About Butter Chicken Meal Prep
Canadian meal-prep version of butter chicken with rice.
How to Make Butter Chicken Meal Prep (Traditional & Healthy Version)
Butter Chicken Meal Prep is a beloved staple of Canadian multicultural cuisine, offering a delicious fusion of rich flavours and nourishing ingredients. Inspired by the vibrant communities across Canada, this dish has evolved to suit a wide range of tastes and dietary preferences, making it a popular choice for meal preppers who value both taste and nutrition. Unlike traditional versions, this healthy adaptation is lighter in calories, yet still brimming with the creamy, savoury, and mildly spiced notes that make Butter Chicken a household favourite from coast to coast. Canadians have embraced Butter Chicken as part of the culinary mosaic that defines the nation's food scene. The dish’s comforting aroma and satisfying protein content make it ideal for busy professionals, students, and families who seek nutritious, make-ahead meals for lunch or dinner. This recipe is designed to be simple enough for home cooks, while maintaining the authenticity and heartiness that Canadians love. With its lower calorie count and balanced macros, this Butter Chicken Meal Prep is perfect for anyone looking to enjoy a taste of Canada’s diverse food culture without compromising on health.
Ingredients(for 1 meal prep container (about 1.5 cups cooked meal with rice and vegetables))
- 200g Boneless skinless chicken breast (local, free-range if possible)
- 1/3 cup Plain low-fat Greek yogurt
- 3/4 cup Tomato puree (no salt added)
- 1/2 medium Onion (finely diced)
- 2 Garlic cloves (minced)
- 1 tsp Fresh ginger (grated)
- 1 tsp Olive oil
- 1 tsp Garam masala
- 1/2 tsp Paprika
- 1/2 tsp Cumin
- 1/2 cup (uncooked) Brown basmati rice
- 1/2 cup Frozen peas and carrots - optional
- 1/2 tsp Salt (to taste)
- 1 tbsp Fresh cilantro (chopped, for garnish) - optional
Instructions
- 1
Marinate the diced chicken breast in Greek yogurt, half the garam masala, half the paprika, ginger, and a pinch of salt. Let sit for 10 minutes.
10 minutes
Marinating helps tenderize the chicken and infuse it with flavour.
- 2
While the chicken marinates, cook brown basmati rice according to package instructions. Fluff and set aside.
15 minutes
Use a rice cooker for perfectly cooked, fluffy rice every time.
- 3
Heat olive oil in a nonstick skillet over medium heat. Sauté onion until translucent, about 3 minutes. Add garlic and sauté for 1 minute.
4 minutes
Do not burn garlic; it should be fragrant but not browned.
- 4
Add marinated chicken to the skillet. Cook for 4-5 minutes until chicken is lightly browned.
5 minutes
Stir occasionally to ensure even cooking and prevent sticking.
Why This Dish is Healthy
This meal is a healthy choice because it utilizes lean cuts of chicken, low-fat dairy, and wholesome grains, reducing unnecessary calories and saturated fats. By incorporating a generous amount of vegetables and using minimal oil, it delivers essential nutrients while keeping the calorie count in check. The inclusion of Greek yogurt offers probiotics and additional protein, making this Butter Chicken Meal Prep ideal for those seeking nutritious, balanced meals without sacrificing authentic flavour.
This Butter Chicken Meal Prep is packed with lean protein from chicken breast and Greek yogurt, supporting muscle maintenance and satiety. Brown basmati rice provides complex carbohydrates for sustained energy, while peas and carrots add dietary fibre, vitamins A and C, and antioxidants. Using olive oil in moderation delivers heart-healthy fats. The overall dish is balanced in macronutrients, low in saturated fat, and contains no added sugars, making it suitable for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Marinate chicken overnight for even deeper flavour.
- 💡Tip 2: Use a nonstick skillet to minimize oil usage.
- 💡Tip 3: Add a squeeze of fresh lemon before serving for a zesty finish.
Storage & Serving
Store meal prep containers in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop until steaming hot before serving. For longer storage, freeze portions for up to 2 months.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 185.0 kcal |
| Protein | 13.0 g |
| Carbohydrates | 17.0 g |
| Total Fat | 8.0 g |
| Fiber | 2.0 g |
Cultural Notes
Butter Chicken Meal Prep is a CanadianCalorie priority food for restaurant, grocery, high-protein, meal-prep, multicultural or province-level nutrition searches in Canada.
