Double Chicken Masala Macros
| Ingredient | Quantity (grams) | Calories | Protein (g) | Carbs (g) | Fat (g) | Cost |
|---|---|---|---|---|---|---|
| Chicken Thigh (cubed) | 200 | 200 | 43 | 0 | 26 | $2.20 |
| Spinach | 150 | 35 | 8 | 6 | 0.5 | $0.75 |
| Cherry Tomatoes (halved) | 150 | 28 | 1 | 6 | 0.0 | $1.30 |
| Chickpeas | 120 | 200 | 10 | 32 | 3 | $1.60 |
| PR Masala | 15 | 79 | 1.58 | 17.30 | 0.38 | $2.00* |
| Total | 648 | 62 | 44 | 29.5 | $7.85 |
*Stock up and save — Flavor Pump’s 30-Pack Power Lift brings your cost down to $1.83 per sachet, making every meal (and rep) go further.
If you’ve ever struggled through bland meal prep, this high-protein chicken tikka masala bowl is the reset button.
It combines juicy chicken thighs, roasted tomatoes, hearty chickpeas, and sautéed spinach into a bowl that actually tastes like something you’d want to eat twice — not just something you tolerate for macros.
This is a practical, flavor-forward meal prep option that keeps things simple while delivering real depth.
Why This Recipe Works
- Balanced protein sources: chicken and chickpeas create a more satisfying meal.
- Layered flavor: browned chicken, blistered tomatoes, and spices build depth without heavy sauces.
- Meal prep friendly: this bowl holds up well in the fridge and reheats easily.
- Flexible: adjust the spice level, creaminess, or ingredients based on your goals.
How to Make the Chicken Masala Bowl
1 Cook the Spinach
Add spinach to a pan with a small amount of olive oil and a splash of water. Cook until wilted, then remove and set aside.
2 Sauté the Tomatoes
In the same pan, add cherry tomatoes. Cook until softened and slightly blistered, but not fully broken down. Remove and set aside.
3 Cook the Chicken
Add cubed chicken thighs to the pan over medium-high heat. Cook until browned and fully cooked through, developing a light caramelized exterior.
4 Add Chickpeas
Stir in chickpeas and cook briefly so they absorb flavor from the pan.
5 Assemble the Bowl
Layer the spinach on the bottom, add tomatoes on top, then spoon the chicken and chickpeas over everything.
Finish by adding Flavor Pump’s PR Masala while everything is still warm.
Ingredient Notes
- Chicken thighs: more flavorful and forgiving than chicken breast.
- Chickpeas: add texture, fiber, and plant-based protein.
- Spinach: keeps the dish balanced without overpowering the flavor.
- Tomatoes: add acidity and brightness to cut through the richness.
Easy Substitutions
- Swap chicken thighs for chicken breast if you prefer a leaner option.
- Use kale or arugula instead of spinach.
- Replace chickpeas with lentils or white beans.
- Use canned diced tomatoes if fresh cherry tomatoes aren’t available.
Meal Prep & Storage Tips
- Store in airtight containers for up to 4 days in the fridge.
- Reheat in a pan or microwave with a small splash of water.
- Add Greek yogurt or sauce after reheating for the best texture.
- Keep seasoning separate if prepping multiple days to maintain freshness.
Serving Suggestions
- Serve over rice, cauliflower rice, or quinoa.
- Add cucumber or raita for a cooling contrast.
- Pair with naan or flatbread for a more filling meal.
Macro-Friendly Tips
- Use minimal oil when cooking.
- Skip the butter if you’re cutting calories.
- Add Greek yogurt for extra protein and creaminess.
- Control the portion size of chickpeas based on your carb targets.
Where Flavor Pump Fits In
A masala-style spice blend is what brings this bowl together.
Using a pre-portioned option like Flavor Pump’s PR Masala makes it easier to control flavor intensity without measuring multiple spices. It’s especially useful for meal prep because each bowl can be seasoned consistently without relying on heavy bottled sauces.
Frequently Asked Questions
Can I use chicken breast instead of thighs?
Yes. Chicken breast works well if you prefer a leaner option, but be careful not to overcook it.
Is this recipe good for meal prep?
Yes. It stores well for several days and reheats easily without losing too much texture.
How can I make this dish creamier?
Add a spoonful of Greek yogurt or a splash of light coconut milk after cooking.
Can I make this vegetarian?
Yes. Replace the chicken with extra chickpeas, tofu, or lentils.
What spices are in masala seasoning?
Masala-style seasoning often includes spices like cumin, coriander, paprika, turmeric, chili, and other warming spices.
How spicy is this recipe?
It depends on the seasoning used. You can adjust the heat by adding more or less chili, yogurt, or cooling toppings like cucumber or raita.