When your usual meal prep starts to feel boring or you catch yourself eyeing takeout, these Tikka Masala Burritos step in. They hit every mark: spicy, hearty, high in protein, and just different enough to shake up your week.
This is comfort food with structure behind it. One batch gives you 11 burritos that hold up in the fridge or freezer, ready to reheat when you’re running low on time or energy.
What Makes These Work
These burritos pack bold flavor and practical prep in one. The chicken gets marinated with yogurt, ginger, garlic, and spice, then finished with a creamy, rich Masala Sauce. Add rice to hold it together, wrap it tight, and you’re set for days.
No sad leftovers, no bland repeats, just real flavor that keeps you feeling full and clear.
Macros Per Burrito
Each burrito (makes 11) delivers:
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500 calories
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41g protein
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47g carbs
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17g fat
They’re hearty enough to replace your usual takeout while keeping your macros steady.
Ingredients You’ll Need
For The Chicken / Marinade
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48oz chicken breast
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240g low fat yogurt
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2 Tbsp minced garlic
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2 Tbsp ginger paste
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Juice of 2 lemons
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2 Tbsp salt
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¼ Spice mix
Spice Mix
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3 Tbsp smoked paprika
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2 Tbsp cumin
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1 Tbsp garam masala
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1 Tbsp coriander
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1 tsp turmeric
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1 tsp cayenne pepper
For The Masala Sauce
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30g butter
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2 onions, chopped
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2 Tbsp minced garlic
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2 Tbsp ginger paste
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4 Tbsp tomato paste
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¼ Spice mix
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14.5oz canned tomatoes
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2 handfuls chopped cilantro stems
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200g low fat Greek yogurt
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15g butter
For The Rice
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200g basmati rice
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350g chicken bone broth (optional)
Tortillas
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11 burrito tortillas
These ingredients are practical, easy to find, and come together without fancy equipment.
How To Make Them
Instructions: Follow along with our YouTube recipe video.
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Combine smoked paprika, cumin, garam masala, coriander, turmeric, and cayenne pepper. Divide in half for the marinade and sauce.
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Mix yogurt, garlic, ginger paste, lemon juice, salt, and half the spice mix for the marinade. Coat chicken and marinate for at least 2 hours.
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Grill or broil chicken until charred but slightly undercooked (around 10 minutes). Dice when cooled.
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For the sauce, melt butter over medium-high heat. Add onions, cook until browned. Add garlic and ginger paste, sauté for 3 minutes. Stir in tomato paste, remaining spice mix, canned tomatoes, and cilantro stems. Simmer for 10 minutes.
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Add yogurt and butter to the sauce. Return diced chicken to the sauce and simmer 15–20 minutes until fully cooked through.
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Rinse basmati rice well and cook with bone broth if using.
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Mix chicken Tikka Masala and rice together. Let cool slightly, then divide among 11 tortillas. Roll tightly.
Freezing And Reheating Tips
Wrap burritos individually in foil or store in a freezer-safe bag.
To reheat:
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Microwave each for 2–3 minutes
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For extra texture, crisp them in a skillet or air fryer after microwaving
They keep flavor and structure intact, even after a week or more in the freezer.
Built For Busy Days
You don’t always have time to stand over the stove every night. These Tikka Masala Burritos let you cook once and stack your week with reliable, high-protein meals.
It’s bold flavor that doesn’t need a fork — just grab, heat, and keep moving.
High-Protein Eating Made Easier
Meal prep doesn’t have to mean dry chicken and broccoli. Smart recipes like these prove you can enjoy the process and the food, without dropping your standards or your macros.
Want More Recipes Like This One?
Check out the Stealth Health Meal Prep Cookbook for 110 recipes that hold up in real life. Plus, the Meal Prep Weekly newsletter drops fresh ideas, prep tips, and written instructions every week. Our Stealth Health cookbook collection is currently $30 off and has over 300 recipes that recalibrate health, not flavor.
Sometimes, one good burrito waiting in the fridge makes the whole day feel easier.
-Stealth Health Kitchen Staff
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