This healthy Instant Pot chicken tikka masala is a quick, easy, Whole30-compliant take on the classic Indian favorite. Ready in about 30 minutes, it’s flavorful, family-friendly, and naturally gluten- and dairy-free.
What Makes This Recipe Great
I love Indian food, and chicken tikka masala is one of those comfort dishes that always satisfies. This version keeps the rich, savory, and slightly spicy flavors you expect while making the recipe gluten free, dairy free, Whole30, and paleo-friendly. Instead of heavy cream and butter, the sauce uses full-fat coconut milk (the solid cream from the top of the can) and ghee or a dairy-free butter alternative, producing a creamy, aromatic sauce without sacrificing taste.
The dish relies on aromatic spices—garam masala, coriander, cumin, turmeric, and a touch of chili—to build deep flavor. Using an Instant Pot speeds things up, so you can have a hearty, restaurant-style meal on the table in half an hour.
Recipe Highlights
- Simple to prepare
- Authentic-tasting tikka masala flavors
- Gluten free and dairy free
- Whole30 & paleo-friendly
- Ready in under 30 minutes
- Minimal, everyday ingredients
Ingredient Notes
- Chicken: Skinless, boneless chicken breasts cut into 1–2 inch cubes. Boneless, skinless thighs also work well.
- Ghee or dairy-free butter: Ghee is clarified butter and often tolerated by those with dairy sensitivities. For a true dairy-free option, use a vegan butter.
- Garlic & Onion: Fresh minced garlic and a diced yellow or sweet onion create the flavor base.
- Tomato sauce or puree: Use plain canned tomato sauce or puree without added salt or spices.
- Full-fat coconut milk: Use the solid cream from the top of a 13.5 oz can; do not substitute thin carton coconut milk.
- Chicken broth: Use any chicken broth or stock you have on hand.
- Spices: Garam masala, ground coriander, cumin, paprika, chili powder, cayenne, and turmeric.
- Sea salt: Start conservatively and adjust to taste at the end.
- Arrowroot powder or tapioca starch: Used to thicken the sauce into a silky finish.
Step-by-Step Chicken Tikka Masala
- Sauté aromatics and spices: Set the Instant Pot to Sauté and melt ghee. Add diced onion, minced garlic, and all spices. Cook 1–2 minutes until the onions begin to soften and the spices are fragrant.
- Brown the chicken: Add the cubed chicken and stir for 2–3 minutes until slightly browned. Pour in tomato sauce and chicken broth and stir to combine.
- Pressure cook: Cancel Sauté, lock the lid, set the valve to sealing, and cook on high pressure for 9 minutes. Manually release the pressure when done.
- Finish the sauce: Stir in the coconut cream (the solid white portion), leaving the thinner liquid behind. Turn Sauté back on and bring the sauce to a gentle boil while stirring.
- Thicken and serve: Whisk arrowroot powder with water to make a slurry, then add it to the pot and stir until the sauce thickens. Taste and add salt if needed. Serve over cauliflower rice for a Whole30 meal or basmati rice if you prefer. Enjoy!
Mary’s Tips & Tricks
Slow cooker method: Sauté the onion, garlic, and spices in a skillet first, then transfer to the slow cooker with raw chicken, tomato sauce, and broth. Cook on high 3–4 hours or low 7–8 hours. Stir in coconut cream near the end and thicken with the slurry if needed.
Stovetop method: In a large pot, follow the sauté steps, then add tomato sauce, broth, and chicken (omit coconut milk). Simmer for 30 minutes, then stir in the coconut cream at the end and thicken if desired.
Serving suggestions: Serve over cauliflower rice for a Whole30 meal or basmati rice for a traditional pairing. Garnish with fresh cilantro if you like.
Storage: Refrigerate leftovers in an airtight container for up to 4 days. Reheat on the stovetop or in the microwave.
Freezing: Freeze cooled leftovers in a freezer-safe container for up to 3 months. Thaw overnight in the fridge and reheat gently. Prepare fresh rice to serve.
FAQs
Yes. Garam masala is a key spice blend for this dish and provides the signature warmth and depth of flavor. If you can’t find it, you can build a similar blend with ground cinnamon, cardamom, cloves, cumin, and coriander, but pre-mixed garam masala is the simplest option.
An Instant Pot is a versatile and time-saving kitchen tool that makes recipes like this much faster and easier. If you don’t have one, the recipe includes slow cooker and stovetop alternatives.
They look similar but differ in flavor balance and cooking technique. Butter chicken tends to be richer and slightly milder, while tikka masala often highlights a spicier, more complex spice profile. Both are delicious; choose whichever flavor profile you prefer.
For this recipe, one quarter of the total yield is approximately 486 calories. Nutrition values are estimates and depend on exact ingredients and portion sizes.
More Gluten Free Instant Pot Recipes
Instant Pot Short Rib Ragu
Whole30 Instant Pot Hawaiian Chicken
Instant Pot Chicken Broccoli and “Rice” Casserole
Instant Pot BBQ Chicken Bowls
Gluten-Free Instant Pot Taco Pasta
Love this recipe? Please leave a 5-star rating in the recipe card and a review in the comments. Tag @maryswholelife on Instagram if you make it!
Healthy Chicken Tikka Masala
By: Mary Smith
This healthy, Instant Pot chicken tikka masala is a quick and easy Whole30-compliant version of the classic Indian dish. Ready in just 30 minutes, this flavorful dish will be a family favorite in no time!
Ingredients
- 1.5 lbs chicken breasts, cut into 1–2 inch cubes
- 2 tbsp ghee (or dairy-free butter)
- 3 cloves minced garlic
- 1 large onion, diced
- 1 (15 oz) can tomato sauce or tomato puree
- 1 (13.5 oz) can full-fat coconut milk (use the solid cream)
- 1/4 cup chicken broth
- 1.5 tbsp garam masala
- 1 tsp ground coriander
- 1 tsp cumin
- 1/2 tsp paprika
- 1.5 tsp sea salt (to taste)
- 1 tsp chili powder
- 1/4 tsp cayenne (optional, more for heat)
- 1 tsp turmeric
Slurry
- 1 tsp arrowroot powder
- 1 tbsp water
Instructions
- Press “Sauté” and melt ghee. Add onion, garlic, and all spices. Cook 1–2 minutes until fragrant and the onion begins to soften.
- Add the chicken and stir 2–3 minutes until slightly browned. Add tomato sauce and chicken broth and stir to combine.
- Cancel Sauté. Lock the lid, set valve to sealing, and pressure cook on high for 9 minutes. Manually release pressure.
- Stir in the coconut cream, return to Sauté, and bring to a gentle boil while stirring.
- Mix arrowroot and water into a slurry, stir into the pot, and allow the sauce to thicken. Adjust salt to taste. Serve over cauliflower rice for Whole30 or basmati rice for gluten-free.
Notes
Slow cooker: Sauté the aromatics first, then add to the slow cooker with raw chicken, tomato sauce, and broth. Cook on high 3–4 hours or low 7–8 hours. Stir in coconut cream near the end and thicken if needed.
Stovetop: Sauté in a large pot, add sauce and chicken (omit coconut milk), simmer 30 minutes, then stir in coconut cream and thicken if desired.
Storage: Refrigerate up to 4 days. Freeze up to 3 months.
Nutrition
Calories: 486 kcal | Carbohydrates: 10 g | Protein: 39 g | Fat: 33 g | Saturated Fat: 24 g | Sodium: 1149 mg
Nutrition facts are estimates and will vary with ingredients and portion sizes.
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