Healthy Chicken Tikka Masala

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!

This post was originally published on August 14, 2019 and updated with new photos and copy on April 18, 2022.

What Makes This Recipe Great

Indian food is probably my favorite of all time. My mom and I love going to the Royal Taj in Columbia, MD because 1) it’s delicious and 2) I know I can get a safe gluten-free meal there! The nice thing about Indian food is that a lot of it is naturally gluten-free (minus the naan, of course)!

Chicken Tikka Masala is one of my go-to entrees to order, so I decided it deserved a spot on the blog. But in typical Mary’s Whole Life fashion, I needed to make a dairy-free, gluten-free, healthy chicken tikka masala version.

To make it extra easy, I crafted this recipe in the Instant Pot! It turned out delicious and is a quick, easy, and Whole30 compliant recipe I know you will love!

How to Make This Recipe

Traditional Tikka Masala includes heavy cream and/or yogurt and butter. In this healthy chicken tikka masala, I replaced these with coconut cream (just the hardened part at the top of a can of full-fat coconut milk) and ghee, and the flavors are incredible.

The best part about Indian food is the spices that go into everything – usually a bit spicy, some sweet and aromatic (cloves I’m looking at you), and lots of savory. This Instant Pot chicken tikka masala recipe is everything you love about Indian food, but healthier and Whole30 compliant!

Ingredient Notes

• Chicken Breasts: I use skinless, boneless chicken breast and cut into cubes. You can also use skinless boneless thighs.
• Ghee: Ghee is clarified butter, so it is typically more friendly to people who are dairy intolerant. However, if you have a dairy allergy, use vegan butter. I love Miyokos brand of vegan butter.
• Minced Garlic: You can mince your own garlic from a clove or use a jar of minced garlic.
• Onion: a yellow onion or sweet onion will work perfectly!
• Tomato Sauce or Tomato Puree: Make sure to look for a can with just the plain sauce without added salt or spices.
• Full Fat Coconut Milk: All you’ll need is the hardened part at the top of the can. Do not use regular coconut milk from a carton, as it is too thin.
• Chicken Broth: Use chicken broth, chicken stock, or even chicken bone broth- whatever you have on hand!
• Spices: Garam Masala, Ground Coriander, Cumin, Paprika, Chili Powder, Cayenne, Turmeric
• Sea Salt: to taste- start small, add more if needed after cooking! 
• Arrowroot Powder: This is used to thicken the sauce. You can also use Tapioca Starch.

Step by Step

1. Prep the Veggies: Press the “saute” button on your Instant Pot and add ghee. Once hot, add in onion, garlic, and all of the spices. Stir for 1-2 minutes until the onions begin to soften and the spices are very fragrant.
2. Add the Chicken: Add in chicken pieces and continue to stir for 2-3 more minutes until slightly browned. Add in tomato sauce and chicken broth and stir to combine.
3. Cook: Hit the “cancel/keep warm” button. Lock the lid and turn the vent to “sealing”. Cook on high pressure for 9 minutes, then manually release the pressure. 
4. Make the Sauce: Stir in coconut cream (the hardened white part at the top of your coconut milk can), leaving the clear liquid in the can. Hit the “saute” button again and bring to a boil while stirring.
5. Combine and Serve: Mix the arrowroot powder and water together to create the slurry. Add it into the pot and stir. It will thicken quickly. Add more salt to taste. Hit “cancel/keep warm” and let it sit until ready to serve. Serve over cauliflower rice for Whole30, or regular basmati rice for just gluten-free! Enjoy!

Mary’s Tips & Tricks

Slow Cooker Chicken Tikka Masala

To make this in a slow cooker, complete the first step using a sauté pan on the stove. Then,

1. Add the cooked onions/garlic/spices to the slow cooker along with the raw chicken pieces.
2. Add in tomato sauce and chicken broth, and stir. Cook on high for 3-4 hours, or low for 7-8 hours.
3. Stir in the coconut cream. If the sauce needs to be thickened, turn the slow cooker on high.
4. Make the slurry and add it in and stir for a few minutes.
5. Serve over cauliflower rice for Whole30, or regular basmati rice for gluten-free. Enjoy!

How to Serve

The best way to serve this healthy chicken tikka masala is over a bed of white rice. For those that are not gluten-free, feel free to also pair this with naan bread (you can find this in the freezer section at Trader Joe’s!). Otherwise, this dish served without bread is just as delicious!

Storage

Store leftover Instant Pot chicken tikka masala in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop and serve over leftover rice or fresh rice!

If you’d like to freeze your Instant Pot chicken tikka masala, place the leftover sauce and chicken in a freezer-safe, airtight container for up to 3 months. Defrost overnight in the fridge and reheat. Make a fresh batch of rice to serve it over.

FAQs

More 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

If you try this recipe and love it, a 5-star rating and review below would mean the world. And don’t forget to follow me on Instagram, Facebook, and Pinterest!