Healthy Instant Pot Chicken Tikka Masala (High-Protein & One Pot)
As a chef and food writer who spends a lot of time balancing flavor with real-life cooking schedules, I can confidently say that this recipe has earned a permanent spot in my weekly rotation. When I first started testing chicken tikka masala recipes instant pot versions, my goal was simple: create something that tasted authentic, felt indulgent, but still fit into a healthy, high protein lifestyle—and didn’t require a sink full of dishes.
This one pot recipe checks all the boxes. It’s easy, deeply flavorful, perfect for a cozy weeknight dinner, and beautiful enough to feel a little aesthetic when served. Whether you’re new to Indian cooking or already love tandoori flavors, this homemade dish proves you don’t need hours in the kitchen to make the best chicken tikka masala.
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What Makes Chicken Tikka Masala Authentic (Yet Weeknight-Friendly)
Traditional Indian chicken tikka masala starts with marinated chicken—often cooked in a tandoor—then simmered in a tomato-based sauce enriched with warming spices. The heart of the dish lies in the marinade, which tenderizes the meat and builds that unmistakable tandoori flavor.
For busy home cooks, the Instant Pot becomes a game-changer. You still get depth and richness, but in a fraction of the time. I’ve tested stovetop, slow cooker, and pressure cooker versions, and this method strikes the best balance between speed and flavor—without sacrificing authenticity.
Ingredients for Healthy Instant Pot Chicken Tikka Masala
These exact measurements are designed for balanced flavor, creamy texture, and optimal protein content.
For the Tandoori Marinade
- 1 ½ pounds (680 g) boneless, skinless chicken breast, cut into 1-inch cubes
- ¾ cup (180 g) plain non-fat Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon garam masala
- ½ teaspoon turmeric powder
- ¾ teaspoon salt
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
For the Masala Sauce
- 1 tablespoon olive oil
- 1 medium yellow onion, finely diced
- 1 tablespoon tomato paste
- 1 can (14.5 oz / 411 g) crushed tomatoes
- ½ cup (120 ml) low-sodium chicken broth
- ½ cup (120 ml) light coconut milk or half-and-half
- 1 teaspoon garam masala
- 1 teaspoon paprika
- ½ teaspoon chili powder (adjust to taste)
- ½ teaspoon salt
Optional Vegetables (Highly Recommended)
- 1 cup bell peppers, sliced
- 1 cup cauliflower florets
- 1 cup fresh spinach
How to Make Instant Pot Chicken Tikka Masala (Step-by-Step)
This is the exact method I use when teaching clients how to master how to make chicken tikka masala at home.
Step 1: Marinate the Chicken
In a large bowl, combine all marinade ingredients. Add the chicken and mix until evenly coated. Cover and marinate for at least 20 minutes, or up to 12 hours in the refrigerator for deeper flavor.
Step 2: Sauté for Flavor
Set the Instant Pot to Sauté. Add 1 tablespoon olive oil and cook the diced onion for 3–4 minutes until soft. Stir in tomato paste and cook for 30 seconds to deepen the flavor.
Step 3: Pressure Cook
Add the marinated chicken (including marinade), crushed tomatoes, broth, and spices. Stir gently. Secure the lid and cook on High Pressure for 8 minutes. Let pressure release naturally for 5 minutes, then quick release.
Step 4: Finish the Sauce
Stir in coconut milk and vegetables. Set to Sauté and simmer for 5 minutes until slightly thickened. Add spinach last, allowing it to wilt.
My Go-To Kitchen Tools for Perfect Tikka Masala
1. Instant Pot Duo 7-in-1 Electric Pressure Cooker
This is the exact model I rely on when developing one pot meals. It sautés evenly, pressure cooks reliably, and makes Indian dishes incredibly approachable.
Why I love it: Consistent heat, easy cleanup, and perfect for weeknight dinners.
If you want reliable, restaurant-quality results at home, this Instant Pot is worth every penny.
2. Masala Spice Set (Garam Masala, Turmeric, Cumin)
Fresh spices make all the difference in authentic Indian cooking. A high-quality masala set elevates even simple recipes.
Why I love it: Bold aroma, vibrant color, and long shelf life.
Upgrade your spice cabinet and taste the difference immediately.
3. Glass Meal Prep Containers with Lids
This dish is fantastic for meal prep, and sturdy glass containers keep flavors fresh.
Why I love it: Microwave-safe, freezer-friendly, and great for portion control.
Make healthy eating easier all week long with proper storage.
Instant Pot vs Slow Cooker Method
If you prefer a slow cooker, simply sauté the onions separately, then add all ingredients (except cream and spinach) to the slow cooker. Cook on low for 6–7 hours. Finish with cream and veggies before serving.
Serving Ideas: With Rice & More
Serve this chicken tikka masala with rice for a classic presentation. Basmati rice (¾ cup dry rice to 1 ½ cups water) pairs beautifully. For lighter options, cauliflower rice or quinoa work well.
Garnish with fresh cilantro and a drizzle of coconut milk for an aesthetic, restaurant-style finish.
Why This Is a Healthy, High-Protein Meal
Each serving delivers lean protein from chicken breast, probiotics from yogurt, and antioxidants from spices. It’s filling without being heavy, making it ideal for a balanced lifestyle.
Meal Prep & Storage Tips
This recipe stores beautifully. Refrigerate for up to 4 days or freeze for 2 months. Reheat gently to maintain sauce texture.
Final Thoughts
Writing and testing this recipe reminded me why I love developing approachable global dishes. This healthy Instant Pot chicken tikka masala proves that comfort food can be nourishing, practical, and deeply satisfying. It’s easy, authentic, and absolutely worthy of becoming a staple in your kitchen.
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