Instant Pot Chicken Tikka Masala with Cauliflower and Peas

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I’ve created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food!

I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food! This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side (cauliflower rice would work too to keep it low carb!)Instant Pot Chicken Tikka Masala with Cauliflower and Peas

This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side. Cauliflower rice would work too to keep it low carb!

I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food! This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side (cauliflower rice would work too to keep it low carb!)

This is a great beginner dish if you’re new to Indian food. It’s said to originate in the UK, very similar to butter chicken. Vegetables are not typically added but I love the addition of cauliflower and peas. My husband and oldest daughter Karina love it with both rice and garlic naan which I buy frozen at Trader Joe’s.

I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food! This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side (cauliflower rice would work too to keep it low carb!)

How To Make Instant Pot Chicken Tikka Masala

Helpful Tips

If you don’t have a pressure cooker, you can simply make this on the stove and double the cook time. You could easily make this whole30 or paleo by eliminating the peas and serving this with cauliflower rice.

I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food! This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side (cauliflower rice would work too to keep it low carb!)

I have tons of Instant Pot recipes, click here to see them all! To see more chicken recipes, click here.

I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food! This mild curry is made with boneless chicken thighs cooked in a tomato base, with lots of spices and coconut milk. You can serve this with garlic naan or basmati rice on the side (cauliflower rice would work too to keep it low carb!)
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4.65 from 117 votes
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Instant Pot Chicken Tikka Masala with Cauliflower and Peas

226 Cals 25 Protein 9 Carbs 10 Fats
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 6 servings
COURSE: Dinner
CUISINE: American
I've created a lightened up, dairy-free Chicken Tikka Masala with Cauliflower and Peas in the Instant Pot to satisfy my craving for Indian food!

Ingredients

  • 1 1/2 pounds skinless, boneless chicken thighs, cubed
  • 1 1/2 teaspoon kosher salt
  • 1/2 tablespoon ghee, butter or coconut oil for df
  • 1/2 chopped onion
  • 3 cloves garlic, minced
  • 1 teaspoon grated ginger root
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cardamom
  • 14 ounce can diced tomatoes, drained
  • 2 cups cauliflower florets
  • 1/2 cup frozen peas
  • 1/2 cup full fat canned coconut milk
  • 1/4 cup fresh cilantro leaves, for serving

Instructions

  • Season chicken with 1 teaspoon salt.
  • Press saute button and melt the butter, add onion, garlic, ginger and 6 spices (from coriander to cardamom) and saute until the vegetables are soft and the spices are fragrant, about 2 to 3 minutes.
  • Add the tomatoes and use an immersion to blend until smooth (or blend in the blender), add the chicken, remaining 1/2 teaspoon salt and stir, cook high pressure 15 minutes.
  • Quick release, add the cauliflower and peas and cook 2 minutes on high pressure.
  • Quick release, stir in coconut milk and serve garnished with cilantro.

Nutrition

Serving: 3/4 cup, Calories: 226kcal, Carbohydrates: 9g, Protein: 25g, Fat: 10g, Cholesterol: 3mg, Sodium: 405mg, Fiber: 2.5g, Sugar: 4g
WW Points Plus: 6
Keywords: indian chicken tikka masala, instant pot chicken tikka masala, pressure cooker chicken tikka masala, skinny chicken tikka masala, weight watchers chicken tikka masala

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469 comments

  1. One of my FAVORITES! So easy & yummy. It’s also Whole30 approved since peas were added back in to the rules! 

  2. Second time making this dish. My wife buys cauliflower of which I am not a big fan. This dish is an excellent way to use it up.
    Why not use more Garam Masala which contains most of the spices? You can add other spices that are missing in the Garam Masala ingredients, like Tumeric, and others like paprika.
    This time I added soaked chickpeas (Garbonzo Beans.)

  3. This was excellent! I omitted the peas, subbed heavy cream for the coconut milk, decreased the chicken, and increased the cauliflower. It still turned out perfectly!

  4. I haven’t made this but want to try it tonight. Is the cauliflower a replacement for the rice? If I don’t use caulifllower, will that mess up any of the other ingredients / measurements?

  5. Excellent chicken tikka masala recipe! I’ve been making this for a couple of years now whenever we want a healthy homemade version of Indian food. It definitely fills that craving. My 6 year old loves it as well. It is very low heat, but the spices give it a great flavor. 

  6. Love the spice blend in this recipe although I will increase the amount of each the next time I make it. I prefer a bolder Indian flavor and found this version a bit too bland for my taste. For those who haven’t eaten much Indian food, this may be a good starting point.

  7. I have everything on hand except for full fat coconut milk ( I have lite) and chicken breast instead of thighs. Would this be ok ya’ think?

  8. One of the best recipes I’ve found in a long time! The heat level for us was perfect, just warm, not searing. I wasn’t sure about the cauliflower because I used frozen, but it was just fine. The peas provide a sweet pop. I made the recipe as directed and added my own garnishes of sour cream, green onion slices and a bit of crumbled queso fresco along with the cilantro called for. This is great. Thank you!

  9. I’ve been trying to reconcile the divergent review on this recipe. I made it tonight. I didn’t have peas or cauliflower on hand, so instead I subbed in a can of mixed vegetables after the pressure cooking was done. It made a rich, comforting chicken and vegetable stew. It had a mild curry flavor, but (I’m Indian-American) didn’t taste much like an Indian curry. That said, it did have flavor and was delicious, so in my book this is another winner from Gina. I also love that the recipe is forgiving – you can basically any vegetable you have on hand in addition to the chicken.

  10. If I’m using a 3 Qt IP, do I need to half this recipe?

  11. The recipe directions were perfect for someone like me who just learned how to use an Instant Pot.  The chicken was tender and the sauce was so flavor filled. I subbed in fresh peas from Trader Joe’s. My family wanted seconds!   I love your recipes.