Meals · High Protein
Instant Pot Chicken Tikka Masala (53g Protein)
This Instant Pot chicken tikka masala delivers 53 grams of protein and 548 calories per serving with fall-apart tender chicken in a creamy, spiced tomato sauce. Pressure cooking in 15 minutes achieves results that would take hours of braising, making this British-Indian curry house favorite accessible for weeknight dinners.
Nutrition per serving
- Protein
- 53 g
- Calories
- 548
- Carbs
- 18 g
- Fat
- 34 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 24 oz boneless, skinless chicken thighs — cut into 2-inch pieces
- 1 cup greek yogurt — divided (1/2 cup for marinade, 1/2 cup for finishing)
- 14 oz crushed tomatoes — one can
- 1 large onion — finely diced
- 6 cloves garlic — minced
- 2 tbsp ginger — freshly grated
- 2 tbsp garam masala — divided (1 tbsp marinade, 1 tbsp finishing)
- 1 tsp cumin — ground
- 1 tsp turmeric — ground
- 1 tbsp paprika
- 2 tbsp olive oil
- 1 tsp salt
Steps
- Combine chicken with 1/2 cup yogurt, half the garam masala, half the ginger, and half the garlic in a bowl. Marinate for at least 20 minutes (up to overnight in refrigerator).
- Set Instant Pot to Sauté mode. Add oil, then cook onions until softened and lightly browned, 5-6 minutes.
- Add remaining garlic, ginger, cumin, turmeric, and paprika. Stir constantly for 30 seconds until fragrant.
- Pour in crushed tomatoes, scraping up any browned bits from the bottom. Add marinated chicken with all the marinade.
- Lock lid, set valve to Sealing, and pressure cook on High for 15 minutes.
- Natural release for 5 minutes, then quick release remaining pressure.
- Stir in remaining 1/2 cup yogurt and 1 tablespoon garam masala. Let sit 2-3 minutes to warm through (don't boil or yogurt may curdle).
- Taste and adjust salt. Serve over basmati rice with warm naan bread.
Why This Works
The Instant Pot's pressure environment breaks down collagen in chicken thighs faster than conventional braising, yielding fall-apart meat in 15 minutes instead of 90. Greek yogurt serves double duty: the lactic acid in the marinade tenderizes the chicken surface, while stirring it in at the end creates the signature creamy sauce without heavy cream. Adding garam masala twice. Once in the marinade, once at the finish. Builds depth while keeping the aromatic top notes fresh. (USDA #171116). delivering 26g protein per 100g.
The British-Indian Original
Chicken tikka masala likely originated in British curry houses, possibly Birmingham in the 1970s, when chefs began adding spiced tomato sauce to leftover tandoor-roasted chicken pieces. Madhur Jaffrey's version uses yogurt in both the marinade and sauce, a technique we've adapted here. Traditional CTM would char the chicken under a broiler first. Skip this for weeknight speed, or broil the marinated chicken pieces for 6 minutes per side before adding to the sauce for closer-to-authentic flavor.
Slow Cooker Alternative
No Instant Pot? Use a slow cooker on Low for 6-8 hours or High for 3-4 hours. Sauté the onions and bloom the spices in a skillet first, then transfer everything to the slow cooker. The chicken will be just as tender, though the sauce may be thinner. Simmer uncovered for 15 minutes at the end if needed.
Sources Research-Backed
Frequently Asked Questions
Can I make Instant Pot Chicken Tikka Masala dairy-free?
Yes. Replace Greek yogurt with full-fat coconut milk. Use 1/2 cup in the marinade and 1/2 cup stirred in at the end. The flavor will be slightly different (subtle coconut notes), but the creamy texture remains. Coconut cream also works and is even richer.
How do I adjust the spice level in Chicken Tikka Masala?
The recipe is mild to medium as written. For less heat, reduce or omit the cayenne (if using) and use mild paprika. For more heat, add 1/2 teaspoon cayenne with the spices or serve with chili oil. Stirring in extra yogurt at the end also tempers spiciness.
Can I freeze Instant Pot Chicken Tikka Masala?
Yes, it freezes well for up to 3 months. Cool completely, then store in airtight containers. Thaw overnight in the refrigerator before reheating on the stovetop over medium-low heat. The sauce may separate slightly. Stir vigorously to recombine. Add a splash of cream if needed to restore creaminess.
