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Recipe

Healthy Chicken Tikka Masala

This healthy chicken tikka masala is packed with flavor and easy to make at home! It includes tender and delicious chicken simmered in a light and creamy spiced curry sauce. Serve with fluffy gluten free naan or rice for the perfect healthy weeknight meal!

Prep: 10Cook: 30Total: 40 minutes
Servings: 6 1x

Ingredients

Spice mixture:

  • 1 tablespoon garam masala
  • 2 teaspoons ground cumin
  • 1 teaspoon turmeric powder
  • ½ teaspoon ground coriander
  • ½ teaspoon sea salt
  • ½ teaspoon chili powder
  • ½ teaspoon ground black pepper
  • ¼ teaspoon cayenne (optional for kick)

Chicken Tikka:

  • 2 lbs chicken boneless skinless chicken thighs or breasts, cut into 1 inch pieces
  • 1 teaspoon sea salt
  • 2 tablespoons ghee or olive oil
  • 1 medium yellow onion, diced
  • 4 garlic cloves, minced
  • 1 ½ tablespoons grated ginger
  • ⅓ cup water
  • 1 (15 oz) can tomato sauce
  • 1 cup coconut milk 
  • 1 tablespoon arrowroot flour
  • ½ cup dairy free or regular plain yogurt
  • 2 teaspoons lemon juice
  • 3 tablespoons fresh cilantro, optional for serving

Instructions

  1. Prep: Combine all of the ingredients for the spice mixture in a small bowl and set aside. Add the chicken pieces to a medium bowl and season with 1 teaspoon of salt.
  2. Saute: Set the Instant Pot to SAUTE and add 2 tablespoons of ghee to the pot. Once melted, add the onions, ginger, and garlic, and saute for 1-2 minutes. Add the spice mixture and stir until fragrant, about 2-3 minutes. Pour ⅓ cup water into the pot and stir to make sure nothing is sticking to the bottom. Add the chicken pieces to the pot and stir well to coat with the spices and onion. Add the tomato sauce and stir to combine.
  3. Cook on High: Secure the lid on the pot and cook on HIGH pressure for 8 minutes. Release the pressure manually.
  4. Simmer the Sauce: In a small bowl, combine the coconut milk and arrowroot flour and whisk well. Remove the lid and set the pressure cooker to SAUTE. Add the coconut milk mixture to the pot and stir well. Bring the mixture to a simmer and let it cook until the sauce thickens, stirring occasionally, about 7-10 minutes.
  5. Stir: Turn the pressure cooker off and let it cool for 5-10 minutes. Stir in the yogurt and lemon juice.
  6. Serve: Serve over rice or cauliflower rice garnish with freshly chopped cilantro. This is great with Gluten Free Naan!

Notes

  1. Garam masala is a spice blend available at most grocery stores. It’s crucial to the flavor of the dish—plus you’ll be making this more, so it’s a great investment!
  2. I recommend using chicken thighs as the texture is much better once cooked. Because thighs cut a little unevenly, smaller pieces are fine! You can also cut off the extra fat if desired.
  3. Make sure to stir everything well once you deglaze the pot. There should be nothing sticking to the bottom of the pot.
  4. Getting your prep work done ahead of time will make this go fast. You can chopped your chicken as much as 24 hours in advance and store it in an airtight container in the fridge. You can also dice your onion and store it in an airtight container in the fridge for 2-3 days. 
  5. Time saving tip: Use 1/4 tsp garlic powder and 1/4 tsp ground ginger instead of fresh.

 

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