Healthy Chicken Tikka Masala

Highlighted under Category: Hearty Italian Second Courses

Enjoy a flavorful take on chicken tikka masala, where boneless chicken is simmered in a creamy, spiced tomato sauce. Indian spices like garam masala, cumin, coriander, and turmeric give the dish its signature aroma while coconut milk adds gentle richness. Sauté aromatics, coat chicken with warm spices, pressure cook, then blend in coconut milk and yogurt for a thick, velvety sauce. Serve hot with rice or gluten free naan and garnish with fresh cilantro for an inviting and wholesome meal that's satisfying and light. This version is perfect for weeknight dinners or gatherings.

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Brought to You By Valeria Rossi
Last modified on Wed, 18 Jun 2025 19:18:46 GMT
A bowl of chicken tikka masala with rice and a spoon. Save
A bowl of chicken tikka masala with rice and a spoon. | recipesvaleria.com

There is something special about the way chicken tikka masala brings everyone to the table The creamy sauce deeply spiced but light enough for a weeknight feels like true comfort food yet is bright and lively This version skips the heavy cream and uses coconut milk plus yogurt so it is a dish I feel good about serving often especially when craving takeout flavors at home

My family asks for this nearly every Thursday I first tried making it on a whim after a long day and was shocked by how much everyone loved it even my picky eater who now looks forward to tikka night

Ingredients

  • Garam masala: This spice blend gives the dish its classic aroma Look for versions with fresh robust scent
  • Ground cumin: Adds warmth and earthy flavor Choose a vibrant powder for best results
  • Turmeric powder: Supplies beautiful color and subtle flavor Opt for organic if possible
  • Ground coriander: Enhances the citrusy notes Freshness matters so check your spice date
  • Sea salt: Balances flavors and lets other spices shine
  • Chili powder: Offers mild heat Use your favorite blend
  • Ground black pepper: Rounds out and deepens the flavor
  • Cayenne: Optional for extra kick Use as much or little as you like
  • Chicken thighs or breasts: Thighs are juicier but both work well Go for organic or free range for best taste
  • Ghee or olive oil: Ghee gives richness Olive oil is a lighter option
  • Yellow onion, diced: Sweetens the base Look for firm onions with pale yellow skin
  • Garlic cloves minced: Brings punchy aroma Use fresh for best results
  • Fresh ginger grated: Lively and bright Choose plump juicy roots
  • Water: Needed to loosen fond in the pot Filtered is best
  • Tomato sauce: Provides the classic curry base Use no sugar added sauce
  • Coconut milk: Makes the sauce rich yet light Shake well before opening
  • Arrowroot flour: Thickens the sauce without gluten Look for a fine powder
  • Plain yogurt: Either dairy free or regular Balances the sauce I like whole milk or coconut yogurt
  • Lemon juice: Brightens everything Use fresh squeezed
  • Fresh cilantro: For garnish if you love the flavor Look for bunches that are vibrant and leafy

Step-by-Step Instructions

Prep spices and chicken:
Combine all spice mix ingredients in a small bowl Set aside Season chicken pieces with salt in a medium bowl
Saute aromatics and bloom spices:
Set Instant Pot to saute Add ghee to melt then onions ginger and garlic Cook for one to two minutes stirring often so nothing burns Add the prepared spice mix Stir constantly for two to three minutes until the kitchen smells fragrant Pour in water and scrape any brown bits from the pot
Cook chicken and sauce:
Add chicken to the pot Stir well to coat each piece in spices and onions Then pour in tomato sauce and mix again
Pressure cook:
Secure the Instant Pot lid Cook on high pressure for eight minutes Use a quick manual release so the chicken stays juicy
Thicken sauce:
In a separate small bowl whisk coconut milk and arrowroot flour very well Remove pot lid Set to saute again Pour in coconut milk mixture Stir often and bring to a simmer Let the mixture bubble seven to ten minutes so the sauce thickens
Finish and stir:
Turn off the pot Let cool five to ten minutes Slowly stir in yogurt and lemon juice to avoid curdling Mix gently
Serve and garnish:
Spoon the chicken tikka masala over rice or cauliflower rice Top with chopped fresh cilantro if desired Serve with warm gluten free naan for a treat
A bowl of chicken tikka masala with rice. Save
A bowl of chicken tikka masala with rice. | recipesvaleria.com

I always look forward to adding plenty of fresh cilantro at the end The burst of green and flavor reminds me of making this with my daughter who enjoys sprinkling the leaves while giggling in the kitchen The coconut milk is my favorite twist for a creamy texture and lighter feel

Storage Tips

Store chicken tikka masala in airtight containers in the refrigerator for up to four days The flavors get even richer as it sits It also freezes beautifully for two months Thaw overnight in the refrigerator and reheat gently on the stove or microwave adding a splash of water if it seems thick

Ingredient Substitutions

You can swap coconut milk for light cream or half and half if dairy is not an issue Arrowroot flour can be subbed with cornstarch as a thickener If you do not have garam masala try blending equal parts ground cumin coriander cardamom and cinnamon

Serving Suggestions

Serve over steamed basmati or jasmine rice For a lower carb plate opt for cauliflower rice It is also wonderful with gluten free naan or flatbread Add a side of simply dressed cucumber salad or a dollop of extra yogurt to balance the meal

Cultural Context

Chicken tikka masala is beloved in many countries with roots in both Indian and British cooking Its balance of spicy tangy and creamy notes makes it a popular comfort food around the globe Every home cook adds their own twist and I love that this version fits our family’s tastes and weekday schedules

Frequently Asked Questions About Recipes

→ Can I use chicken breasts instead of thighs?

Yes, both boneless chicken thighs and breasts work well. Thighs offer a juicier texture, while breasts are leaner and cook quickly. Be sure not to overcook chicken breasts for best results.

→ Is there a substitute for coconut milk?

If you prefer, substitute coconut milk with heavy cream or plain dairy milk for a different texture and taste. For a nut-free option, oat or soy milk can be used but may alter the creaminess.

→ How do I make this dish spicier?

Increase the amount of cayenne or chili powder to add more heat. You can adjust the spices according to your personal preference for a milder or bolder flavor profile.

→ Are there recommended sides to serve?

Fluffy basmati rice, cauliflower rice, or warm gluten free naan are classic choices for soaking up the flavorful sauce. Fresh cilantro adds brightness as a garnish.

→ How long can leftovers be stored?

Store leftovers in an airtight container in the refrigerator for up to 3 days. The dish reheats beautifully, making it great for meal prep. Reheat gently to keep the chicken moist.

Healthy Chicken Tikka Masala

Tender chicken in creamy spiced curry sauce. Quick, flavorful, and ideal for an easy healthy dinner.

Preparation Time
10 minutes
Cooking Duration
30 minutes
Overall Time Required
40 minutes
Brought to You By: Valeria Rossi

Recipe Group: Main Courses

Skill Requirement: Moderate Skill Level

Cuisine Type: Indian

Recipe Output: 6 Number of Servings (6 bowls)

Diet Preferences: Gluten-Free Choices

Required Ingredients

→ Spice mixture

01 1 tablespoon garam masala
02 2 teaspoons ground cumin
03 1 teaspoon turmeric powder
04 0.5 teaspoon ground coriander
05 0.5 teaspoon sea salt
06 0.5 teaspoon chili powder
07 0.5 teaspoon ground black pepper
08 0.25 teaspoon cayenne pepper (optional)

→ Chicken Tikka

09 900 grams boneless, skinless chicken thighs or breasts, cut into 2.5 cm pieces
10 1 teaspoon sea salt
11 2 tablespoons ghee or olive oil
12 1 medium yellow onion, diced
13 4 garlic cloves, minced
14 1.5 tablespoons grated ginger
15 80 millilitres water
16 425 grams tomato sauce
17 240 millilitres coconut milk
18 1 tablespoon arrowroot flour
19 120 grams plain yogurt (dairy-free or regular)
20 2 teaspoons lemon juice
21 3 tablespoons fresh cilantro, chopped (optional, for garnish)

How to Make It

Step 01

Combine all spice mixture ingredients in a small bowl and set aside.

Step 02

Add chicken pieces to a medium bowl and season evenly with 1 teaspoon sea salt.

Step 03

Set the pressure cooker to sauté mode. Melt the ghee or heat olive oil, then add diced onion, minced garlic, and grated ginger. Sauté for 1–2 minutes until fragrant.

Step 04

Add prepared spice mixture to the pot, stirring for 2–3 minutes until aromatic.

Step 05

Pour in 80 millilitres water, stirring to deglaze and ensure no ingredients stick to the bottom. Add seasoned chicken and mix well to coat in spices and onions.

Step 06

Pour in tomato sauce and stir thoroughly to combine all ingredients.

Step 07

Secure the lid and cook on high pressure for 8 minutes. Manually release pressure after cooking is complete.

Step 08

In a small bowl, whisk coconut milk with arrowroot flour until smooth. Remove the pressure cooker lid, set to sauté mode, and stir in the coconut milk mixture. Bring the sauce to a simmer, stirring occasionally, and cook 7–10 minutes until thickened.

Step 09

Turn off the cooker and allow contents to cool for 5–10 minutes. Stir in yogurt and lemon juice until fully incorporated.

Step 10

Serve over rice or cauliflower rice and garnish with fresh cilantro. Ideal alongside gluten-free naan.

Additional Information

  1. For optimal tenderness and flavour, use chicken thighs and cut into even chunks.
  2. Deglaze thoroughly after sautéing to prevent any burning during pressure cooking.
  3. Prepare chicken and chopped onions up to 24 hours in advance and store airtight in the refrigerator to streamline preparation.
  4. Shortcut: Substitute 0.25 teaspoon each garlic powder and ground ginger for fresh ingredients if necessary.

Essential Tools

  • Pressure cooker or Instant Pot
  • Chef’s knife
  • Cutting board
  • Mixing bowls
  • Measuring spoons and cups
  • Whisk
  • Serving spoon

Allergy Notes

Double-check every ingredient for potential allergenic risks. Reach out to your doctor with any concerns.
  • Contains coconut (coconut milk) and dairy (if using regular yogurt or ghee).

Nutritional Information (Per Serving)

These nutritional details are intended for informational purposes and aren't a substitute for professional guidance.
  • Total Calories: 411
  • Fat Content: 21.4 grams
  • Carbohydrates: 10.9 grams
  • Protein Amount: 41 grams