I have an infatuation with Indian food from my days living in London; however, the downside to traditional restaurant Indian food is that it’s typically loaded with calories. This recipe complements a healthy way of eating and I promise you won’t miss the extra fat.

So, whether you eat dairy (or not!) or white carbs (or not!), this recipe should satisfy all curry-lover palates. Instead of ghee or butter, I’ve replaced it with a small amount of extra virgin olive oil and offer alternatives to heavy cream to cut down the fat.

My preferred cooking method is using my Instant Pot because of the convenience, but I’ve provided a stovetop version, too. In addition, I’ve made this recipe very easy to source ingredients at your local supermarket.

I encourage you to tweak the spices after the curry is cooked, especially if you like it spicy. A little bit of the chipotle chili pepper goes a long way. With most chicken tikka marsala recipes, garam masala is the primary spice blend; however, I’ve found also using curry powder helps mellow out the flavors.

One of Britain’s Most Popular Dishes

A national dish in the United Kingdom, chicken tikka masala, is an anglicized version of Indian food. When I lived in London (see post: London Finds Me in My Dreams), I don’t remember it being a spicy dish. But, maybe then as a newbie to this cuisine, I ordered it mild. Now I prefer my curry with a bit of heat!

We had a wonderful Indian restaurant nearby that served curries the way I remember them from London. Unfortunately, when it closed, it left a big hole in my dining out rotation and especially with my sisters. Now, I’m on a mission to recreate curry recipes, hoping my tastebuds will help me recall the flavors of bhuna, dopiaza and jalfrazie curries.

Why Extra Sauce; How to Freeze

Unlike most chicken tikka masala recipes you’ll find, this one has lots of extra sauce. I’m a sauce queen when it comes this dish. You can literally eat it by the spoonful! And like a good American chili, this curry is even better the next day after the flavors meld.

If you plan to freeze, skip the final “cream” step as it can turn grainy, so just add it in when you reheat it. Sometimes when I’m making this in the Instant Pot, I’ll also make a batch of sauce on my stovetop to freeze while I have the ingredients handy, especially all the spices. Frozen sauce is a timesaver on weeknights; just toss in cooked chicken, roasted veggies or chick peas. And if you’re like my younger sister, add in some cooked potatoes!

Serving Suggestions

The final and very important step is what you serve it with: I prefer basmati or jasmine rice (brown or white), which, by the way, comes out perfect every time in the Instant Pot. Cauliflower rice works nicely when I’m following Whole30 or just watching carbs. But if you’re not worried about carbs or indulging a bit, naan bread is a must-have and essential for soaking up that aromatic sauce. Lastly, a dollop of sweet mango chutney on the side is the pièce de resistance; look for Patak’s Sweet Chutney and Crosse & Blackwell Major Grey’s Chutney at your local market or online.

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Chicken Tikka Masala Recipe (Instant Pot, Stovetop, Low Fat, Whole30)

Marinate: 30 minutes | Instant Pot: Active cooking/prep: 30 minutes; pressure cooker: 30 minutes (including reaching pressure) | Stovetop: Active cooking/prep: 50 minutes

Course Main Course

Cuisine Indian

0 minutes minutes

Servings 8

Ingredients

Chicken (marinade and prep)

• 1 tsp garam masala
• 1 tsp curry powder
• 1/4 tsp black or white pepper
• 1/4 tsp teaspoon salt (optional)
• 1/3 cup milk (dairy or non-dairy)
• 1 lemon freshly squeezed
• 4 chicken breasts cut into 2-inch pieces
• 2 to 3 tbsp extra virgin olive oil

Sauce

• 1 large chopped onion
• 1/2 to 3/4 cup chicken broth
• 1 28 oz can puree tomatoes (prefer Tuttorosso)
• 4 tbsp tomato paste
• 4 tsp fresh or frozen grated ginger
• 5 tsp fresh or frozen minced garlic
• 1 tbsp garam masala
• 1 tbsp curry powder (some include cayenne pepper; check if you don’t want it spicy)
• 1 tsp smoked paprika
• 1/2 tsp teaspoon chili powder
• 1/2 to 1 tsp chipotle chili pepper (optional; suggest adding at end to taste test so don't over spice!)
• 1 tsp cumin
• 3/4 tsp teaspoon coriander
• 3/4 tsp teaspoon turmeric
• 1/2 tsp salt (optional)
• 1/2 tsp teaspoon black or white pepper
• 1 pinch cinnamon
• *3 tbsp arrowroot (optional if make slurry)

Cream and Lighter Alternatives (select ONLY ONE option)

• 1 can coconut milk (use for Whole30); use just the white “cream” (throw liquid away)
• 1 cup heavy cream
• 1 1/3 cups half and half (regular or fat free)
• 2 cups ultra-filtered whole milk (Fairlife)

Instructions

INSTANT POT METHOD

• Prep chicken: Mix chicken with milk, lemon juice and spices for about 30 minutes. If pressed for time, you can skip this step; just massage the spices into the chicken.
• Parcook chicken: Pour chicken mixture into colander to drain off some of the liquid. Turn the Instant Pot to sauté setting. Add in 2 tablespoons extra virgin olive oil. Using tongs, space chicken in the bottom of the pot so you can turn to cook lightly on both sides; about 2 minutes per side and then add to a bowl. Add in additional olive oil by tablespoon between batches as needed. The chicken doesn’t need to be cooked through. Once the chicken is removed from pan, turn the pot off.
  
• Make sauce: Add in 1/4 cup chicken broth to pot. This will deglaze the pan if there’s any bits from the chicken. Then add in the chopped onions. Turn on sauté setting. After onions cook for about 4 to 5 minutes, add in the garlic and ginger. If the mixture is dry, add in a little more chicken broth so the pan won’t burn. After 3 minutes, add in the spices. Let the mixture cook about 2 minutes more, making sure to add in broth if it dries out and starts sticking. Once this is cooked down and almost dry, turn the Instant Pot off.

  Add in the can of the tomato puree and tomato paste. Give it a quick stir to combine. Then add the chicken to the top. With a spoon, lightly press the chicken so that it’s submerged into the sauce. Secure the cover and select pressure setting (manual) and set it at 9 minutes. It'll reach pressure in about 10 minutes. Allow to naturally release; takes about 12 minutes.

  Blend sauce: Using a slotted spoon, remove the chicken chunks put into a bowl. Then, use a hand emersion blender to make sauce smooth and creamy.
• *Optional – Slurry: I do this step when using the ultra-filtered milk (Fairlife) to slightly thicken the sauce. Dissolve 3 tablespoons of the milk with 3 tablespoons arrowroot. Turn on the sauté setting and stir it while it bubbles for 3 to 4 minutes.
  
• Add in cream or lighter "cream" options: Mix the liquid into sauce. Turn on sauté setting, add in the chicken and heat it through.

STOVETOP METHOD

• Prep chicken: Mix chicken with milk, lemon juice and spices for about 30 minutes. If pressed for time, you can skip this step; just massage the spices into the chicken.
• Precook chicken: Pour chicken mixture into colander to drain off some of the liquid. On medium heat, add in 2 tablespoons extra virgin olive oil into Dutch oven. Using tongs, space chicken in the bottom of the pan so you can turn easily to cook on both sides. You will need to make in batches, putting cooked chicken in a bowl. Cook chicken about 2 to 3 minutes per side. Adjust heat as needed. Add in additional olive oil by tablespoon between batches as needed. The chicken should be cooked/almost-cooked through. Once the chicken is removed from pan, turn the pan off.
  
• Make sauce: Turn heat to medium setting. Add in 1/4 cup chicken broth. This will deglaze the pan if there’s any bits from the chicken. Then add in the chopped onions. Lower heat if needed. After onions cook for about 5-6 minutes, add in the garlic and ginger. If the mixture is dry, add in a little more chicken broth so the pan won’t burn. Add in the spices. Let the mixture cook about 2 minutes more, making sure to add in broth if it dries out and starts sticking. Once this is cooked down and almost dry, turn the pan off.

  Add in the can of the tomato puree and tomato paste. Stir it well. When the mixture comes to a boil, turn it down to simmer and cover pan. Let it simmer for about 20 to 25 minutes, checking often to make sure it’s not sticking.

  Blend sauce: Use a hand emersion blender to make the sauce smooth and creamy. Stir the chicken into the sauce. Simmer it for about 3 to 4 minutes.
  
• Add in cream or lighter "cream" options: Mix the liquid into sauce. Turn heat to low and simmer 3 to 4 minutes.