Instant Pot Chicken Tikka Masala
This Instant Pot Chicken Tikka Masala delivers 40g protein and 378 calories per serving — a high-protein, moderate-calorie option that fits aggressive fat-loss targets. Quick-preps 6 servings on the stovetop, letting you batch-cook ethnic cuisine without daily kitchen time. Built for lifters cutting weight while maintaining muscle through consistent protein intake.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 1/2 teaspoons kosher salt (divided)
- •Unsalted Butter(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(15g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(15g)
- •Chili powder(5g)
- •Cumin, Ground(5g)
- •Turmeric, Ground(5g)
- •Cayenne Pepper, Ground(1g)
- •Tomato Sauce(227g)
- •Coconut Milk, Light, Canned(397g)
- •Peas, Sweet, Frozen(180g)
- •Greek Yogurt (Nonfat)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Rice, Brown, Long-Grain
- •Cilantro, Fresh
Instructions
- 1Season the chicken with 1 teaspoon kosher salt and set aside.
- 2Add the butter to an Instant Pot and set to SAUTE. Once melted, add the onion, garlic, ginger, garam masala, chili powder, cumin, turmeric, and cayenne. Cook, stirring often, until the onion is soft and the spices are very fragrant, about 5 minutes.
- 3Add the chicken pieces, stir to coat with the spices and onion, and cook, stirring often, just until the outsides start to brown, about 4 minutes. Add the tomato sauce and remaining 1/2 teaspoon salt. Stir to combine. Cover and cook on HIGH pressure for 8 minutes. Vent to immediately release the pressure.
- 4Uncover and stir in the coconut milk. Turn the Instant Pot back to SAUTE. Bring the mixture to a simmer, stirring occasionally, and let it continue to simmer until the sauce thickens slightly, about 10 to 15 minutes. Turn the Instant Pot off, and then stir in the peas. Let cool for 3 to 4 minutes, and then stir in the Greek yogurt (do not stir in the Greek yogurt right away or it may curdle). Enjoy warm with rice or naan and a sprinkle of fresh cilantro.
Nutrition — Per Serving
378
calories
40g
protein
21g
fat
- Carbohydrates
- 13g
- Saturated fat
- 13.5g
- Sodium
- 324 mg
- Dietary fiber
- 3.2g
6 servings per batch · ~318g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Instant Pot Chicken Tikka Masala have per serving?
Each serving contains 40g of protein and 378 calories with a macro split of 21g fat and 13g carbs. This high-protein, lower-carb profile makes it efficient for hitting daily protein targets without excess calories.
How long does Instant Pot Chicken Tikka Masala take to prep?
The recipe uses quick prep methods and batch-cooks 6 servings at once, giving you multiple meals ready in minimal active time. This makes it ideal for Sunday meal prep sessions when you're stacking recipes back-to-back.
Is Instant Pot Chicken Tikka Masala good for fat loss?
At 378 calories and 40g protein per serving, this recipe is solid for fat loss phases where you need satiety without blowing your calorie budget. The minimal carbs (13g) also keep insulin response stable throughout the day.
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