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  • Writer's pictureAdam Gammons

Keto-Friendly Instant Pot Chicken Tikka Masala

This recipe is organized into steps. Be sure to check each step's ingredient list before beginning!

STEP 1 : Marinating the chicken

What you'll need:

Meat and stuff:

  • 4 large boneless and skinless chicken breasts

  • 1 cup plain full-fat yogurt (I used the lowest carb option I could find at the supermarket)


  • 1 tsp turmeric

  • 2 tsp garam masala

  • 1 tbsp lemon juice (about half a lemon)

  • 2 tsp black pepper

  • 1 tsp dried ginger OR grated ginger

What you'll do:

  1. Put the chicken in a large freezer bag.

  2. Combine yogurt, lemon juice, and all spices, and put that mixture in the freezer bag with the chicken.

  3. Leave in the fridge to marinate for at least 1 hour.

STEP 2.1 : Instant Pot

What you'll need:

Veggies and junk:

  • 4 tablespoons ghee or butter (1/4 cup)

  • 1 medium white onion diced

  • 3 serrano chiles minced (take seeds out to go mild, leave in for slightly more kick)

  • 5 fresh garlic cloves, minced

  • 1 yellow pepper, cut into strips

  • 1 15-oz. can diced tomatoes

  • 1/2 cup full fat coconut milk


  • 1 ½ tablespoons fresh ginger grated

  • 1 tsp cumin

  • 1 tsp coriander

  • ¼ tsp crushed red pepper

  • 3 ½ tsp garam masala

  • 1 tsp paprika

  • 1 tbsp dried fenugreek leaves (if you can find 'em! I couldn't and used bay leaves instead...)

  • lots of salt to taste (I use 1 ½ tsp)

What you'll do:

  1. Set your Instant Pot to Sauté.

  2. Add the butter, onion, garlic, and both serrano and yellow peppers. Cook until veggies start to soften (for 3-4 minutes).

  3. Add all the spices and cook for an additional 1-2 minutes.

  4. Important: Remove the veggies, set aside on a plate or in a bowl, and deglaze your Instant Pot. If you skip this step, you risk getting a burn warning, which can halt your progress and you'll just have to do it later anyway.

  5. Put the veggies back in to the Instant Pot.

  6. Add the can of diced tomatoes and coconut milk and stir well to combine.

  7. Place the marinated chicken (and go ahead and dump some of that marinade in there too – live a little!) on top of the mixture.

  8. Close the lid, making sure the Instant Pot is NOT set to venting, and set to Poultry (or Manual) setting for 15 minutes.

STEP 2.2 : Cauliflower Rice

What you'll need:

  • ½ head of cauliflower (makes 2 servings – use a whole head for 4 servings)

  • Olive oil

  • Spices to taste

What you'll do:

  1. While your Instant Pot is completing its cycle, grate the cauliflower with a cheese grater.

  2. Coat the bottom of your medium-sized skillet with olive oil and set to medium heat.

  3. Once the skillet is hot, add the grated cauliflower and spices, stirring to mix well.

  4. Cover and just let steam on medium heat for about 4 minutes (or until tender).

  5. Put the riced cauliflower in a bowl and set to the side for later!

STEP 3 : Blend and Shred!

What you'll need:

  • A blender, Nutri-Bullet, or hand blender

  • A big bowl

  • Fresh chopped cilantro

What you'll do:

  1. When the cycle is complete on your chicken/veggie mixture, remove chicken and shred it all.

  2. Using your chosen purée method to blend up all of the veggie mixture.

  3. Add the shredded chicken back to the sauce and mix until well combined.

  4. Plate up our chicken tikka masala and that cauliflower rice, top with cilantro, and enjoy!

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