Instant Pot Cauliflower Tikka Masala Recipe: A Flavorful and Healthy Delight

Craving the rich, aromatic flavors of Indian cuisine but short on time? Meet your new favorite weeknight dinner: Instant Pot Cauliflower Tikka Masala. This vegetarian twist on the classic chicken tikka masala swaps in tender cauliflower florets simmered in a creamy, spiced tomato sauce. Perfect over fluffy rice or with warm naan, this dish is vegan-friendly, gluten-free, and ready in under 30 minutes thanks to the magic of pressure cooking.

In this guide, you’ll learn how to layer spices like a pro, adapt the recipe to your dietary needs, and avoid common Instant Pot pitfalls. Let’s dive into this flavorful recipe that’s sure to become a family staple!

Why You’ll Love This Recipe

• Quick & Effortless: Ready in 30 minutes (including prep!).
• Dietary-Friendly: Naturally vegan, gluten-free, and low-calorie.
• Bold Flavors: Aromatic spices and creamy sauce rival any takeout.
• Meal Prep Hero: Tastes even better the next day.

Ingredients for Instant Pot Cauliflower Tikka Masala

For the Cauliflower:

• 1 large head cauliflower, cut into florets (about 6 cups)
• 1 tbsp olive oil or coconut oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp turmeric
• ½ tsp salt

For the Sauce:

• 1 tbsp olive oil
• 1 medium onion, finely diced
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 (14.5 oz) can crushed tomatoes
• 1 (13.5 oz) can full-fat coconut milk (or heavy cream for non-vegan)
• 2 tsp garam masala
• 1 tsp ground coriander
• 1 tsp cumin
• ½ tsp cayenne pepper (adjust to taste)
• 1 tsp salt
• 1 tbsp lemon juice
• Fresh cilantro, for garnish

Optional Add-Ins:

• 1 cup chickpeas (for extra protein)
• 1 bell pepper, diced
• ½ cup frozen peas

Step-by-Step Instructions

1. Prep the Cauliflower

• In a large bowl, toss cauliflower florets with oil, cumin, paprika, turmeric, and salt. Set aside.

2. Sauté Aromatics

• Turn the Instant Pot to Sauté mode. Add oil, then sauté onions for 3–4 minutes until translucent.
• Add garlic and ginger, cooking for 1 minute until fragrant.

3. Toast the Spices

• Stir in garam masala, coriander, cumin, and cayenne. Toast for 30 seconds to unlock their flavors.

4. Deglaze the Pot

• Pour in crushed tomatoes, scraping the bottom to prevent burning. Cancel Sauté mode.

5. Layer Ingredients

• Add seasoned cauliflower (and any add-ins like bell peppers) to the pot. Do not stir to avoid overcooking.

6. Pressure Cook

• Secure the lid. Cook on High Pressure for 4 minutes. Quick-release pressure when done.

7. Finish the Sauce

• Stir in coconut milk and lemon juice. For a thicker sauce, simmer on Sauté for 2–3 minutes.

8. Serve

• Garnish with cilantro and serve with basmati rice or naan.

Pro Tips for Success

• Spice Wisdom: Toast spices briefly to enhance their depth without burning.
• Creamy Swap: Use cashew cream for a nutty twist on coconut milk.
• Texture Tip: For firmer cauliflower, reduce cooking time to 3 minutes.
• Batch Cooking: Double the sauce and freeze for future meals.

Serving Suggestions for Instant Pot Cauliflower Tikka Masala

• Classic Pairings: Jasmine rice, garlic naan, or quinoa.
• Fresh Sides: Cucumber raita or a simple green salad.
• Garnish Galore: Add a dollop of vegan yogurt or toasted cashews.

Instant Pot Cauliflower Tikka Masala FAQs

Nutritional Info (Per Serving)

• Calories: 220
• Fat: 16g
• Carbs: 18g
• Fiber: 6g
• Protein: 5g

Conclusion

Instant Pot Cauliflower Tikka Masala proves that healthy eating doesn’t mean sacrificing flavor. With its velvety sauce and spice-infused cauliflower, this dish is a triumph of convenience and taste. Whether you’re a busy parent, a meal-prep enthusiast, or just craving comfort food, this recipe delivers.

Ready to revolutionize your dinner routine? Grab your Instant Pot and let those spices work their magic! Don’t forget to share your creations online — tag #InstantPotMagic and inspire others to try this veggie-packed gem.

Recipe Card

Instant Pot Cauliflower Tikka Masala Recipe: A Flavorful and Healthy Delight

Course: Main CourseCuisine: Indian

Servings

4-6

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

220

kcal

Total time

30

minutes

A creamy, vegan Indian-inspired dish made with tender cauliflower simmered in aromatic spices and coconut milk, ready in under 30 minutes using an Instant Pot.

Ingredients

• 1 large head cauliflower, cut into florets (about 6 cups)

• 1 tbsp olive oil or coconut oil

• 1 tsp ground cumin

• 1 tsp smoked paprika

• ½ tsp turmeric

• ½ tsp salt

• 1 medium onion, finely diced

• 4 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 (14.5 oz) can crushed tomatoes

• 1 (13.5 oz) can full-fat coconut milk

• 2 tsp garam masala

• 1 tsp ground coriander

• 1 tsp cumin

• ½ tsp cayenne pepper (adjust to taste)

• 1 tbsp lemon juice

• Fresh cilantro, for garnish

Directions

• Toss cauliflower florets with oil, cumin, paprika, turmeric, and salt in a bowl. Set aside.
• Set Instant Pot to Sauté mode. Sauté onions for 3–4 minutes until translucent, then add garlic and ginger.
• Toast garam masala, coriander, cumin, and cayenne in the pot for 30 seconds.
• Pour in crushed tomatoes to deglaze the pot, scraping the bottom.
• Layer seasoned cauliflower in the pot without stirring.
• Pressure cook on High for 4 minutes, then quick-release pressure.
• Stir in coconut milk and lemon juice. Simmer for 2–3 minutes to thicken.
• Garnish with cilantro and serve with rice or naan.