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+ servings

Instant Pot Cauliflower Tikka Masala

Course Dinner, Main Course
Cuisine Indian
Keyword Cauliflower
Prep Time 10 minutes
Cook Time 15 minutes
Servings 6 people
Calories 204kcal


  • 1 head cauliflower, cut into 1-2 inch pieces
  • 2 tablespoons olive oil (you can also use avocado oil)
  • 1 medium onion, diced
  • 1 tablespoon garlic minced
  • 2 teaspoons ginger
  • 2 teaspoons garam masala
  • 1 tablespoon dried fenugreek leaves 
  • 1/2 teaspoon tumeric
  • 1 tablespoon lemon juice
  • 1 teaspoon ground chili (add an additional 1/2 teaspoon if you want it to have a bit more of a kick - we chose to do so)
  • 1/4 tablespoon ground cumin
  • 1 28-ounce can dices tomatoes, not drained
  • 1 tablespoon maple syrup 
  • 1/3 cup water or vegetable broth
  • 1/2 cup cashew cream or vegan/plant based yogurt**
  • Salt and pepper to taste
  • Serve with: rice, tofu, or naan
  • Top with cilantro, parsley or red pepper flakes (optional)


  • Turn the Instant Pot on and select the 'Saute' mode on high.  
  • Add oil, onions, garlic and ginger.  Saute until onions are soft and slightly caramelized, about 3 minutes. 
  • Add in garam masala, tumeric, cumin, dried fenugreek leaves and 1/3 cup of water or vegetable broth and saute for an additional 2 minutes.  Be sure to stir regularly to ensure spices do not stick to the bottom of the pan. 
  • Add maple syrup, diced tomatoes and stir to combine all ingredients. 
  • Add cauliflower florets. 
  • Secure the lip on your Instant Pot and close the vent to 'Sealing'.
  • Select the 'Pressure Cook' or 'Manual' function high and set timer to 3 minutes. NOTE: You will want to add an additional minute or two if your caluiflower pieces are larger.  
  • Once the timer has beeped, allow Instant Pot to sit for 1 minute then quick release all remaining pressure.
  • Stir in cashew cream and stir to fully combine all ingredients.  
  • Serve with rice, tofu or naan and enjoy!!  You can also top with roasted cashews!


** It's also worth noting we made this cauliflower tikka masala as more of a vegan and/or vegetarian recipe.  However, if you'd prefer you can substitute the ingredients below with heavy cream, coconut milk, coconut cream or even sour cream, if needed.  


Calories: 204kcal | Carbohydrates: 29g | Protein: 3g | Fat: 9g | Saturated Fat: 4g | Sodium: 102mg | Potassium: 351mg | Fiber: 4g | Sugar: 21g | Vitamin A: 127IU | Vitamin C: 49mg | Calcium: 37mg | Iron: 1mg