Cauliflower Tikka Masala Recipe (Great for Meal Prep!)

Pack your lunch or dinner with tons of veggies and heat spices. This Cauliflower Tikka Masala recipe is vegetarian, loaded with hearty components, and one of the best recipe for fall or winter meal prep!

Tikka masala in a bowl with naan on the side

Cauliflower Tikka Masala Made Straightforward

That is a kind of recipes the place the day we perfected it at Match Foodie HQ I needed to inform EVERYONE about it. As a substitute of doing that, I’ve made it about 4 instances and each time it obtained higher.

When you’ve by no means made tikka masala, you’re in for a deal with. We’ve got a slow cooker chicken tikka masala and a chicken tikka masala casserole on FFF, however this specific recipe is made with cauliflower, candy potatoes, garbanzo beans, and peas.

This recipe is:

  • vegan
  • vegetarian
  • naturally gluten-free
  • full of veggies

We love how heat and beautiful the flavour of this cauliflower tikka masala is and that it’s naturally gluten free and vegan. Even the non-vegans on the market will love this.

Tikka masala in a dutch oven

The Best One Pot Meal – Cauliflower Tikka Masala

Fortunate for you it is a one-pot meal. That’s proper, you throw every little thing into one large pot and dinner is prepared in half-hour. Listed below are another ideas + methods to remember earlier than you make this cauliflower tikka masala recipe! 

Let it simmer. The longer you let it simmer the higher it’ll be! The flavour is enhanced the longer you let it simmer, child!

Don’t be fearful of taste. Oh, don’t go mild on the spices. That is alleged to a dance occasion in your mouth. When you haven’t ever labored with a masala spice mix earlier than, don’t be nervous!

When you don’t need to add as a lot as we did, begin off by including a teaspoon of spices at a time till you discover a spice stage you might be snug with.

We love naan. We served this recipe with sprouted brown rice and naan. Try TJ’s or Entire Meals for naan! I’ve by no means made my very own, however I hear it’s fairly simple. If I did make it, I’d observe Gimme Some Oven’s recipe.

Pack it with veggies. Let’s speak concerning the veggies on this dish actually fast. We determined to make use of dense greens that might maintain us! Listed below are the veggies we used!

  • Cauliflower
  • Candy Potatoes
  • Onion
  • Peas

When you’re not digging our veggie selections, attempt utilizing regular potatoes, any type of root vegetable, or squash!

When you insist on including meat, I’d go along with rooster, or perhaps even meatballs. OMG TIKKA MEATBALLS WUT.

Tikka masala recipe in a bowl

Every part You Have to Know

What does tikka masala sauce style like?

Tikka Masala is historically a tomato and cream based mostly sauce blended with conventional Indian spices. We substitute the normal cream ingredient for coconut milk so this tikka masala recipe has an earthy, barely spice, coconut taste.

What’s Indian masala spice?

Indian masala spice is a mix of floor Indian spices comparable to fennel, black pepper, cloves, cinnamon, mace, cardamom, curry, cumin, and coriander. It’s a flavor-packed spice combine that’s nice to have prepared to make use of in your pantry.

What can I serve with this cauliflower tikka masala recipe?

The choices are limitless in the case of what you need to serve together with your tikka masala. You may serve your tikka masala recipe with grains, extra veggies, your favourite bread, or perhaps a salad! Listed below are a few of our favourite issues to serve with this cauliflower tikka masala recipe!

Can I make this tikka masala recipe within the sluggish cooker?

Sure, you can also make this tikka masala recipe within the sluggish cooker! The method could be just like this slow cooker chicken masala recipe (minus the rooster).

Place all components for this tikka masala (aside from the peas) into the sluggish cooker and cook dinner on excessive for 3-4 hours. Add the peas with about half-hour left within the cook dinner time.

Serve over rice or your favourite accouterments.

Tikka masala in a meal prep container


You may retailer this cauliflower tikka masala within the fridge in an hermetic container for as much as 7 days. Simply ensure that the tikka masala is totally cool earlier than putting it within the fridge.

Freezer Instructions

You may as well make this cauliflower tikka masala and freeze it for later. Let the tikka masala cool utterly earlier than putting it in an hermetic container. Label the container with the date it was made and retailer it within the freezer for as much as 3 months.

Thaw & Reheat: If you find yourself able to eat the frozen tikka masala, take away it from the freezer and let it thaw out within the fridge. Typically this could take as much as 24 hours.

tikka masala f1

Cauliflower Tikka Masala Recipe

Pack your lunch or dinner with tons of veggies and heat spices. This Cauliflower Tikka Masala Recipe is vegetarian, loaded with hearty components, and one of the best recipe for fall or winter meal prep!

Prep: 20 minutesCook dinner: half-hourWhole: 50 minutes

Fats 12

Carbs 38

Protein 9

Yield 68 1x


  • 2 tablespoons ghee (choice to sub olive oil or coconut oil)
  • 2 giant candy potatoes, peeled and chopped
  • 1 medium yellow onion, chopped
  • 1 giant head cauliflower, chopped (~4 cups)
  • 1 15-oz. can full-fat coconut milk
  • 1 15-oz. can tomato sauce
  • 2 tablespoons garam masala
  • 1 teaspoon ground ginger
  • 1 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon floor cinnamon
  • 1/4 teaspoon floor chipotle powder
  • 6 cloves garlic, minced
  • 1 tablespoon maple syrup
  • 1 15-oz.can garbanzo beans
  • 10 oz. frozen English peas, raw (1.5 cups)*


  1. Place olive oil in a large pot and warmth over medium/excessive warmth. When olive oil is aromatic, add the candy potatoes to the pot.
  2. Cowl pot and let candy potatoes saute for 6-8 minutes, stirring each two minutes.
  3. Add onion and cauliflower to the pot and let cook dinner for 2-3 minutes.
  4. Add the remainder of the components to the pot, combine properly, and convey to a boil.
  5. Flip warmth to low and let simmer for 15-20 minutes.
  6. Serve over brown rice and revel in!

Ideas & Notes

*If utilizing frozen peas, add proper on the finish.

*Diet is for 8 servings and doesn’t embody rice.

Diet Info

Serving Measurement: 1/8
Energy: 292
Sugar: 13
Fats: 12
Carbohydrates: 38
Fiber: 9
Protein: 9

Creator: Lee HershClass: DinnerMethodology: Range highDelicacies: Indian

Key phrases: tikka masala recipe

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