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Vegetarian Tikka Masala

Are you a fan of Chicken Tikka Masala? Then you will love this vegetarian version! This dish is vegetarian, vegan and gluten free.

Vegetarian Tikka Masala is made with cauliflower instead of chicken and chickpeas for protein. While this dish is perfect for vegetarians, it’s also great for Meatless Mondays or as a side.

Not a fan of cauliflower or chickpeas? Use your favorite vegetables, tofu or cut up potatoes and roast with the cauliflower.

If you don’t have coconut milk, use heavy cream or plain yogurt. (If I have yogurt on hand, I usually add some with coconut milk)

Serve over rice or with Naan for a delicious and flavorful vegetarian dish.

Vegetarian Tikka Masala


Cauliflower 1 head cauliflower, washed and cut into bite-size florets

Olive oil

Salt and Pepper


1 Tablespoon oil

1 onion, diced

1 green chili, serrano or jalapeño, diced ( optional)

3-4 garlic cloves, minced

1/2 inch ginger, finely minced

1 teaspoon Garam Masala

1 teaspoon turmeric

1 teaspoon paprika or sweet paprika 1 teaspoon ground cumin

1/4-1/2 teaspoon cayenne ( optional) 1/2 teaspoon salt

1 (28 oz) can crushed tomatoes

1 (15 oz) can garbanzo beans, drained

1 teaspoon sugar or sweetener (optional)

1/2 - 1 cup full fat coconut milk, heavy cream or yogurt


Rice, quinoa or Naan

Optional garnish: cilantro or lime wedges


Heat oven to 425 °F and line a baking sheet parchment paper or aluminum foil sprayed with cooking spray.

Add cauliflower to pan and drizzle with some olive oil. Sprinkle salt and pepper and toss together to coat.

Roast for 15-20 minutes or until cauliflower is tender, tossing halfway.

Meanwhile, prepare the sauce. In a bowl, add Garam Masala, turmeric, paprika, cumin, cayenne and salt.

Heat oil in a large pot or skillet. Add onions and optional chili and sauté for a few minutes. Add in garlic and ginger and sauté for about 30 seconds. Add in spice mixture and sauté for about 30 seconds. Stir in tomatoes, garbanzo beans, and optional sugar. Cover, reduce heat and simmer for 10-15 minutes.

Stir in coconut milk ( start with 1/2 cup and add more as needed) and roasted cauliflower and continue to simmer for a few minutes.

Taste and adjust seasonings as needed (Add spices, sugar or stir in more coconut milk).

Serve over rice or with Naan and top with optional garnish.

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