Vegetarian Keto Tikka Masala
Lauren Lester- Ready in 35m
- 8.9 g net carbs
- 248 kcal
- Serves 5
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This vegan and keto Cauliflower Tikka Masala is a great meat free option for Meatless Monday’s or whenever you’re filling something lighter. The low carb tikka masala sauce is packed full of flavor from cumin, ginger, garam masala, and other delicious aromatics. Typically, I would serve this with some cucumber raita, sliced cucumber, and charred onions for a complete meal.
Step-by-step
Preheat oven to 220 °C/ 425 °F (conventional), or 200 °C/ 400 °F (fan assisted). Toss the cauliflower florets in a large bowl with the oil and spices. Arrange onto a foil lined baking sheet, bake for 30 minutes until tender.
When the cauliflower has 15 minutes left start on the sauce. Heat the butter in a large deep skillet over medium high heat. Add in the onion, garlic, and ginger. Cook until the onion starts to caramelize, about 5 minutes.
Add in the spices and cook 30 seconds until fragrant. Pour in the tomatoes, water, and cream. Bring to a simmer stirring occasionally for 10 minutes.
Once the cauliflower is done add it to the skillet with the cilantro.
Toss to combine and serve.
Recipe
Vegetarian Keto Tikka Masala
★★★★☆4.3This tasty aromatic Indian classic can be made in just half an hour. High in healthy fats and low in carbs ...
- Hands on
- 20m
- Overall
- 35m
- Servings
- 5
- 8.9 g
- Net carbs
- 4.7 g
- Protein
- 21.2 g
- Fat
- 248
- kcal
Ingredients makes 5 servings
- Cauliflower Ingredients:
- Sauce Ingredients:
Instructions
Preheat oven to 220 °C/ 425 °F (conventional), or 200 °C/ 400 °F (fan assisted). Toss the cauliflower florets in a large bowl with the oil and spices. Arrange onto a foil lined baking sheet, bake for 30 minutes until tender.
When the cauliflower has 15 minutes left start on the sauce. Heat the butter in a large deep skillet over medium high heat. Add in the onion, garlic, and ginger. Cook until the onion starts to caramelize, about 5 minutes.
Add in the spices and cook 30 seconds until fragrant. Pour in the tomatoes, water, and cream. Bring to a simmer stirring occasionally for 10 minutes.
Once the cauliflower is done add it to the skillet with the cilantro.
Toss to combine and serve.
Nutrition per serving
Carbs 14%Protein 8%Fat 78% of calories
- Net carbs
- 8.9 g
- Total carbs
- 14.5 g
- Fiber
- 5.6 g
- Sugars
- 5.3 g
- Protein
- 4.7 g
- Fat
- 21.2 g
- Saturated fat
- 13.7 g
- Calories
- 248 kcal
- Sodium
- 298 mg · 13% RDA
- Magnesium
- 43 mg · 10.8% RDA
- Potassium
- 716 mg · 35.8% EMR
Nutrition by ingredient
| Per serving | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Cauliflower, fresh | 3.8 g | 2.5 g | 0.4 g | 32 |
| Cumin, ground | 0.1 g | 0.1 g | 0.1 g | 1 |
| Garam masala, spice mix | 0.1 g | 0 g | 0 g | 1 |
| Pepper, cayenne, spices | 0.1 g | 0 g | 0 g | 1 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Olive oil, extra virgin | 0 g | 0 g | 2.7 g | 24 |
| Butter, unsalted, grass-fed | 0 g | 0.1 g | 9.2 g | 81 |
| Onion, white, fresh | 1.5 g | 0.2 g | 0 g | 8 |
| Garlic, fresh | 0.4 g | 0.1 g | 0 g | 2 |
| Ginger root, fresh | 0.2 g | 0 g | 0 g | 1 |
| Garam masala, spice mix | 0.3 g | 0.1 g | 0.1 g | 3 |
| Paprika, spices | 0.1 g | 0.1 g | 0.1 g | 2 |
| Cumin, ground | 0.1 g | 0.1 g | 0.1 g | 1 |
| Pepper, cayenne, spices | 0.1 g | 0 g | 0 g | 1 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Tomatoes, canned (unsweetened) | 1.1 g | 0.6 g | 0.2 g | 12 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Coconut cream, creamed coconut milk (organic, unsweetened) | 1.1 g | 0.9 g | 8.3 g | 79 |
| Coriander (cilantro), fresh | 0 g | 0.1 g | 0 g | 1 |
| Total | 8.9 g | 4.7 g | 21.2 g | 248 |
- Gluten free
- Dairy free
- Nut free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
- Vegan
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Comments & ratings (18)
Hi & thanks so much for this recipe! I was wondering if it works with frozen cawliflower. Thanks for letting me know.
Hi Andrea, I think you can use frozen (defrosted) cauliflower too, it should work the same way although it may not need as much cooking.
This was delicious and really easy to make and definitely compares in flavors to a good restaurant dish! I subbed the cauliflower with paneer and had it with cumin cauliflower rice and stir fried beans with garlic. Keto Indian lunch - success!!
Thank you for sharing this Archie, I'm glad you enjoyed!
Easy and absolutely delicious! My son (who hates veggies) was licking his plate! Thank you.
Thank you so much Jeri! ❤️
YUMM! Made the whole house smell so good. If I had to describe it in one sentence...It has spice, its nice and everything right. Its like comfort food. Great replacement for mac and cheese. Thanks you for this great recipe!!
Thank you so much, I'm happy you enjoyed!
I was very disappointed that this recipe would not print. I clicked on print and it would not. I tried downloading it hoping to print from there, but it would not. I tried copying the text and placing it on a Word doc trying to be able to print from there. That did not work either. I give up...
Hi Patty, I've seen someone else mentioning it but I can't figure out why this happens. It seems to be very rare. Are you trying to print it using the buttons on the website or the print icon in the KetoDiet App?
On the website one button is for 'Print' and one for 'Download Recipe' which saves it on your device as PDF).
I've tried it on 4 different devices and 3 different browsers and didn't have any issues with the printing. Could you please send me a screenshot at martina[at]ketodietapp[dot]com? Thank you!
This is now my favourite dinner. Gotta tweak the spices a bit, but it's fabulous as is already! So simple, yummy and satisfying. I used heavy cream, skipped the cilantro and put the ginger in as a large piece, then discarding it. Also added curcuma. Can't wait to cook it again 😊
Thank you Claudia, I'm glad you enjoyed!
I noticed that blue dragon Coconut Cream only has 21g fat per 100g whereas coconut oil (used in this recipe) is 99g of fag per 100g and still very low carb.
Do you think I could use the coconut cream instead of coconut oil to reduce the calories a bit?
Thanks 😊
Hi Kath, you need the oil to cook the aromatics. You could reduce it by half but I would not substitute it.
I just made this today. Easy and delicious! This one will be made at my house again and again. Thank you for your excellent instructions that make it possible even for a beginner to get delicious results!!
I've tried this recipe and it's awesome. I love it and so does my husband. Thank you.
Marvelous tasty tikka Massala! Good with quinoa and a chiffonade of black kale sprinkled with dry roasted garlic chips!
This is brilliant! It would never have occurred to me to even attempt a vegan, low carb version of one of my all time favs. Thank you!