Vegetarian Keto Tikka Masala

4.3 stars, average of 61 ratings

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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.

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Hands-on Overall

Nutritional values (per serving)

Net carbs8.9 grams
Protein4.7 grams
Fat21.2 grams
Calories248 kcal

Calories from carbs 14%, protein 8%, fat 78%

Total carbs14.5 gramsFiber5.6 gramsSugars5.3 gramsSaturated fat13.7 gramsSodium298 mg(13% RDA)Magnesium43 mg(11% RDA)Potassium716 mg(36% EMR)

Ingredients (makes 5 servings)

Cauliflower Ingredients:
  • 1 head cauliflower, cut into small florets (640 g/ 1.4 lb)
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1 tbsp olive oil
Sauce Ingredients:
  • 4 tbsp unsalted butter or virgin coconut oil (58 g/ 2 oz)
  • 1/2 white onion, diced (95 g/ 3.4 oz)
  • 2 cloves garlic, minced
  • 1 tbsp minced ginger (6 g/ 0.2 oz)
  • 1 tbsp garam masala
  • 1 1/2 tsp paprika
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1 1/2 cups crushed tomatoes (360 g/ 12.7 oz)
  • 1/2 cup water (120 ml/ 4 fl oz)
  • 1/2 cup coconut cream or heavy whipping cream (120 ml/ 4 fl oz)
  • 1/4 cup minced cilantro

Instructions

  1. 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. Vegetarian Keto Tikka Masala
  2. 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. Vegetarian Keto Tikka Masala
  3. 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.
    Vegetarian Keto Tikka Masala
  4. Once the cauliflower is done add it to the skillet with the cilantro. Vegetarian Keto Tikka Masala
  5. Toss to combine and serve. Vegetarian Keto Tikka Masala

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
3.8 g2.5 g0.4 g32 kcal
Cumin, ground
0.1 g0.1 g0.1 g1 kcal
Garam masala, spice mix
0.1 g0 g0 g1 kcal
Pepper, cayenne, spices
0.1 g0 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g2.7 g24 kcal
Butter, unsalted, grass-fed
0 g0.1 g9.2 g81 kcal
Onion, white, fresh
1.5 g0.2 g0 g8 kcal
Garlic, fresh
0.4 g0.1 g0 g2 kcal
Ginger root, fresh
0.2 g0 g0 g1 kcal
Garam masala, spice mix
0.3 g0.1 g0.1 g3 kcal
Paprika, spices
0.1 g0.1 g0.1 g2 kcal
Cumin, ground
0.1 g0.1 g0.1 g1 kcal
Pepper, cayenne, spices
0.1 g0 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Tomatoes, canned (unsweetened)
1.1 g0.6 g0.2 g12 kcal
Water, still
0 g0 g0 g0 kcal
Coconut cream, creamed coconut milk (organic, unsweetened)
1.1 g0.9 g8.3 g79 kcal
Coriander (cilantro), fresh
0 g0.1 g0 g1 kcal
Total per serving
8.9 g4.7 g21.2 g248 kcal
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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (6)

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 😊

Reply

Hi Kath, you need the oil to cook the aromatics. You could reduce it by half but I would not substitute it.

Reply

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!!

Reply

I've tried this recipe and it's awesome. I love it and so does my husband. Thank you.

Reply

Marvelous tasty tikka Massala!  Good with quinoa and a chiffonade of black kale sprinkled with dry roasted garlic chips!

Reply

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!

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