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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.
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
- 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.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 3.8 g | 2.5 g | 0.4 g | 32 kcal |
| Cumin, ground |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Garam masala, spice mix |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Pepper, cayenne, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.7 g | 24 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 9.2 g | 81 kcal |
| Onion, white, fresh |
| 1.5 g | 0.2 g | 0 g | 8 kcal |
| Garlic, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Ginger root, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Garam masala, spice mix |
| 0.3 g | 0.1 g | 0.1 g | 3 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Cumin, ground |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Pepper, cayenne, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Tomatoes, canned (unsweetened) |
| 1.1 g | 0.6 g | 0.2 g | 12 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 1.1 g | 0.9 g | 8.3 g | 79 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Total per serving |
| 8.9 g | 4.7 g | 21.2 g | 248 kcal |
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