Vegetarian Keto Tikka Masala

Vegetarian Keto Tikka Masala

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.

Preparation time

Hands-on:    20 minutes
Overall:     35 minutes

Nutritional values (per serving)

Total Carbs 14.9 grams
Fiber 4.9 grams
Net Carbs 9.9 grams
Protein 4.7 grams
Fat 21.1 grams
of which Saturated 13.7 grams
Energy 249 kcal
Magnesium 44 mg (11% RDA)
Potassium 714 mg (36% EMR)

Macronutrient ratio: Calories from carbs (16%), protein (8%), fat (76%)

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
  • ½ tsp cayenne pepper
  • ½ tsp salt
  • 1 tbsp olive oil

Sauce Ingredients:

  • 4 tbsp unsalted butter or virgin coconut oil (58 g/ 2 oz)
  • ½ 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 ½ tsp paprika
  • 1 tsp ground cumin
  • ½ tsp cayenne pepper
  • ½ tsp salt
  • 1 ½ cups crushed tomatoes (360 g/ 12.7 oz)
  • ½ cup water (120 ml/ 4 fl oz)
  • ½ cup coconut cream or heavy whipping cream (120 ml/ 4 fl oz)
  • ¼ cup minced cilantro


  1. Preheat oven to 425° F. 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.
  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.
  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.
  4. Once the cauliflower is done add it to the skillet with the cilantro.
  5. Toss to combine and serve.


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