Vegan Tikka Masala with Tofu and Cauliflower
Vegan Tikka Masala is a totally plant-based version of the Indian-inspired dish with yogurt-marinated tofu cooked in a rich and creamy (and spicy!) coconut-tomato sauce.
This recipe is freezer-friendly and great for meal prep. Serve it with a batch of brown basmati rice for the ultimate filling and satisfying make-ahead meal.
When it comes to the preparation method, you've got options. You can make Tofu Tikka Masala in either a skillet on your stovetop or in the Instant Pot. I'm including instructions for both in this post so you can choose your own adventure.

What is Tikka Masala?
Tikka Masala is usually made with chicken. The chicken is typically marinated in yogurt and cooked in a tomato-cream sauce.
According to Brittanica, the dish is sometimes considered the first example of fusion cuisine. This is because it's influenced by both Indian and British flavors and preparation techniques.
Most people believe tikka masala was derived from Chicken Tikka and/or Butter Chicken, both of which originated in India. Tikka masala is now a widely popular takeout option in Great Britain.
My version of Tikka Masala incorporates plant-based tofu instead of chicken as the primary source of protein. I also introduce cauliflower and other vegetables for added flavor and texture.
Grocery List
Here are the ingredients you'll need to make vegan Tofu Tikka Masala.
Produce:
- Garlic
- Ginger
- Onion
- Carrots
- Cauliflower
- Fresh cilantro (optional)
Pantry:
- Grapeseed oil
- 1 (28-ounce) can crushed tomatoes
- Full fat canned coconut milk
- Brown basmati rice (optional)
- Garam masala
- Ground cumin
- Ground coriander
- Smoked paprika
- Ground turmeric
- Cayenne pepper
Refrigerated:
- Plain coconut yogurt alternative
- 1 (14-ounce) block extra firm tofu
Equipment
Here's what you'll need to make this recipe in a skillet on your stovetop or in an Instant Pot.
Equipment for Skillet Preparation:
- Knife and cutting board
- Mixing bowl
- 12-inch (or larger) skillet
- Blender
Equipment for Instant Pot Preparation:
- Knife and cutting board
- Mixing bowl
- Instant Pot
- Blender
Prep Work: How to Press Tofu
Before getting started with this recipe, you'll need to gather the ingredients, chop up the vegetables, and press the tofu. Pressing tofu removes the extra liquid it's stored in and improves the final texture.
To press a block of tofu, first drain it from liquid it's stored in. Then, wrap the tofu up with paper towel or a clean dishcloth.
Next, place the wrapped tofu on a plate and put something heavy (such as a cast iron skillet) on top for at least 30 minutes.
After 30 minutes, unwrap the tofu and chop it into one-inch pieces.
How to Make Vegan Tikka Masala
There are two ways you can prepare this tikka masala recipe: in a skillet on the stovetop or in your Instant Pot pressure cooker. Either way, there are three main steps: marinading the tofu in yogurt, cooking the tikka masala sauce, and putting together the finished dish for serving.
Skillet Instructions
Here's a basic run-down of how to make this Vegan Tikka Masala in a skillet on your stovetop.
Make the tofu marinade:
To prepare the yogurt marinade, mix plain coconut yogurt alternative with minced garlic, grated ginger, and garam masala in a large bowl.
Then, add the chopped tofu to the bowl with the marinade and gently stir until it's evenly coated with the yogurt mixture.
Set the tofu aside and allow it to marinate while you prepare the tikka masala sauce.
Make the sauce:
To cook the tikka masala sauce on your stovetop, add oil to a 12-inch (or larger) skillet over medium heat. Once the oil is shiny, stir in diced onion and carrots, and cook until the onion is translucent.
Next, stir in the cauliflower florets and cook until they're crisp-tender. Add more oil and adjust the heat as needed to prevent the vegetables from burning or sticking to the pan.
Once the cauliflower is cooked, stir in some minced garlic and grated ginger. (It's starting to smell really delicious at this stage!)
Now, add in a can of crushed tomatoes and the dry spices: garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper. (Feel free to leave out the cayenne if you're going for a milder flavor with less heat.)
After you stir in all of the spices, reduce the heat to low and simmer the sauce for about 10 minutes, or until it thickens and the flavors are melded together.
Now that the sauce is cooked, you just need to blend some of it up to get the thick and creamy texture we're after. To do this, carefully transfer about half of the sauce to your blender and blend on high until it's smooth. Then, return the blended sauce to the skillet with the unblended portion.
Next, stir in the marinated tofu. (Use a spatula to get all of the yogurt mixture, too.) Increase the heat to medium and cook until it's warmed through.
Finally, stir in the coconut milk. Feel free to taste the sauce at this point and adjust the seasonings to fit your tastes.
Serve:
To serve the finished tikka masala, transfer it to a serving dish with a batch of cooked brown basmati rice and garnish with chopped fresh cilantro.
Instant Pot Instructions
This Vegan Tikka Masala recipe turns out great in the Instant Pot, too. I love this method right now since it's a little more hands-free than the skillet preparation. It's convenient for busy weekdays (and all of the time if you're a new parent like me!)
Make the tofu marinade:
Mix together the yogurt marinade and stir in the tofu as directed in the skillet preparation instructions.
Allow the tofu to marinate in the yogurt mixture for at least 30 minutes.
Make the sauce:
To cook the tikka masala sauce in your Instant Pot, add the oil, onion, carrots, cauliflower, garlic, ginger, crushed tomatoes, garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper to the inner pot.
Give it all a good stir, and then add the marinated tofu on top of the rest of the sauce ingredients.
Lock the lid and cook on manual high pressure for 10 minutes.
Once the cooking process is finished, turn the knob to quick-release the pressure.
Remove the lid and use a slotted spoon to transfer the tofu to a bowl or plate and set aside. (I use the same bowl that I marinated the tofu in for fewer dirty dishes.)
Next, you're going to blend up some of the sauce to get the thick and creamy texture we're going for. To do this, transfer about half of the vegetable and sauce mixture to a blender and blend on high until it's smooth.
Then, return the blended sauce to the Instant Pot with the unblended portion. Finally, return the tofu and stir in the coconut milk.
Serve:
To serve the finished tikka masala, transfer it to a serving dish with cooked brown basmati rice and garnish with chopped fresh cilantro if desired.
How to Make Brown Basmati Rice
I like to serve curry with brown basmati rice. I usually prepare it in my Instant Pot, but you can also make rice in a pot on the stovetop. Here are the instructions for both preparation methods.
Stovetop Preparation:
Bring two cups of water to a boil in a pot with a lid. Add one cup dry brown basmati rice and ½ teaspoon of salt.
Cover and reduce the heat to low.
Simmer for 35 minutes, or until the rice is tender and the liquid is absorbed.
Fluff rice with a fork and serve.
Instant Pot Preparation:
Add one cup dry brown basmati rice, ½ teaspoon salt, and one and a half cups water to the inner pot of the Instant Pot.
Secure the lid, turn the venting knob to sealed, and set to manual pressure cook on high for 23 minutes.
Allow the pressure to naturally release for 10 minutes. Then, turn the venting knob to the venting position.
Once the floating valve in the lid drops, open the lid and fluff the rice with a fork and serve.
Nutrition Highlights
This Tofu Tikka Masala recipe is a great example of a filling and satisfying plant-based meal, especially when you include the brown basmati rice to get a serving of fiber-rich whole grains.
Here are some additional nutrition highlights for this dish:
- Tofu is an excellent source of plant-based protein.
- Cauliflower is a cruciferous vegetable that contains beneficial phytonutrients and satiating fiber.
- The spices in this Vegan Tikka Masala provide antioxidants, which help prevent cellular damage.
Meal Prep and Storage
You can easily make this Vegan Tikka Masala ahead of time for a meal prep lunch or dinner. Store the finished tikka masala in an airtight container and refrigerate for up to five days.
This recipe also works great as a make-ahead freezer meal. Portion into freezer-safe containers and freeze for up to three months. Thaw the tikka masala overnight in the fridge or in the microwave.
I share more tips for freezing and thawing meals, plus lots of freezer-friendly recipe ideas, in my Vegetarian Freezer Meals post.
If you want more plant-based meal prep recipes, check out my ebook, Easy Vegetarian Meal Prep. You can also join my email list to get a free guide with 100+ Vegetarian Meal Prep Ideas so you'll never feel bored!
Ingredient Substitutions
There are lots of ways you can change up this tikka masala recipe to fit your preferences (or to use up ingredients that are already in your kitchen).
- Substitute chickpeas or lentils for the tofu to make this vegan tikka masala soy-free.
- Use broccoli or kale instead of cauliflower.
- Prepare the marinade with any plain, unsweetened, dairy-free yogurt alternative in place of the coconut yogurt alternative. Regular plain yogurt can also be used if you don't need the recipe to be vegan/dairy-free.
- Any type of cooking oil can be used in place of the grapeseed oil, depending on what you have on hand.
Recipes to Serve with Vegan Tikka Masala
Want to make this tikka masala part of a full feast? Here are a few of my favorite recipes that pair well with this dish.
- One-Pot Yellow Split Pea Soup
- Chickpea Fennel Curry Salad
- Roasted Pumpkin with Curried Tahini Sauce
- Roasted Turmeric Black Pepper Fingerling Potatoes
- Pumpkin Lassi
Frequently Asked Questions
Yes! Store the finished dish in an airtight container and refrigerate for up to five days or freeze for up to 3 months.
This recipe has a lot of spicy flavor. For less heat, omit or reduce the cayenne pepper.
Serve this tikka masala over basmati rice (I like whole grain brown basmati rice) and garnish liberally with fresh cilantro. You could also serve this dish with warm naan bread on the side.
Vegan Tikka Masala works great as a make-ahead freezer meal. Portion into freezer-safe containers and freeze for up to three months. Thaw overnight in the fridge or in the microwave.
This recipe is naturally gluten-free. Confirm that the coconut yogurt alternative you use does not contain gluten if needed.
๐ Recipe
Vegan Tikka Masala
Equipment
- Stovetop: knife and cutting board, mixing bowl, 12-inch skillet, blender
- Instant Pot: knife and cutting board, mixing bowl, Instant Pot, blender
Ingredients
Tofu Marinade:
- ½ cup plain coconut yogurt alternative
- 4 garlic cloves, minced
- 1- inch piece fresh ginger, grated (1 tablespoon)
- 2 teaspoons garam masala
- 1 (14-ounce) block extra firm tofu, drained, pressed, and chopped into 1-inch pieces
Sauce:
- 3 tablespoons grapeseed oil
- ½ cup diced onion
- 2 medium carrots, diced
- 4 cups cauliflower florets
- 4 cloves garlic, minced
- 1- inch piece ginger, grated
- 1 (28-ounce) can crushed tomatoes
- 2 teaspoons garam masala
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon cayenne pepper (reduce or omit for milder flavor)
- ½ cup full fat canned coconut milk
Optional for serving:
- chopped fresh cilantro
- cooked brown basmati rice
Instructions
SKILLET PREPARATION:
Make the tofu marinade:
- Mix coconut yogurt alternative, garlic, ginger, and garam masala in a large bowl.
- Add the chopped tofu to the bowl and stir until the tofu is evenly coated with the yogurt mixture.
- Set aside and allow to marinate while you prepare the sauce.
Make the sauce:
- Add oil to a 12-inch (or larger) skillet over medium heat. Once the oil is shiny, stir in the onion and carrots and cook for 6 minutes, or until the onion is translucent.
- Stir in the cauliflower and cook for 6 additional minutes, or until crisp-tender. Add more grapeseed oil and adjust the heat as needed to prevent the vegetables from burning.
- Stir in garlic and ginger, and cook for 2 additional minutes, or until the mixture is aromatic.
- Stir in the crushed tomatoes, garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper. Reduce the heat to low and simmer for 10 minutes, or until the sauce is thickened and the flavors are melded.
- Carefully transfer half of the cauliflower sauce mixture to a blender and blend on high for 1 minute, or until smooth. Return the blended sauce to the skillet.
- Stir in the tofu and yogurt mixture. Increase the heat to medium and cook for 5 minutes, or until the tofu is warmed through.
- Stir in the coconut milk and turn off the heat.
Serve:
- Transfer to a serving dish and garnish with chopped fresh cilantro if desired.
- Serve with cooked brown basmati rice if desired.
INSTANT POT PREPARATION:
Make the tofu marinade:
- Mix coconut yogurt alternative, garlic, ginger, and garam masala in a large bowl.
- Add the chopped tofu to the bowl and stir until it is evenly coated with the yogurt mixture.
- Set aside and allow to marinate for at least 30 minutes.
Make the sauce:
- Stir grapeseed oil, onion, carrots, cauliflower, garlic, ginger, crushed tomatoes, garam masala, salt, cumin, coriander, smoked paprika, turmeric, and cayenne pepper in the inner cooking pot of the Instant Pot.
- Place the tofu and yogurt mixture on top of the sauce ingredients.
- Lock the lid and cook on manual high pressure for 10 minutes.
- Once the cooking process is finished, turn the knob to quick-release the pressure.
- Remove the lid and use a slotted spoon to transfer the tofu to a bowl or plate and set aside.
- Transfer half of the vegetable and sauce mixture to a blender and blend for 1 minute, or until smooth.
- Return the tofu and blended sauce to the Instant Pot. Stir in coconut milk.
Serve:
- Transfer to a serving dish and garnish with chopped fresh cilantro if desired.
- Serve with cooked brown basmati rice if desired.
Hi! Is the calorie count of 422 with rice or without rice? Thanks!
Hi Amy, the nutrition facts estimate was calculated without the rice. Thanks!