Vegan Tikka Masala with Tofu and Cauliflower
Vegan Tikka Masala is one of those dishes that feels both comforting and celebratory. A creamy, spiced tomato sauce wrapped around tender bites of protein and veggies. This plant-based version is made with marinated tofu and cauliflower, so it has all of the rich flavor you'd expect from the restaurant classic, without any dairy or meat. The sauce is layered with warming spices like garam masala, cumin, coriander, turmeric, and smoked paprika, then finished with creamy coconut milk for a luscious, dairy-free twist.
Whether you're making this on the stovetop or in the Instant Pot, the process is straightforward and the results are deeply satisfying. Serve it over a bowl of fluffy basmati rice, sprinkle with fresh cilantro, and you'll have a hearty vegetarian dinner that tastes just as good as takeout.
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This vegan tikka masala is inspired by the flavors of the Indian restaurant favorite, but made fully plant-based with tofu, canned coconut milk, and coconut yogurt alternative. Marinating the tofu in coconut yogurt, garlic, ginger, and garam masala adds layers of flavor before it even hits the sauce. Blending part of the tomato-vegetable mixture creates the creamy base while still leaving plenty of texture from the remaining carrots and cauliflower.
If you're cooking with an Instant Pot, the recipe adapts beautifully for a hands-off dinner that's ready in under an hour. Either way, this meal works equally well for weeknight dinners, meal prep, or even serving guests.
If you're looking for more Indian-inspired recipes, try my Sweet Potato Lentil Curry with Spinach, Roasted Eggplant Coconut Curry with Chickpeas, Roasted Butternut Squash Curry with Lentils, One-Pot Tofu Pumpkin Curry, or Forbidden Black Rice Salad with Mango and Peanuts, One-Pot Yellow Split Pea Soup with Mushrooms, or Pumpkin Lassi Yogurt Drink.
For another Instant Pot-friendly recipe, try my Instant Pot Black Bean Soup with Sweet Potatoes!
You can also find more make-ahead options in my roundups of Vegetarian Meal Prep Ideas: 50+ Easy Recipes, Vegetarian Freezer Meals for Batch Cooking, and Easy Vegetarian Lunch Ideas for Work. Plus, check out my free guide with 100 Nourishing Meal and Snack Ideas for even more cooking inspiration.
Ingredients
The star protein here is extra-firm tofu, marinated in coconut yogurt, garlic, ginger, and garam masala for flavor. The sauce builds on a base of onion, carrots, cauliflower, tomatoes, and more aromatics, with spices like cumin, coriander, turmeric, smoked paprika, and cayenne pepper for heat. Coconut milk finishes the sauce with creamy texture. Fresh cilantro and basmati rice are optional, but highly recommended to round out the meal.
Substitutions
- Tofu: Swap for chickpeas, tempeh, or seitan.
- Cauliflower: Substitute with broccoli, zucchini, or bell peppers.
- Coconut yogurt: Replace with unsweetened almond yogurt, cashew yogurt, or another plain non-dairy yogurt alternative.
- Coconut milk: replace with cashew cream or another unsweetened plant-based cream. (The texture may be thinner.)
- Spices: Adjust cayenne to make it milder or spicier depending on preference.
- Rice: Serve with white rice, brown rice, quinoa, or naan instead of basmati rice.
Making Ahead and Storage
This dish is ideal for meal prep because the flavors deepen with time. Store leftovers in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave with a splash of water or coconut milk to loosen the sauce.
Cooked rice can also be stored separately in the fridge for 5 days or frozen for longer storage.
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.
FAQ
Tofu is a great substitute because it soaks up the flavor, but you can also use chickpeas, tempeh, seitan, or even hearty vegetables like cauliflower or sweet potato.
Yes. Full-fat coconut milk or cashew cream provides a rich, creamy sauce without dairy.
Yes, as long as it's made with plant-based yogurt and cream alternatives, tofu tikka masala can be fully vegan.
Want even more vegetarian meal inspiration?
If you're looking for more ideas beyond this tikka masala, I've put together a free list of 100+ plant-based meals and snacks to make meal planning easier. These recipes are simple, satisfying, and full of variety.
📖 Recipe
Vegan Tikka Masala with Tofu and Cauliflower
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!