Cauliflower Tikka Masala: An Healthy Twist On A Classic Dish

The words ‘tikka masala’ most definitely sound Indian but the concept of the iconic Chicken Tikka Masala actually sprung from a Bangladeshi chef in a kitchen in Scotland. By adding curry to the classic chicken tikka, the innovative chef inadvertently birthed a whole new dish which garnered a cult following of its own. While the chicken version is the most renowned, we don’t believe that meat-eaters deserve to have all the fun so why not try a Cauliflower Tikka Masala that hits all the right spots.

With naturally high vitamin, mineral, and fibre levels and properties that combat inflammation, cauliflower is on the healthy menu for meat-eaters and vegetarians alike. The versatile cruciferous veggie can turn into a meat substitute for main dishes like curries, cut into hearty steaks or even fried into nuggets. It's also the perfect low-carb rice swap and healthier base for rice and other carbs like dough.

By roasting the cauliflower rather than boiling it you can get the most beautiful charred and smokey finish on the vegetable that flavours the entire dish. So if you need a healthy but delicious weeknight meal, this simple recipe has got you covered.


For the roasted cauliflower

  • 1 large head of cauliflower (you need approximately 1kg of cauliflower)
  • 2 tbsp vegetable oil
  • 2 tsp garam masala
  • ½ tsp chilli powder
  • 2 tsp ground coriander
  • ½ tsp turmeric
  • 2 tsp salt

For the tikka masala curry

  • 1 onion finely chopped
  • 3-4 garlic cloves crushed
  • 2 tsp ginger grated/crushed
  • 2 tsp garam masala
  • 2 tsp paprika
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • ½-1 tsp chilli powder
  • ½ tsp ground cardamom
  • 800 gms crushed tomatoes
  • 2 tbsp tomato paste
  • 1 cup cream/coconut cream
  • 2 tbsp butter
  • 1-2 tsp sugar
  • Salt and pepper to taste


  • Preheat the oven to 200ºC
  • Slice the cauliflower floret off the head of the cauliflower. Chop the remaining stalk into bite-size pieces. Place the cauliflower into a large roasting tray and drizzle over the oil and season with the spices then place into the oven and roast for 30 minutes until golden brown and cooked. 
  • In the meanwhile start making the sauce. Fry the onions in the oil until soft and translucent then add the garlic and ginger and fry for another 30 seconds. 
  • Add all the spices and fry for a minute before adding the tomatoes and tomato paste. Simmer for 5 minutes then add the cream and sugar then simmer for 10 minutes
  • Add the roasted cauliflower and butter and stir together then allow to simmer for 5-10 minutes. Season to taste and serve.