Dinner/ Low-Calorie/ Lunch/ Recipes

25-Minute Healthy Cauliflower Tikka Curry

25-Minute Healthy Cauliflower Tikka Curry

25-Minute Healthy Cauliflower Tikka Curry that can’t be made any easier! That’s dinner done in 25 minutes! there is minimum chopping and prepping, so it’s all basically thrown in and cooked….but it still tastes divine!

This is one of those recipes that you simply can’t get wrong! It’s all done in one pot, the cauliflower is roasted, then added to the pot of sauce and boom – you got it! Not to mention how satisfying and delicious this recipe is. Also, also, its really really healthy alternative to all the other fatty curries!!

Here are some other tips + tricks to keep in mind before you make this tikka masala recipe!

Let it simmer. The longer you let it simmer the better it is going to be! The flavor is enhanced the longer you let it simmer, baby!

Don’t be scared of flavor. Oh, don’t go light on the spices. This is supposed to a dance party in your mouth. If you haven’t ever worked with a masala spice blend before, don’t be nervous!

If you don’t want to add as much as we did, start off by adding a teaspoon of spices at a time until you find a spice level you are comfortable with.

We love naan. We served this recipe with sprouted brown rice and naan. Check out TJ’s or Whole Foods for naan! I’ve never made my own, but I hear it’s pretty easy. If I did make it, I’d follow Gimme Some Oven’s recipe.

Pack it with veggies. Let’s talk about the veggies in this dish really quickly. You can add any veggies you like, I made it simple and used only cauliflower, but please all these will work great:

  • Kale/Spinach
  • Sweet Potatoes
  • Green beans
  • Peas

If you’re not digging our veggie choices, try using normal potatoes, any kind of root vegetable, or squash!
Anyyyway! Please do let me know how you found this 25-Minute Healthy Cauliflower Tikka Curry recipe, and if there is anything you tried or something that worked better…Do drop me a comment below, or you can find me/ message me directly on Instagram, Pinterest or Facebook! I love seeing what my lovely readers think of my recipes!



For the Roasted Cauliflower:

1 large cauliflower, cut into bite-sized florets

Olive oil for drizzling (or preferred oil)

2 teaspoons garam masala

Salt and pepper, to taste

Tikka Masala Sauce:

2 tablespoons of olive oil, or preferred oil

1 medium red onion, finely diced (sub yellow onion)

3-4 cloves garlic, minced or crushed

1 tablespoon fresh ginger, grated (sub frozen or paste)

1 1/2 teaspoons garam masala

3/4 teaspoon ground cumin

1 teaspoon turmeric

3/4 teaspoon smoked paprika (sub with sweet)

1/2 teaspoon crushed red pepper

2 cups/400g of thick marinara sauce (strained tomatoes)

3/4 teaspoon salt, more to taste (more for roasting)

1 cup/400g of full-fat coconut milk (shake can/tin before pouring)

1-2 tablespoons lime, juiced (sub lemon)

For Serving (Optional) Naan Rice (about 3 cups cooked) 1/2 cup cilantro/coriander, chopped


1.For the cauliflower, preheat oven to 450° F (230° C). Place cauliflower florets on a rimmed baking sheet. Drizzle with oil and sprinkle with garam masala, salt, and pepper. Combine together with your hands. Roast for 15-20 minutes until tender and lightly browned. Toss halfway.

2. In a small bowl, combine the garam masala, cumin, turmeric, paprika, and crushed red pepper. Set aside. In a large pan, heat oil over medium heat. Add onions and sauté until translucent and slightly golden. About 3-5 minutes. Turn heat down one notch. Now add the garlic and ginger. Sauté for 30-60 seconds until fragrant.

3. Now add the combined spices and sauté until fragrant, about 30 seconds. Add tomato puree(marinara sauce), and salt. Bring to a simmer, then lower the heat (if needed) to maintain a low simmer. Cook for 10-15 minutes stirring often to prevent sticking. You want the sauce to get very thick.

4. Stir in coconut milk and lightly simmer 2-4 minutes to combine and thicken (don’t boil – lower heat if needed). Stir in 1 tablespoon of lime juice and taste before you add more. Now add roasted cauliflower and gently toss to combine well (heat longer if needed).

5. Taste for seasoning and add more if needed, then remove from heat. Top over rice and serve with naan, lime wedges, and cut cilantro/coriander if desired. Enjoy!

Nutrition Serving: 12ounces | Calories: 315kcal | Carbohydrates: 32g | Protein: 8g | Fat: 18g | Saturated Fat: 12g | Sodium: 448mg | Fiber: 8g | Sugar: 13g

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