Keto Cauliflower Tikka Masala with Creamy Coconut Milk Sauce
This vegan keto cauliflower tikka masala proves that plant-based keto cooking is anything but boring. Cauliflower florets are roasted golden brown in the oven, then folded into an aromatic coconut milk and tomato sauce with garam masala, turmeric and cumin. Each serving has just 7 g of net carbs, 34 g of fat and 12 g of protein. Ready in 30 minutes, a complete vegan keto meal.
The key points at a glance
- Prep time: approx. 30 minutes, roast the cauliflower while the sauce simmers.
- Approx. 7 g net carbs and 34 g fat per serving.
- Ingredients: cauliflower, coconut milk, tomato passata, olive oil, garam masala, turmeric, cumin, ginger, garlic.
- Vegan and designed as a full keto meal; pairs perfectly with cauliflower rice or on its own.
Ingredients
One serving is designed as a complete vegan keto meal; pair with cauliflower rice if desired.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| cauliflower | cut into florets | |||
| cut into florets | ||||
| coconut milk | full-fat | |||
| full-fat | ||||
| tomato passata | approx. 50 g | |||
| approx. 50 g | ||||
| olive oil | 1 tbsp | |||
| 1 tbsp | ||||
| garam masala | 1 tsp | |||
| 1 tsp | ||||
| turmeric | 0.5 tsp | |||
| 0.5 tsp | ||||
| cumin | ground, 0.5 tsp | |||
| ground, 0.5 tsp | ||||
| fresh ginger | grated, 1 tsp | |||
| grated, 1 tsp | ||||
| garlic clove | small | |||
| small | ||||
| paprika | 0.5 tsp | |||
| 0.5 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
| fresh cilantro | to garnish | |||
| to garnish | ||||
How to prepare it
Cut the cauliflower into florets, toss with olive oil, turmeric and salt, and roast at 220 °C (425 °F) for about 18 minutes. At the same time, heat olive oil in a pan, sauté the ginger and garlic, add the tomato passata, garam masala and cumin, and simmer for 8 minutes. Stir in the coconut milk, fold in the roasted cauliflower and let it rest for 3 minutes. Serve with cilantro.
Why this tikka masala works as both vegan and keto
Full-fat coconut milk is the key: 100 ml delivers about 20 g of fat with only 2.7 g of net carbs according to USDA data. Cauliflower adds just about 6 g of net carbs per 200 g, along with filling fibre. The tomato passata (50 g) contributes another 1.8 g of net carbs. Combined with olive oil, the dish reaches 34 g of fat, 12 g of protein and 7 g of net carbs, a solid vegan keto profile. The protein level is respectable for a fully plant-based dish; for more, sprinkle 50 g of hemp seeds on top.
Source: USDA FoodData Central – Coconut milk , Harvard Nutrition Source – Vegetables and Fruits
Coconut milk vs. cream in vegan keto cooking
Full-fat coconut milk replaces cream in vegan keto dishes almost one-to-one: similar fat content, slightly less protein, plus an aromatic coconut flavour that suits curries. 100 ml of coconut milk has about 20 g of fat and 2.7 g of net carbs; 100 ml of cream has about 30 g of fat and 3.2 g of net carbs.
Why roasting makes the difference
Roasted cauliflower develops nutty, caramelised flavours through the Maillard reaction that boiled cauliflower simply doesn't have. Roasting draws out moisture and concentrates the flavour. Once it goes into the tikka sauce, the roasted cauliflower also soaks up the spices far better than a soft-boiled piece would.
How do I serve and vary the cauliflower tikka masala?
Serve it in a deep bowl so the creamy sauce gets soaked up properly. Cauliflower rice on the side keeps the net carbs low. Fresh cilantro and a squeeze of lime round it off.
Meal prep and storage
The sauce develops overnight and tastes even better the next day. Keeps for 3 days in the fridge. Reheat in the microwave for 2 to 3 minutes, adding a splash of coconut milk if needed.
Higher-protein variation
Sprinkling 50 g of shelled hemp seeds on top adds roughly 16 g of protein and 3 g of net carbs. Pan-fried tofu strips also work well (100 g tofu: about 8 g of protein, 1 g of net carbs).
What tips help with keto cauliflower tikka masala?
- Don't cut the cauliflower florets too small, walnut-sized is ideal so they don't burn while roasting.
- Be generous with the olive oil: it gives crispy edges when roasting and provides keto-friendly fat.
- Always choose full-fat coconut milk, light versions don't have enough fat for keto.
- Reduce the sauce a little before adding the cauliflower, this concentrates the flavours.
- Use fresh ginger instead of powder: the flavour is brighter and more intense.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 96 kcal | approx. 385 kcal | Moderate vegan main meal; energy comes from coconut milk and olive oil. |
| Moderate vegan main meal; energy comes from coconut milk and olive oil. | |||
| Fat | approx. 8.5 g | approx. 34 g | Mostly from coconut milk and olive oil; good share of MCT fatty acids. |
| Mostly from coconut milk and olive oil; good share of MCT fatty acids. | |||
| Net carbs | approx. 1.8 g | approx. 7 g | Low; comes from cauliflower, tomatoes and coconut milk. |
| Low; comes from cauliflower, tomatoes and coconut milk. | |||
| Sugar | approx. 1.2 g | approx. 4.8 g | Naturally occurring sugar from tomatoes and cauliflower; no added sugar. |
| Naturally occurring sugar from tomatoes and cauliflower; no added sugar. | |||
| Protein | approx. 3.0 g | approx. 12 g | Plant protein from cauliflower and coconut milk; boost with hemp seeds if needed. |
| Plant protein from cauliflower and coconut milk; boost with hemp seeds if needed. | |||
| Salt | approx. 0.2 g | approx. 0.9 g | Moderate; mainly from seasoning. |
| Moderate; mainly from seasoning. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is tikka masala normally vegan?
No, classic tikka masala is made with chicken and often cream or yogurt. This version swaps the chicken for roasted cauliflower and the cream for full-fat coconut milk, vegan and still creamy.
Can I cook the cauliflower in a pan instead?
Yes, pan-fry it in a hot pan with olive oil for about 10 minutes. The browning will be less even than in the oven, but it's faster.
How do I boost the protein content?
Sprinkle 50 g of shelled hemp seeds on top (+16 g protein, +3 g net carbs) or pan-fry 100 g of firm tofu with the dish (+8 g protein, +1 g net carbs). Both options keep it vegan and keto.
Is this dish good for meal prep?
Yes, the sauce actually improves overnight as the spices infuse. Keeps for 3 days in the fridge. The cauliflower stays pleasantly firm when reheated.