By Becky Hardin
Updated Apr 22, 2025
This Vegetarian Tikka Masala is made with cauliflower instead of chicken. This delicious Indian cauliflower recipe is perfect for vegetarians but also great for meat-eaters. The texture of the cauliflower masala (or Gobi Masala) is perfect, and the flavor of the homemade tikka masala sauce is absolutely delicious!
5-Star Review
“Made this Cauliflower Tikka Masala today. It was superb. Followed recipe exactly…only added some peas. Highly recommend. Very easy.” -Jacqueline
Vegetarian Tikka Masala Recipe
Vegetarian Tikka Masala (cauliflower or gobi masala) is the perfect Indian dish for meat-free dinners with all of the flavor and texture you would expect from Chicken Tikka Masala . Serve it with basmati rice and Naan Bread for a truly Indian-inspired meal.
I made my own homemade tikka masala sauce with the perfect level of spice to coat the roasted cauliflower. And it is GOOD if I do say so myself. Indian food is fun to make (and to eat), and this dish makes for a tasty, healthy dinner.
Whether you eat meat or not, you have to try this vegetarian tikka masala recipe (aka Gobi Masala, aka Cauliflower Tikka Masala). Whatever you call it, it is absolutely delicious!
Ingredients1x2x3x
For the Roasted Cauliflower:
- ▢ 1 head cauliflower washed and cut into bite-size florets
- ▢ ½ teaspoon kosher salt
- ▢ ¼ teaspoon freshly ground black pepper
- ▢ ½ teaspoon garam masala
- ▢ ½ teaspoon ground cumin
- ▢ 3 tablespoons extra virgin olive oil
For the Tikka Masala Sauce:
- ▢ 1 cup sweet yellow onion minced
- ▢ 2 cloves garlic minced
- ▢ 2 tablespoons butter
- ▢ 2 tablespoons olive oil
- ▢ 2 teaspoons ground cumin
- ▢ ½ teaspoon kosher salt
- ▢ ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger
- ▢ ¼ teaspoon ground cinnamon
- ▢ 1/8 teaspoon turmeric
- ▢ pinch of cayenne pepper
- ▢ ½ teaspoon garam masala
- ▢ 1 teaspoon sweet paprika
- ▢ ½ 6-7 ounce can tomato sauce
- ▢ ½ cup heavy whipping cream
- ▢ 2 teaspoons white granulated sugar
For Serving:
- ▢ basmati rice
- ▢ chopped fresh parsley or cilantro
- ▢ lemon wedges
Instructions
For the Roasted Cauliflower:
- Heat oven to 450°F and line a baking sheet with aluminum foil. Lightly spray the foil with nonstick cooking spray.
- In a large mixing bowl, combine all ingredients and toss to combine. 1 head cauliflower, ½ teaspoon kosher salt, ¼ teaspoon freshly ground black pepper, ½ teaspoon garam masala, 3 tablespoons extra virgin olive oil, ½ teaspoon ground cumin
- Pour the seasoned cauliflower onto the prepared baking sheet and place on the center rack of the oven.
- Roast 10-12 minutes or until cauliflower is golden and just tender.
- Transfer cauliflower to a cooling rack until ready to use.
For the Tikka Masala Sauce:
- Heat a large skillet over medium heat and add the butter and olive oil. When the oil shimmers, add the minced onions and cook until translucent. Add the minced garlic and cook 30 seconds, stirring often. 1 cup sweet yellow onion, 2 tablespoons butter, 2 tablespoons olive oil, 2 cloves garlic
- Add cumin, salt, ginger, cinnamon, turmeric, cayenne, garam masala, and paprika and cook 1 minute, stirring often. ½ teaspoon kosher salt, ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger, ¼ teaspoon ground cinnamon, 1/8 teaspoon turmeric, pinch of cayenne pepper, ½ teaspoon garam masala, 1 teaspoon sweet paprika, 2 teaspoons ground cumin
- Add tomato sauce, reduce heat to low and allow sauce to thicken 5-7 minutes, stirring often. ½ 6-7 ounce can tomato sauce
- Add cream and sugar and bring sauce to a low boil. Cook another 8-10 minutes, over low heat, until sauce has thickened a bit. ½ cup heavy whipping cream, 2 teaspoons white granulated sugar
- Add the roasted cauliflower to the sauce, mix well and serve.
For the Basmati Rice:
- Cook according to package directions. Keep warm until ready to serve.
To Serve:
- Spoon basmati rice down the center of a serving plate/platter and top with Roasted Cauliflower Tikka Masala. Serve with naan, a side of sour cream or Greek yogurt and garnish with chopped fresh parsley or cilantro and a lemon wedge. basmati rice, chopped fresh parsley or cilantro, lemon wedges
Nutrition information is automatically calculated, so should only be used as an approximation.
How to Make Vegetarian Tikka Masala Step by Step
For the Roasted Cauliflower
Get the oven going and prep a cookie sheet : Heat the oven to 450°F and line a baking sheet with aluminum foil. Lightly spray the foil with nonstick cooking spray.
Combine all the ingredients: Place 1 head of cauliflower, washed and cut into bite-size florets, ½ teaspoon kosher salt, ¼ teaspoon freshly ground black pepper, ½ teaspoon garam masala, ½ teaspoon ground cumin, and 3 tablespoons extra virgin olive oil in a large bowl and mix well.
Cook the cauliflower: Place the seasoned cauliflower onto the prepared baking sheet, place on the center rack of the oven, and roast 10-12 minutes or until the cauliflower is golden and just tender. Transfer cauliflower to a cooling rack until ready to use.
For the Tikka Masala Sauce
Cook the aromatics: Heat a large skillet over medium heat and add 2 tablespoons of butter and 2 tablespoons of olive oil. When the oil shimmers, add 1 cup of minced onion and cook until translucent. Add 2 cloves of minced garlic and cook 30 seconds, stirring often.
Add the spices: Add 2 teaspoons ground cumin, ½ teaspoon kosher salt, ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger, ¼ teaspoon ground cinnamon, 1/8 teaspoon turmeric, a pinch of cayenne pepper, ½ teaspoon garam masala, and 1 teaspoon sweet paprika.
Stir in tomato sauce : Add half of a 6 or 7-ounce can of tomato sauce, reduce the heat to low, and let sauce thicken, about 5-7 minutes, stirring often.
Mix in cream and sugar : Add 1/2 cup heavy whipping cream and 2 teaspoons of sugar, and bring the sauce to a low boil. Cook another 8-10 minutes, over low heat, until the sauce has thickened a bit.
Combine sauce and cauliflower: Add the roasted cauliflower to the sauce, mix well and serve.
Serve and enjoy : Spoon basmati rice down the center of a serving plate/platter and top with Roasted Cauliflower Tikka Masala. Serve with naan, a side of sour cream or Greek yogurt, and garnish with chopped fresh parsley or cilantro and a lemon wedge.
How to Store
Place leftover tikka masala in an airtight container in the fridge for 3-4 days. Reheat over the stove or in the microwave. Leftover vegetarian tikka masala will keep for up to 3 months in the freezer. Thaw in the fridge before reheating.
Serving Suggestions
For an authentic made-at-home Indian meal, serve the tikka masala alongside this rich and creamy Butter Chicken . Start your meal off with a steaming bowl of Mulligatawny Soup and, in place of a mango lassi, serve a refreshing mango smoothie.
more cauliflower recipes to try
Roasted Cauliflower Recipe with Chimichurri Sauce
Cauliflower Pizza Crust (Low Carb)
Garlic Mashed Cauliflower
Buffalo Cauliflower Wings
Cauliflower Tikka Masala
Ingredients
For the Roasted Cauliflower:
- 1 head cauliflower washed and cut into bite-size florets
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon garam masala
- ½ teaspoon ground cumin
- 3 tablespoons extra virgin olive oil
For the Tikka Masala Sauce:
- 1 cup sweet yellow onion minced
- 2 cloves garlic minced
- 2 tablespoons butter
- 2 tablespoons olive oil
- 2 teaspoons ground cumin
- ½ teaspoon kosher salt
- ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger
- ¼ teaspoon ground cinnamon
- 1/8 teaspoon turmeric
- pinch of cayenne pepper
- ½ teaspoon garam masala
- 1 teaspoon sweet paprika
- ½ 6-7 ounce can tomato sauce
- ½ cup heavy whipping cream
- 2 teaspoons white granulated sugar
For Serving:
- basmati rice
- chopped fresh parsley or cilantro
- lemon wedges
Instructions
For the Roasted Cauliflower:
- Heat oven to 450°F and line a baking sheet with aluminum foil. Lightly spray the foil with nonstick cooking spray.
- In a large mixing bowl, combine all ingredients and toss to combine. 1 head cauliflower, ½ teaspoon kosher salt, ¼ teaspoon freshly ground black pepper, ½ teaspoon garam masala, 3 tablespoons extra virgin olive oil, ½ teaspoon ground cumin
- Pour the seasoned cauliflower onto the prepared baking sheet and place on the center rack of the oven.
- Roast 10-12 minutes or until cauliflower is golden and just tender.
- Transfer cauliflower to a cooling rack until ready to use.
For the Tikka Masala Sauce:
- Heat a large skillet over medium heat and add the butter and olive oil. When the oil shimmers, add the minced onions and cook until translucent. Add the minced garlic and cook 30 seconds, stirring often. 1 cup sweet yellow onion, 2 tablespoons butter, 2 tablespoons olive oil, 2 cloves garlic
- Add cumin, salt, ginger, cinnamon, turmeric, cayenne, garam masala, and paprika and cook 1 minute, stirring often. ½ teaspoon kosher salt, ½ teaspoon ground ginger or 1 teaspoon grated fresh ginger, ¼ teaspoon ground cinnamon, 1/8 teaspoon turmeric, pinch of cayenne pepper, ½ teaspoon garam masala, 1 teaspoon sweet paprika, 2 teaspoons ground cumin
- Add tomato sauce, reduce heat to low and allow sauce to thicken 5-7 minutes, stirring often. ½ 6-7 ounce can tomato sauce
- Add cream and sugar and bring sauce to a low boil. Cook another 8-10 minutes, over low heat, until sauce has thickened a bit. ½ cup heavy whipping cream, 2 teaspoons white granulated sugar
- Add the roasted cauliflower to the sauce, mix well and serve.
For the Basmati Rice:
- Cook according to package directions. Keep warm until ready to serve.
To Serve:
- Spoon basmati rice down the center of a serving plate/platter and top with Roasted Cauliflower Tikka Masala. Serve with naan, a side of sour cream or Greek yogurt and garnish with chopped fresh parsley or cilantro and a lemon wedge. basmati rice, chopped fresh parsley or cilantro, lemon wedges
Nutrition
By Becky Hardin
Published Jul 12, 2017
This Essential Grocery List is an absolute life saver for my family on the busy weeks. When I started this journey to learn how to cook, I quickly realized that the first step in cooking is having staple ingredients on hand. I want to avoid having to run out to the grocery store every single time I prepare a new recipe. Having a well-stocked pantry has made my life in the kitchen so much simpler, because when it’s time to cook, I have what I need.
Essential Grocery List
It’s so helpful to have a basic grocery list to help me remember which foods to buy at the store. This food shopping list is my go-to!
It’s better to stock up on things like grains, seasonings and spices, baking essentials, oils, condiments, canned and frozen foods, etc. so I can just grab them when I need them. These things have a long shelf life , so I keep them in my kitchen for convenience.
However, I do have to go to the supermarket sometimes, and there’s a way to make that trip easy and hassle-free: I keep a grocery list! If I go in blindly, I’ll leave with things I don’t need, and nothing that actually helps me prepare a good meal.
In the list below, I’ve compiled everything I always have on my stock-up grocery list.
I’ve got you covered! I created an easy grocery list filled with all of the essentials. Plus there’s a free printable version that you can take with you to the grocery store. It has everything you need to stock your pantry, your freezer, and your refrigerator.
Click to get my Free Printable Grocery List
What to Buy at the Grocery Store
This is the perfect grocery list filled with all the basics and essentials. It should help get you going if you’re new to cooking, or if you’re just left staring helplessly at an empty pantry and don’t know how to fill it.
When I first started cooking, things could seem overwhelming. I quickly realized that they more prepared I could be, the more confident I felt. If you already have the basics in your kitchen, then you can shop stress-free.
So print out our easy grocery list, stock up your pantry and fridge, and you’ll be cooking in no time!
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Fresh Produce
- Apples
- Bananas
- Strawberries
- Avocados
- Bell Peppers
- Carrots
- Broccoli
- Garlic
- Lemons/Limes
- Onion
- Parsley
- Cilantro
- Basil
- Potatoes
- Spinach
- Tomatoes
GRAINS
- Breadcrumbs
- Pasta
- Quinoa
- Rice
- Sandwich Bread
- Tortillas
MEAT/PROTEIN
- Chicken
- Eggs
- Ground Beef
- Sliced Turkey
- Lunch Meat
DAIRY
- Butter
- Sliced Cheese
- Shredded Cheese
- Milk
- Sour Cream
- Greek Yogurt
BAKING GOODS
- Baking powder
- Baking Soda
- Granulated Sugar
- Brown Sugar
- Flour
- Honey
- Vanilla Extract
- Dry Yeast
- Chocolate Chips
- Cocoa Powder
- Powdered Sugar
FREEZER
- Fruit and Berries
- Frozen Veggies (Corn, Peas, Broccoli, etc)
- Juice Concentrate
- Pizza or Other Convenience Meals
- Pie Crust
- Cookie Dough
CANNED/DRIED GOODS
- Chicken stock/broth
- Salsa
- Diced Tomatoes
- Jam/Jelly
- Peanut Butter
- Pasta Sauce
- Beans (Black Beans, Chickpeas, Baked Beans, etc)
- Soups
- Tuna
- Green Chiles
- Canned Veggies
- Coffee or Tea
Get more details on the best non-perishable and pantry foods
CONDIMENTS/SPICES
- Black Pepper
- Chili Powder
- Cinnamon
- Crushed Red Pepper
- Cumin
- Garlic Powder
- Ketchup
- Mustard
- Mayo
- Nutmeg
- Paprika
- Salt (Course Sea Salt and Kosher Salt)
- Soy Sauce
- Steak Sauce
- Hot Sauce/ Buffalo Sauce
- Salad Dressings
OILS/VINEGARS
- Apple cider vinegar
- Balsamic vinegar
- Coconut Oil
- Olive Oil
- Vegetable/Canola Oil
- Red Wine Vinegar
- White Vinegar
- Cooking Wine
- White Wine Vinegar
SNACKS
- Crackers
- Nuts
- Quick Oats
- Popcorn
- Tortilla Chips
- Cereal
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Click ☝🏻 for my FREE Grocery List Printable!
I hope this essential grocery list can help you buy what you need and make your home cooking so much easier!
Stock Your Kitchen
Find more ideas for your grocery list, stock up your kitchen, and print more cooking guides and charts to keep handy!
Non-Perishable Foods to Stock Up On
Frozen Vegetables to Stock Up On (and Recipes to Make)
Ultimate List of Cooking Herbs for Your Kitchen
Ultimate List of Cooking Spices for Your Kitchen
Cooking Oil 101: Types of Cooking Oils to Use
26 Types of Pasta and When to Use Them
What Fruits and Vegetables are in Season?
Meat Temperature Chart (Free Printable)
How to Meal Prep (Guide for Beginners)
Basic Cooking Measurements & Kitchen Conversion Chart
