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Vegan Tofu Tikka Masala
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5 from 6 votes

Vegan Tofu Tikka Masala

Classic Indian spices add tons of flavor to pan seared tofu in this vegan dish. In place of the cream and butter used in many Indian dishes, this version uses flavorful sesame oil and coconut milk.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Tofu
Servings: 4 meals
Calories: 313kcal
Author: Meal Prep on Fleek



  • 12 ounces extra firm tofu
  • 2 tbs sesame oil
  • salt & pepper to taste
  • 1/2 cup red onion finely diced
  • 1/4 cup fresh ginger finely grated
  • 4 cloves garlic minced
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp paprika
  • 1 1/4 tsp Sea Salt
  • 1/2 tsp tumeric
  • 1/8 tsp nutmeg
  • 1/4 tsp cayenne pepper
  • 2 14 ounce cans diced tomatoes
  • 1/2 cup full fat coconut milk
  • cilantro to garnish

Riced Cauliflower

  • 1/2 large head cauliflower
  • 1 tbs sesame oil
  • Salt and Pepper as desired


  • Prepare tofu by draining excess liquid, and then wrapping in several paper towels, placing on a plate, and putting a heavy plate on top to press even more moisture out. This can also be done using a tofu press. Leave for at least 10 minutes to allow water to drain out.
  • In a skillet over medium heat, add sesame oil, and cubed tofu pieces. Season lightly with sea salt and pepper.
  • Gently flip the tofu and allow to brown. Remove from pan.
  • In the remaining sesame oil, add chopped onions, garlic and grated ginger. Saute for about 5 minutes until onions are transluscent.
  • Add all spices to the pan, and mix into the onion and ginger mixture.
  • Add diced tomatoes to a blender and pulse until the tomatoes are mixed into a puree, but not completely smooth. This step is optional. You can use the diced tomatoes straight out of the pan and it’s still delicious.
  • Pour the tomatoes into the pan, and stir to combine. Add the tofu in, and reduce heat to medium low. Allow to simmer for about 10 minutes.
  • Add the coconut milk, bring back to a low boil, and then remove from heat. Taste, and season with cayenne and sea salt.
  • To prepare the cauliflower rice, chop the cauliflower roughly, and then place in a food processor bowl. Don’t overfill the food processor, or the cauliflower won’t evenly chop. It’s better to do this in 2-3 batches.
  • Process the cauliflower until it’s broken into pieces about the size of grians of rice. Do not overprocess or the “rice” will be mushy.
  • Over high heat, add sesame oil, and cauliflower “rice.” Saute quickly for 3-4 minutes until the cauliflower is hot. Season with sea salt and pepper, and remove from heat.
  • Serve the Tofu Tikka Masala over caulfilower rice, with lots of fresh chopped cilantro on top.


WW Smart Points= Green:7  Blue:5  Purple:5
Nutrition for 1 out of 4 servings:
13g Protein | 24g Carbs | 19g Fat | 8g Fiber | 313 Calories


Serving: 1meal | Calories: 313kcal | Carbohydrates: 24g | Protein: 13g | Fat: 19g | Fiber: 8g