If you’re craving a dish that’s rich, flavorful, and perfect for cozying up with, this Chicken & Cauliflower Tikka Masala is just what you need. Combining tender chicken and roasted cauliflower with a creamy, spiced tomato sauce, this dish offers the perfect blend of warmth and comfort.
Whether you’re serving it with rice, naan, or just enjoying it on its own, this tikka masala is sure to become a favorite in your kitchen. Ready to bring the flavors of India to your table? Let’s get cooking!
Chicken & Cauliflower Tikka Masala
Ingredients
Chicken & Cauliflower Marinade
- 1 lb 450g boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
- 1 small head of cauliflower cut into florets
- 1 cup plain yogurt
- 2 tbsp lemon juice
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp garam masala
- 1 tsp ground turmeric
- 1 tsp ground paprika
- 1/2 tsp chili powder optional, for heat
- 1 tsp salt
- 2 tbsp vegetable oil
Tikka Masala Sauce
- 2 tbsp ghee or vegetable oil
- 1 large onion finely chopped
- 3 cloves garlic minced
- 1- inch piece of ginger minced
- 1 can 14.5 oz crushed tomatoes
- 1/2 cup heavy cream or coconut milk
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garam masala
- 1/2 tsp ground turmeric
- 1/2 tsp ground paprika
- 1/4 tsp cayenne pepper optional, for heat
- Salt and freshly ground black pepper to taste
- 1/4 cup fresh cilantro chopped (for garnish)
Substitutions
- Vegan: Replace chicken with extra cauliflower or tofu and use coconut yogurt and coconut milk.
- Gluten-Free: This recipe is naturally gluten-free.
- Low-Sodium: Use reduced-sodium tomatoes and season lightly with salt.
Instructions
Marinate the Chicken & Cauliflower
- In a large mixing bowl, combine the yogurt, lemon juice, cumin, coriander, garam masala, turmeric, paprika, chili powder (if using), and salt.
- Add the chicken pieces and cauliflower florets, tossing to coat them evenly.
- Cover and refrigerate for at least 30 minutes, or up to 4 hours for the best flavor.
Cook the Chicken & Cauliflower
- Preheat your oven to 425°F (220°C).
- Line a baking sheet with parchment paper or lightly grease it.
- Spread the marinated chicken and cauliflower evenly on the baking sheet.
- Drizzle with vegetable oil and roast for 20-25 minutes, or until the chicken is cooked through and the cauliflower is golden brown and tender.
- Set aside.
Prepare the Tikka Masala Sauce
- In a large skillet or Dutch oven, heat the ghee or vegetable oil over medium heat.
- Add the chopped onion and sauté for 5-7 minutes, or until the onion is soft and translucent.
- Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
- Add the crushed tomatoes, cumin, coriander, garam masala, turmeric, paprika, cayenne pepper (if using), salt, and pepper.
- Simmer the sauce for 10-15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
Combine and Finish the Dish
- Stir the roasted chicken and cauliflower into the sauce, ensuring they are well coated.
- Simmer for another 5 minutes to allow the flavors to combine.
- Stir in the heavy cream or coconut milk and simmer for an additional 2-3 minutes until the sauce is creamy and heated through.
Serve
- Serve: Serve the Chicken & Cauliflower Tikka Masala hot, garnished with fresh cilantro, over basmati rice or with naan bread.
- Enjoy!
Notes
Nutritional Information (Per Serving – 1 cup):
- Calories: 350
- Carbohydrates: 15g
- Protein: 25g
- Fat: 20g
- Saturated Fat: 8g
- Sodium: 600mg
- Fiber: 5g
- Sugar: 7g
Notes/Advice:
- Additions/Subtractions:
- For a richer sauce, add more cream or coconut milk. You can also adjust the spices to your taste, adding more garam masala for a deeper flavor.
- If you prefer a smoother sauce, blend the tomato mixture before adding the chicken and cauliflower.
- This dish is versatile—feel free to customize the vegetables or add extra protein like chickpeas or paneer.
A Flavorful Twist on a Classic
Chicken tikka masala is one of the most beloved dishes in Indian-inspired cuisine, known for its rich, creamy tomato-based sauce and bold, aromatic spices. But when you add roasted cauliflower to the mix, it takes this dish to a whole new level. The combination of tender, spiced chicken and caramelized cauliflower florets creates a hearty, deeply flavorful meal that satisfies without feeling too heavy.
Why Cauliflower is a Game-Changer in Tikka Masala
Cauliflower has a natural ability to absorb spices and sauces, making it the perfect addition to tikka masala. When roasted or lightly charred, cauliflower develops a nutty depth of flavor that pairs beautifully with the creamy, spiced tomato sauce. It also provides a wonderful textural contrast, adding a slight bite to complement the juicy, marinated chicken. Plus, it’s a great way to sneak in extra vegetables without sacrificing flavor.
The Secret to a Bold and Creamy Tikka Masala Sauce
The magic of chicken & cauliflower tikka masala lies in the sauce. A perfect balance of tomatoes, coconut milk or cream, garlic, ginger, and warm spices like cumin, coriander, and garam masala creates a sauce that’s rich, velvety, and deeply aromatic. The slow simmering process allows all the flavors to meld together, ensuring every bite is packed with warmth and complexity.
How to Enjoy This Dish
There are plenty of ways to serve chicken & cauliflower tikka masala to make it a complete and satisfying meal:
- With Basmati Rice – The fluffy texture soaks up the creamy sauce perfectly.
- Over Quinoa or Cauliflower Rice – A lower-carb option that still delivers plenty of flavor.
- With Warm Naan Bread – Ideal for scooping up every last bit of the sauce.
- Topped with Fresh Cilantro & Yogurt – For a burst of freshness and a cooling contrast to the warm spices.
A Comforting Yet Nutritious Dish
This dish is comfort food at its finest, but it also brings plenty of health benefits to the table. Chicken provides lean protein, cauliflower adds fiber and essential nutrients, and the blend of spices offers anti-inflammatory properties and digestive benefits. The best part? The flavors only get better with time, making it an excellent dish for meal prep.
Whether you’re a tikka masala enthusiast or looking for a creative way to incorporate more veggies into your meals, chicken & cauliflower tikka masala is a bold, comforting, and nourishing dish that delivers big on flavor with every bite.
