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Chicken & Cauliflower Tikka Masala Recipe
Annie Graves

Chicken & Cauliflower Tikka Masala

Enjoy the rich flavors of Chicken & Cauliflower Tikka Masala! Tender chicken and roasted cauliflower in a creamy, spiced tomato sauce, perfect for a comforting meal.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4
Course: Dinner
Cuisine: Indian
Calories: 350
Ingredients Method Notes

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.

Method
 

Marinate the Chicken & Cauliflower
  1. In a large mixing bowl, combine the yogurt, lemon juice, cumin, coriander, garam masala, turmeric, paprika, chili powder (if using), and salt.
  2. Add the chicken pieces and cauliflower florets, tossing to coat them evenly.
  3. Cover and refrigerate for at least 30 minutes, or up to 4 hours for the best flavor.
Cook the Chicken & Cauliflower
  1. Preheat your oven to 425°F (220°C).
  2. Line a baking sheet with parchment paper or lightly grease it.
  3. Spread the marinated chicken and cauliflower evenly on the baking sheet.
  4. 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.
  5. Set aside.
Prepare the Tikka Masala Sauce
  1. In a large skillet or Dutch oven, heat the ghee or vegetable oil over medium heat.
  2. Add the chopped onion and sauté for 5-7 minutes, or until the onion is soft and translucent.
  3. Stir in the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
  4. Add the crushed tomatoes, cumin, coriander, garam masala, turmeric, paprika, cayenne pepper (if using), salt, and pepper.
  5. Simmer the sauce for 10-15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
Combine and Finish the Dish
  1. Stir the roasted chicken and cauliflower into the sauce, ensuring they are well coated.
  2. Simmer for another 5 minutes to allow the flavors to combine.
  3. 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
  1. Serve: Serve the Chicken & Cauliflower Tikka Masala hot, garnished with fresh cilantro, over basmati rice or with naan bread.
  2. 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.