Low-Carb Tikka Masala


  • 2 tsp canola oil, safflower oil or olive oil
  • 1 small onion, minced
  • 1 tbsp fresh ginger, grated (optional use 1 tsp powder)
  • 3 cloves garlic, crushed
  • 1 1/2 cups crushed tomatoes
  • ½ cup fat-free yogurt (I used Chobani)
  • 1/2 cup 1% milk (for creamier sauce use coconut cream but this increases fat content)
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1/2 tbsp chili powder
  • 1 package extra firm tofu cubed
  • 1 head of cauliflower rice (cut into chunks and pulse until rice-size pieces)
  • salt to taste



  1. Heat a large skillet to medium heat. Add oil, onion, ginger, garlic, tomatoes, yogurt, milk, cumin, masala, turmeric, cumin, and chili powder. Stir until well mixed and let simmer a couple minutes.
  2. Add tofu and simmer 15 minutes or until tofu is cooked through evenly.
  3. Add cauliflower. Check every 5 minutes until desired texture achieved.

Note: bite-size cauliflower pieces can work with this recipe as well if food processor not available.