Vegetarian Tikka Masala

  • Author: Lindsay Grimes Freedman
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins
  • Yield: 4 1x
  • Diet: Vegetarian


You’ll love this Vegetarian Tikka Masala! It’s so easy and so DELICIOUS!! It’s whole 30, gluten free, dairy free, paleo, and FULL of flavor!!



  • 1 small head cauliflower, chopped
  • 1 sweet onion, chopped
  • 2 tablespoons avocado oil
  • 1 eggplant, cut in cubes
  • 1 red pepper, coarsely chopped
  • 1 cup water
  • 1 tablespoon tomato paste
  • 1 15oz. can diced tomatoes
  • 1 15oz. can unsweetened coconut milk
  • 1 tablespoon curry powder
  • 1/2 teaspoon sea salt
  • 1 tablespoon ground ginger
  • 2 cloves garlic, minced
  • 1/2 lime, juiced and strained
  • 1 15oz. can chickpeas, drained and rinsed
  • 4 cups cauliflower rice
  • handful cashews, chopped
  • 2 green onions, coarsely chopped


  1. Place the cauliflower and onions in a pan over medium-high heat with a couple tablespoons of avocado oil.
  2. Sauté for about 10 minutes, stirring occasionally until the veggies start to brown.
  3. Add the eggplant and red pepper and continue to cook until all the veggies are browned, about 5 – 10 minutes.
  4. When the veggies are cooking, add the water, tomato paste, diced tomatoes, coconut milk, curry powder, salt, ginger, garlic, and lime juice to a large sauce pot.
  5. Bring to a boil and reduce to a simmer.
  6. Once the veggies are browned, add them to the sauce.
  7. Add the rinsed chickpeas to the pot and cook for an additional 10 minutes.
  8. Meanwhile, cook your cauliflower rice. I’ve started to buy frozen cauliflower rice that I can just warm quick in the microwave. If you want to make your own, check the blog post for a link to learn how.
  9. Plate the cauliflower rice.
  10. Top it with a big scoop of the tikka masala and sprinkle with some cashews and green onion.