Spice up your life with Cauliflower Tikka Masala

This week, I’m sharing a healthy and delicious cauliflower tikka masala recipe. A healthier take on an Indian classic, this recipe is a veggie tikka masala, low in fat, but still bursting with flavour. Best of all, it’s really easy to make!


Natalie Shirlaw is a healthy living expert with over 10 years of experience in the field of holistic health, wellbeing, and fitness.

A qualified Wellness Coach and Nutritional Therapist, Natalie is passionate about helping women to live a healthier, happier, non-toxic life as naturally as possible.

This post may contain affiliate links. Please read my Disclosure for more info.

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This week, I’m sharing a healthy and delicious cauliflower tikka masala recipe. A healthier take on an Indian classic, this recipe is a veggie tikka masala, low in fat, but still bursting with flavour. Best of all, it’s really easy to make!

Cauliflower Tikka Masala

veggie tikka masala

Cauliflower has earned a place on the Superfood league table thanks to its high nutrient content.  A cruciferous vegetable, cauliflower is high in fibre, antioxidant-rich, and is thought to have anti-cancer properties too. Best of all, for all us ladies struggling to lose the lockdown weight, it’s low in calories too! Making it the perfect veg for veggie tikka masala!

10 things you should know about Cauliflower

  1. It’s more exotic than it looks.  Although we think of cauliflower as native to the UK,  it actually originates from Turkey,  dating back 2,000 years!
  2. A natural anti-inflammatory. Packed with antioxidants that help protect cells oxidative stress, cauliflower can help reduce the risk and alleviate the symptoms of inflammatory conditions including rheumatoid arthritis.
  3. Protects against heart disease.  With a high fibre content – over 9 grams of fibre in every 100 calories – cauliflower is beneficial for heart health and for lowering harmful LDL cholesterol levels. 
  4. Power-packed with nutrients.  Chockfull of minerals, protein, omega-3 fatty acids and vitamins, including C, K, and B,  cauliflower may look bland and boring, but it’s an all-round superfood! 
  5. Lowers blood pressure. Cauliflower contains sulforaphane, a compound that has been shown to reduce blood pressure. 
  6. Super-rich in Vitamin C. It might surprise you, but cauliflower is rich in vitamin C and one serving contains 100% of our RDA (Recommended Dietary Allowance)! 
  7. It’s a natural antibiotic. Cauliflower is a rich source of glucosinolates, natural antibiotic substances that can help to combat bacterial, viral, and fungal infections in the gut and the rest of the body.
  8. Boosts our memory.  Cauliflower contains choline,  a water-soluble substance that helps improve sleep, muscle movement, learning, and memory. 
  9. Cauliflower can be colourful.  White cauliflowers are the most common variety, but you can find orange, purple, and green varieties which are all equally delicious and nutritious.  
  10. It contains an anti-cancer compound.  Scientists have discovered that cauliflower and other members of the cruciferous family are high in PEITC, a compound that is protective against certain forms of cancer. 
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cauliflower tikka masala recipe

How to Prepare the Cauliflower

With a bit of planning and prep, you can turn cauliflower into a mouth-watering must-have. I like to season my cauliflower the day before for cauliflower tikka masala and let it marinate overnight. Unseasoned, cauliflower can be a bit bland, so adding some well-chosen seasoning and spices really gives it a kick and pumps up the flavour – I do the same with tofu. Cauliflower is the perfect vegetable for slow cooking or to use in a curry as it keeps its firmness and texture. Some vegetables just end up turning to mush!

Why I love my Slow Cooker

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My slow cooker is one of my most used and useful appliances for winter cooking. In fact, when I think about it, I use it nearly every day!  Once you get into the habit of using one, trust me, you won’t look back. It takes the fuss out of cooking lunch or an evening meal, especially when you’re working.  Every morning, I simply throw something into my Sage slow cooker and look forward to a warming soup for lunch or a delicious comforting stew or curry for tea. The best part? When you come in from the cold and the aroma of cooking hits you! Especially this cauliflower tikka masala!

I also like to eat earlier in the winter, so having dinner half prepared is always a win-win in my house. Slow cookers will also help you save money as well as being healthier. Having something ready-prepared means you will be less tempted, especially when you’re tired, to order a takeaway too! Slow cookers are also brilliant if everyone in your family eats at different times. Honestly, I can’t live without mine!

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Find my other favourite kitchen gadgets here

Spice up your life with Cauliflower Tikka Masala

Recipe by Natalie ShirlawCourse: Hair & Beauty


Prep time


Cooking time






  • 1 tsp coconut oil

  • 1 small cauliflower head, cut
    into florets

  • 1 medium onion, diced

  • 1/2 tsp  ground cumin

  • 1/2 tsp  garam masala

  • 1/2 tsp paprika

  • 1/2 tsp himalayan salt

  • 1 can chopped tomatoes with their juice

  • 1⁄2 cup can of coconut milk

  • handful of parsley

  • handful of chopped coriander

  • 1⁄3 cup (50g) cashews


  • Add the coconut oil, cauliflower, onion, garlic, ginger, curry powder to the slow cooker. Season with salt and pepper
  • Add in the diced tomatoes and stir to mix
  • Cook on high for about 3-4 hours or the cauliflower is tender.
  • Add the coconut milk, and stir well. Cook for another 3-5 minutes on low until warmed through.
  • Serve topped with chopped parsley, coriander and roasted cashews, accompanied by rice

Swap white rice for brown


As the weather cools down, our bodies start to crave comfort foods. I believe we should eat seasonally, so autumn is the perfect time to fill my pantry with brown rice, lentils, and beans, ready to add to the stews, soups, and curries that are my staples during the winter months. Being in tune with the Earth’s rhythms is like going back to nature, and your body will thank you for it.  Autumn is also the time to start slowing down, getting plenty of rest, and eating nutrient-dense foods to prepare our bodies for the long, dark winter months.

To make an even healthier swap try serving this delicious veggie tikka masala with brown rice. It does take longer to cook but as it releases energy more slowly than white rice, it is so much better for you.  Brown rice also has more fibre than basmati rice, which is great for your digestion. It also helps you feel fuller for longer, which makes it less likely that you’ll be hunting for an evening, post-dinner snack!

For more easy-to-follow, delicious recipes, try my Vegetarian Recipe Pack.

58 Vegetarian Recipes

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This cauliflower tikka masala recipe is from my Vegetarian Meal Pack, now on offer for only £10! Get healthier and more organised with 58 super-nutritious vegetarian recipes. Be prepared and get ready for the winter months!

Natalie Shirlaw is passionate about healthy living and writes posts about wellbeing. If you enjoyed this article, be sure to pin it or share it!

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