Low Carb Tofu Tikka Masala

Experience the bold, comforting flavors of Indian cuisine with this Low Carb Tofu Tikka Masala—a healthy twist on a classic favorite. This dish features tender cubes of marinated, golden-browned tofu simmered in a luxuriously creamy, spiced tomato-based sauce that's rich in garam masala, smoked paprika, and fresh ginger. A perfect choice for those seeking a vegetarian, keto-friendly dinner option, this recipe swaps out traditional carbs for lighter, nutrient-rich sides like cauliflower rice. Ready in just under an hour, it’s an ideal balance of convenience and culinary flair, finished with a garnish of fresh cilantro and a pop of zesty lemon juice. Whether you're meal-prepping or indulging in a cozy night in, this flavorful masterpiece is sure to satisfy!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 120 grams Greek yogurt (unsweetened, full fat)
• 2 teaspoons Garam masala
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Sea salt
• 2 tablespoons Vegetable oil
• 1 tablespoon Unsalted butter or ghee
• 1 medium White onion (finely chopped)
• 3 cloves Garlic cloves (minced)
• 1 teaspoon Fresh ginger (grated)
• 120 grams Tomato puree
• 180 milliliters Heavy cream
• 10 grams Fresh cilantro (chopped, for garnish)
• 1 tablespoon Lemon juice
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder or cayenne pepper (optional, for spiciness)

Directions

Step 1

Drain the tofu and press it between paper towels to remove excess moisture. Cut it into 1-inch cubes.

Step 2

In a bowl, mix Greek yogurt, 1 teaspoon garam masala, smoked paprika, turmeric, cumin, and 0.5 teaspoon salt to create a marinade. Add the tofu cubes and gently toss to coat. Let the tofu marinate for at least 15 minutes (or up to 1 hour for deeper flavor).

Step 3

Heat 1 tablespoon of vegetable oil in a non-stick skillet over medium heat. Add the marinated tofu cubes and cook until they are lightly browned on all sides. Remove from skillet and set aside.

Step 4

In the same skillet, heat 1 tablespoon of vegetable oil and 1 tablespoon of unsalted butter or ghee. Add the chopped onion and cook until translucent, about 5 minutes.

Step 5

Add the minced garlic and grated ginger to the skillet. Sauté for 1-2 minutes until fragrant.

Step 6

Stir in the tomato puree, ground coriander, and remaining 1 teaspoon of garam masala. Cook the mixture for 5 minutes, stirring frequently, until the sauce thickens slightly.

Step 7

Reduce heat to low and slowly stir in the heavy cream. If you prefer a thinner sauce, you can add a splash of water or vegetable stock.

Step 8

Add the cooked tofu cubes back into the skillet and gently stir to coat them in the sauce. Let simmer for 5-7 minutes to allow the flavors to meld.

Step 9

Taste and adjust seasoning with additional salt, chili powder, or lemon juice if desired.

Step 10

Serve hot, garnished with fresh chopped cilantro. Pair with a side of cauliflower rice or enjoy on its own for a complete low-carb meal.

Nutrition Facts

Serving size	(1069.2g)

Amount per serving	% Daily Value*
Calories	1772.2

Total Fat 140.4g	0%
Saturated Fat 57.1g	0%
Polyunsaturated Fat 16.8g
Cholesterol 235mg	0%
Sodium 2535.7mg	0%
Total Carbohydrate 57.7g	0%
Dietary Fiber 18.8g	0%
Total Sugars 19.1g
Protein 73.3g	0%

Vitamin D 0.4IU	0%
Calcium 2998.3mg	0%
Iron 19.0mg	0%
Potassium 2161.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.7%

Protein: 16.4%

Carbs: 12.9%