Tofu Tikka Masala

I had Indian Food for the first time this weekend and kind of fell in love with it. I tried paneer tikka masala. Which is delicious homemade cheese cubes fried and smothered in a spicy creamy tomato sauce. It is absolutely delicious!

Of course it is also super heavy and high in calories. As I was eating I knew I needed to come up with a healthier yet equally delicious option. And I think I may have found it! Instead of paneer I made crispy tofu to add lean protein to keep me fuller longer. And in place of heavy cream and butter traditionally found in the sauce I used low fat creamy and delicious coconut milk! With all the spices this dish packs a serious punch and makes you full without the food coma feeling!


1 14oz package of extra firm tofu
2 tbs coconut oil
2 cloves of diced garlic
1 tbs fresh chopped ginger
1 small chopped yellow onion
1 chopped red bell pepper
1 tbs curry powder
1/3 cup tomato paste
2 tsp ground turmeric
1 tsp Garam masala
1 tsp curry powder
1 tsp chili powder (adjust according to heat preference)
4 cups of fresh puréed tomatoes
14 oz of low fat coconut milk
2 tbs whole wheat flower
2 tsp Parsley


1. First you will want to prep your tofu. Remove it from the package and place it in a dish with paper towels. Then more paper towels on top and place another dish on top and weigh it down with something heavy. I like to use my 5lb dumbbell but a heavy can of tomatoes will work just as well. You will want to leave the tofu drain for at least 30 minutes. Longer would be ideal to get out as much moisture as possible.
2. Preheat your oven to 425 and lay pressed and patted dry tofu in even rows. Roast for about 25 minutes or until outside is crispy and slightly browned.
3. While the tofu is cooking, heat coconut oil over medium heat.
4. Add in chopped garlic, ginger, and onions. Cook about 3 minutes or until onions become translucent.
5. Add in red pepper and continue to cook about 3 minutes.
6. In a small bowl. Mix: tomato paste, Turmeric, curry, Garam masala, and chili powder until well combined.
7. Add tomato paste mixture to sautéed veggies and stir until paste begins to darken in color.
8. Add in the fresh tomato purée and stir until well combined. Bring to a simmer and allow to cook 5-6 minutes.
9. Once ready pour in coconut milk and allow to simmer an additional 5 minutes.
10. Add in whole wheat flower and stir until sauce thickens.
11. I like to add parsley for the color and then toss in your crispy tofu. Stir to coat tofu!

I layered my tofu tikka masala over a bead of read and bulgur! But you can certainly. Place it over brown rice!

A little disclaimer: I know basically nothing about Indian food or cooking techniques. Everything in this recipe is pieced together and inspired by other healthy Indian food recipes I have researched. So if any of this is not traditional or doesn’t belong I apologize but I really am just cooking for fun and like my recipes to suit my specific tastes.

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