Delicious & Healthy Gluten-Free Vegan Tikka Masala Recipe

Welcome to the world of Indian cuisine, where bold spices and vibrant flavors come together to create dishes that are tantalizing to the taste buds. Today, I will be sharing with you a recipe for gluten-free vegan tikka masala – a hearty and satisfying dish that is perfect for any occasion.

As a vegan chef, I believe that food should not only be delicious but also nourishing. That’s why this recipe is made with clean, real food ingredients that are ready in just 20 minutes. Whether you’re looking for a healthy plant-based meal or just something easy and one-pot, this dish is sure to satisfy.

But what exactly is tikka masala? Tikka masala is a popular Indian dish that typically consists of marinated chicken cooked in a tomato-based creamy sauce. In this vegan version, we are replacing the chicken with extra-firm tofu or chickpeas, making it a soy-free and protein-packed alternative.

This recipe is not only packed with flavor but also free from gluten and dairy, making it suitable for those who have dietary restrictions. So fire up your stove and let’s get cooking!

Why You’ll Love This Recipe

Gluten Free Vegan Tikka Masala
Gluten Free Vegan Tikka Masala

Are you ready for an explosion of flavors in your mouth? This Gluten Free Vegan Tikka Masala Recipe will do just that. It is a delicious and healthy plant-based meal that is perfect for any time of the day. But why will you love this recipe?

Firstly, it is incredibly easy to make. With simple ingredients that are readily available in most households, you can quickly whip up this one-pot meal in just 20 minutes. Whether you’re looking for a hearty breakfast, a quick lunch or a satisfying dinner, this recipe has got you covered.

Secondly, this dish is loaded with nutritional benefits. The tikka masala sauce is made with coconut milk which contains healthy fats that help improve digestion and boost immunity. The extra firm tofu provides a great source of protein, while the brown rice is packed with fiber and essential vitamins and minerals.

Lastly, this recipe is versatile and customizable to your individual needs. You can substitute the tofu for chickpeas or cauliflower to create vegan chickpea tikka or vegan cauliflower tikka masala respectively. This recipe can also be adjusted to suit different dietary requirements such as low carb, soy-free, vegetarian or low FODMAP.

With its deliciously creamy texture and aromatic spices, this Gluten Free Vegan Tikka Masala Recipe will become your new favorite meal!

Ingredient List

 Get ready to be transported to the streets of India with this delicious gluten-free vegan tikka masala!
Get ready to be transported to the streets of India with this delicious gluten-free vegan tikka masala!

Let’s take a closer look at the ingredients required to make this gluten-free vegan tikka masala. Don’t worry about scouring supermarkets for rare ingredients, as this recipe is made with readily available spices and plant-based items.

Here are the ingredients you’ll need:

  • Extra firm tofu
  • Chickpeas
  • Coconut milk
  • Onion
  • Garlic
  • Ginger
  • Green chilies
  • Tomatoes
  • Turmeric
  • Chili powder
  • Cardamom powder
  • Nutmeg
  • Cumin powder
  • White pepper
  • Lemon juice
  • Salt

For those of you who are looking to customize the recipe or substitute some ingredients, don’t worry, we’ve got you covered. The next section of the article goes over potential ingredient substitutions and variations so you can create your version of this delicious dish.

The Recipe How-To

 This dish is perfect for those who love bold flavors and want to try something new in their vegan diet.
This dish is perfect for those who love bold flavors and want to try something new in their vegan diet.

Now that we have all the ingredients ready, it’s time to cook! This recipe is quick and easy, with only one pot required for cooking.

Step 1: Prepping Tofu

First, I start by preparing the extra firm tofu for the tikka masala. I like to press the tofu lightly between paper towels to remove excess moisture. Then I cut it into small cubes and set them aside.

Step 2: Making the Masala Sauce

In a large pot, I heat up 1 tablespoon of coconut oil and saut√© diced onion until it’s soft, about 5 minutes. Next, I add the minced garlic cloves and cook for an additional minute.

Then, it’s time to add the main ingredient – chickpea tikka (or any other alternative). Stir well for a couple of minutes before adding 2 cans of chopped tomatoes, 1 cup of tomato puree (or paste), and a generous pinch of salt.

Next, I mix in my dry spices – 1 tablespoon of garam masala, 2 teaspoons each of ground cumin and coriander, 1 teaspoon each of paprika, turmeric and chili powder, and a dash of freshly grated nutmeg.

I stir everything well over medium heat until well-combined. After that, it’s time to add the star ingredient – tofu cubes! Mix them gently into your masala sauce.

Step 3: Simmering Everything Together

Then I pour in a 15-ounce can of full-fat coconut milk and bring everything to a gentle boil. Once boiled, reduce heat and let it simmer for around 10-15 minutes until everything is cooked through – our tikka sauce has thickened slightly and flavors are well combined.

Step 4: Adding Lemon Juice and Serving

After simmering, add freshly squeezed lemon juice (about 2 teaspoons) and garnish with cilantro leaves or green onions. Serve it warm on fluffy brown rice or naan bread!

That’s it! My gluten-free vegan tikka masala is ready to be eaten. Time to sit back and enjoy this healthy plant-based meal that doesn’t sacrifice flavor or texture.

Substitutions and Variations

 Prepare to impress your taste buds with a creamy and flavorful sauce that pairs perfectly with a bed of fluffy white rice.
Prepare to impress your taste buds with a creamy and flavorful sauce that pairs perfectly with a bed of fluffy white rice.

Looking to switch things up? This Tikka Masala recipe is incredibly versatile and can be customized to suit your preferences. Here are some substitutions and variations you can try:

– Tofu: If you’re not a fan of tofu, you can use seitan or tempeh instead for a different texture.

– Chickpeas: For a low carb option, substitute the chickpeas with cauliflower or any other low carb vegetable of your choice.

– Spiciness: This recipe has a mild level of spiciness. To make it hotter, increase the amount of red chili powder or add more green chilies.

– Dairy-free: This recipe is already dairy-free but if you are also soy-free, swap out the soy milk in the marinade with almond milk.

– Gluten-free: This recipe is gluten-free but if you’d like to use another gluten-free grain aside from rice, quinoa or millet would make great substitutes.

– Garam masala: In place of garam masala, you can make your own blend by combining equal parts cinnamon, cloves, nutmeg and black pepper.

– Vegetarian: For a vegetarian option, simply omit the chicken stock and use vegetable stock instead or just rely on the coconut milk for a creamy consistency.

– Low FODMAP: To make this recipe low FODMAP, substitute garlic and onion with garlic-infused oil and scallions (green onions).

These are just a few ideas to inspire creativity in your plant-based kitchen. Don’t be afraid to experiment with different ingredients and find your own unique twist on this delicious Tikka Masala dish.

Serving and Pairing

 Don't be afraid of the spices, the combination of ginger, cumin, paprika and garam masala will make your taste buds dance!
Don’t be afraid of the spices, the combination of ginger, cumin, paprika and garam masala will make your taste buds dance!

Picture a warm, inviting plate of gluten-free vegan tikka masala in front of you. The rich, creamy sauce envelopes the hearty chunks of tofu or chickpeas and tender vegetables. The aroma of the spices is intoxicating and your mouth begins to water.

This dish is perfect on its own or can be paired with a variety of sides to make a complete meal. Brown rice is an excellent option as it is gluten-free and pairs well with the flavors of the masala sauce. Alternatively, you can try serving it with quinoa or cauliflower rice for a low-carb twist.

For an additional source of protein, you can serve your vegan tikka masala with some roasted chickpeas or a side salad containing nuts, seeds or tofu. These will provide a satisfying crunch and balance out the creaminess of the curry.

To add some freshness to your plate, consider adding some raw vegetables on the side – sliced cucumbers, carrots, celery or bell peppers are great options. Or add some sweetness with sliced mango chutney as a topping.

Overall, this gluten-free and vegan tikka masala pairs well with a wide range of options. Get creative in the kitchen and try different combinations that work for you!

Make-Ahead, Storing and Reheating

 Say goodbye to gluttonous recipes and satisfy your cravings with this healthy, nutritious and filling gluten-free vegan tikka masala.
Say goodbye to gluttonous recipes and satisfy your cravings with this healthy, nutritious and filling gluten-free vegan tikka masala.

One of the greatest things about this Gluten Free Vegan Tikka Masala Recipe is its flexibility in terms of make-ahead, storing, and reheating. You can prep it beforehand and store it in the fridge for days or freeze it for long-term storage.

To make ahead, I suggest preparing the masala sauce and tofu tikka separately. After grilling the tofu tikka, let them cool down completely before storing them in an airtight container in the fridge for up to four days or freeze them for up to a month. When it comes to the masala sauce, let it cool before transferring it to a lidded container or freezer bag and then store it in the fridge for up to five days, freeze for up to three months.

Storing the two components separately allows you to reheat them without compromising their texture or flavor. Additionally, you can mix different ratios of tofu tikka and masala sauce based on your preference or serving size.

To reheat, allow the sauce and tikka to defrost (if frozen) or bring them out from the refrigerator at least 30 minutes before reheating to eliminate the chill factor. The best way to reheat Tikka Masala is on a stove over medium-low heat in a pan or pot while stirring occasionally.

Alternatively, you can use a microwave if you don’t have access to stovetop heating or lack time. Heat each component separately, stirring after every 30 seconds until they reach your desired temperature.

The great thing about this recipe is that it doesn’t only taste good fresh but can also be stored and reheated without losing quality. It’s perfect for meal prepping or Sunday family dinners with leftovers that everyone can enjoy throughout the week.

Tips for Perfect Results

Cooking is a form of art that requires creativity, patience, and attention to detail. When it comes to making a delicious dish, every ingredient and every step counts, which means that even the smallest tweak can impact the final result. As a vegan chef, I understand the importance of perfecting my recipes so that they’re both delicious and healthy. That being said, here are some tips for achieving perfect results with this Gluten Free Vegan Tikka Masala Recipe.

1. Experiment with spices.

One of the best things about Indian cuisine is the variety of spices and flavors it offers. Don’t be afraid to experiment with the spice combinations in this recipe to find the combination that matches your taste preferences. You can adjust the amount of ginger, turmeric, or cardamom powder for an extra spicy or mild flavor.

2. Use full-fat coconut milk.

To achieve creamy and velvety masala sauce, always use full-fat coconut milk as it contains a higher proportion of coconut cream. The coconut cream brings richness to the dish while also balancing out spiciness.

3. Add lemon juice for tanginess.

Lemon juice is a crucial ingredient in this recipe as it adds tanginess and helps balance out creamy sauces. So do not skip adding lemon juice at the end after switching off the flame.

4. Marinate tofu/chickpeas overnight.

For maximum flavor, marinate your tofu or chickpeas in tikka masala seasoning overnight before cooking them in sauce. This allows them to absorb all the flavors that will make them more flavorful and delicious.

5. Top with fresh cilantro leaves.

Finish off your Gluten Free Vegan Tikka Masala with a handful of freshly chopped cilantro leaves. The added freshness will bring out flavor while also enhancing visual appeal.

By following these five tips, you can perfect your Gluten Free Vegan Tikka Masala Recipe so that it tastes perfect every time you prepare it next time at home!

Bottom Line

In conclusion, this gluten-free vegan tikka masala recipe is an exceptional choice for anyone looking for a delicious meal made with clean and real food ingredients. As a vegan chef and health enthusiast, I highly recommend this recipe to anyone who wants to indulge in a healthy and flavorful dish that is dairy-free, soy-free, and low-FODMAP.

This unique recipe combines the rich flavors of coconut milk, garlic paste, ginger, tomato puree, and spices like cardamom and chili powder that work together to create a satisfying meal that is perfect for any occasion. The extra-firm tofu or chickpea can be substituted for regular chicken meat to make it more versatile.

To make the most of this recipe, use all of the tips and recommendations provided in this article. Experiment with different variations and substitute ingredients according to your preference. In no time, you will have perfected the art of making this fantastic dish, which can be stored for up to 3-4 days and reheated easily.

So why not try making gluten-free vegan tikka masala today? With this recipe on hand, you’ll never have to sacrifice flavor for health ever again! Your taste buds (and your body) will thank you.

Gluten Free Vegan Tikka Masala

Gluten Free Vegan Tikka Masala Recipe

This recipe is a variation on one from It is very flavorful! Enjoy! I really enjoy this served with rice and spinach.
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Prep Time 1 d
Cook Time 0 mins
Course Main Course
Cuisine Indian
Calories 412 kcal


Part A

  • 2 (12 1/3 ounce) packages extra firm tofu
  • 1/4 cup soy yogurt
  • 3 teaspoons minced ginger
  • 3 teaspoons crushed garlic
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon cumin powder
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cardamom powder
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon turmeric
  • 3 tablespoons lemon juice
  • 4 tablespoons vegetable oil

Part B

  • 5 ounces tomato paste
  • 10 ounces tomato puree
  • 2 lbs tomatoes, chopped
  • 2 teaspoons ginger paste
  • 2 teaspoons garlic paste
  • 2 teaspoons green chilies
  • 1 tablespoon red chili powder
  • 2 teaspoons cloves
  • 8 green cardamoms
  • salt
  • 3 tablespoons coconut milk
  • 2/3 cup plain soymilk
  • 1 teaspoon fenugreek seeds
  • 2 teaspoons ginger, julienned
  • honey


  • -Whisk all of the ingredients in Part A together in a large bowl. Add the tofu, cut into 2 inch cubes.
  • -Marinate overnight in the refrigerator. Preheat oven to 350º F. Bake the tofu for 8 minutes, basting with marinade twice. Drain excess marinade and bake for another 2 minutes.
  • -While doing this, make the sauce in Part B. Remove seeds and chop green chilies. Put tomatoes, tomato paste and tomato puree in a pot and add approximately 4-1/4 cups of water.
  • -Add ginger and garlic paste, green chilies, red chili powder, cloves, cardamoms, and salt. Cook over low heat until reduced to a thick sauce. Strain through a strainer and bring to a boil. Add coconut milk and soy milk. Stir.
  • -If the sauce tastes sour, add honey to taste. Add fenugreek and ginger juliennes, stir, and serve with the tofu tikka masala.

Add Your Own Notes


Serving: 614gCalories: 412kcalCarbohydrates: 33.6gProtein: 21.6gFat: 25.6gSaturated Fat: 5.8gSodium: 397mgFiber: 9.2gSugar: 17.1g
Keyword Free Of..., Lactose-free, Lunch, Vegetable
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