The next best thing to chicken tikka masala, air fryer cauliflower tikka masala!
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If you have ever had chicken tikka masala, then you know how amazingly divine it is but for all those of us vegetarians, missing out can be so hard. This vegetarian recipe for cauliflower tikka masala is something that will not only make up for it but will also keep you remaking it every week! This cauliflower tikka masala recipe might be the best vegetarian chicken tikka masala you will eat!!
Cauliflower is Super Versatile and a Delicious Substitute for Chicken
Cauliflower has emerged as a popular substitute for chicken in vegetarian and vegan diets. Its unique texture, ability to absorb flavors, and nutritional benefits make it an excellent alternative for those looking to enjoy traditional dishes without animal products. Because cauliflower’s firm yet tender texture closely mimics that of chicken when cooked, It can be roasted, grilled, fried, or steamed, adapting well to various cooking methods. Cauliflower also has a mild flavor, making it an ideal canvas for the bold and aromatic spices and just like chicken, cauliflower florets can be marinated in spices and yogurt, allowing them to soak up rich flavors.
Cauliflower Is Low in Calories and Super Nutritious
Cauliflower is low in calories, making it a healthier alternative to meat. It’s packed with vitamins (C, K, B6), minerals (folate, potassium), and fiber, promoting overall health. It also contains antioxidants that help reduce inflammation and protect against chronic diseases. The lower calorie content in cauliflower helps with weight management without sacrificing flavor and this high fiber content promotes healthy digestion and gut health. This supports a plant-based diet, which can reduce the risk of chronic diseases and is more sustainable for the environment.
Some Traditional Indian Dishes where you can easily substitute cauliflower:
Cauliflower Tikka Masala
Similar to Chicken Tikka Masala, marinate cauliflower florets in yogurt and spices, roast until tender, then simmer in a creamy tomato sauce. Delivers the same rich, comforting flavors with a fraction of the calories and added fiber.
Cauliflower Biryani
Substitute chicken with roasted cauliflower in biryani. The florets absorb the fragrant spices and blend seamlessly with basmati rice and vegetables. Provides a hearty, satisfying dish that’s lighter and packed with nutrients.
Gobi Manchurian
A popular Indo-Chinese dish where cauliflower florets are battered, fried, and tossed in a tangy, spicy sauce, mimicking the texture and flavor profile of chicken Manchurian. Offers a deliciously crispy, flavorful option that’s plant-based and rich in antioxidants.
Cauliflower Curry
Use cauliflower in place of chicken in traditional curries like Butter Chicken, Korma, or Vindaloo. The florets hold up well in rich, spiced sauces. Maintains the dish’s integrity while providing a lighter, fiber-rich alternative.
Tips for Making Extra Crispy Cauliflower in the Air Fryer
Make them Extra Crispy and Extra Spicy in the Air Fryer! Then drizzle on the sauce!
Getting cauliflower to be perfectly crispy in an air fryer involves a few key steps and tips. Here’s a comprehensive guide to help you achieve that irresistible crunch.
Choose Fresh Cauliflower
Start with a fresh, firm cauliflower head. Fresh produce has less moisture and will crisp up better.
Cut Uniform Florets
Cut the cauliflower into uniform, bite-sized florets. Evenly sized pieces ensure they cook at the same rate, preventing some from burning while others remain undercooked.
Dry the Cauliflower
After washing the cauliflower, make sure to dry it thoroughly with a kitchen towel or paper towels. Excess moisture can prevent the florets from crisping up.
Use a Binding Agent
Use a binding agent like yogurt, plant-based yogurt, or a mix of water and flour to help the coating stick. This step is crucial for creating a crunchy exterior.
Add a Crunchy Coating
Mix flour (all-purpose or chickpea for a gluten-free option) with cornmeal or panko breadcrumbs. The cornmeal or panko adds extra crunch.
Season the coating with your favorite spices (garlic powder, onion powder, smoked paprika, cumin, salt, and pepper).
Lightly Spray with Oil
Lightly spray the cauliflower florets with cooking spray or a small amount of oil. This helps to enhance the crispiness without adding too much extra fat.
Preheat the Air Fryer
Preheat your air fryer to 400°F (200°C). A preheated air fryer helps to start the crisping process immediately.
Avoid Overcrowding
Place the cauliflower florets in a single layer in the air fryer basket. Avoid overcrowding to ensure hot air can circulate around each piece, making them evenly crispy. You may need to cook in batches.
Shake Halfway Through
Halfway through cooking, shake the basket or flip the cauliflower pieces to ensure even cooking and crisping on all sides.
Cook at High Temperature
Cook the cauliflower at 400°F (200°C) for 15-20 minutes. The high temperature helps to create a crispy exterior. Keep an eye on them and adjust the time as needed.
Serve Immediately
For the best texture, serve the crispy cauliflower immediately. If you need to wait, keep them warm in a low oven (around 200°F or 95°C) to maintain the crispiness.

Air Fryer Cauliflower Tikka Masala
Ingredients
For the Tikka
- 1 big cauliflower or 2 small ones (broken into small florets)
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp cumin powder
- 1 cup Greek-style yoghurt
- 1 ½ tbsp corn flour
- 1 tsp butter/oil
- Salt to taste
For the Sauce
- 1 small onion chopped
- 1 tsp black pepper
- 1 tsp garlic powder/paste
- 1 tsp cumin powder
- 1 tsp paprika powder
- 1 tsp coriander powder
- ¼ tsp turmeric powder
- ½ cup tomato puree
- 1 tsp sugar/sweetener/honey
- 3 tbsp heavy cream/coconut milk
- Salt to taste
- Chili powder to taste
- Cilantro chopped for garnish
Instructions
Marinate the Cauliflower
- Wash the cauliflower, dry and cut or break into small pieces or florets, like small flowers.
- In a large bowl, mix black pepper, garlic powder, cumin powder, Greek-style yoghurt, corn flour and salt to taste. Add cauliflower florets and coat them well with the marinade. Let it marinate for at least 30 minutes.
Air fry the cauliflower
- Preheat the air fryer to 190C. Drizzle over 1 tsp room temperature butter, or vegetable oil and cook the cauliflower florets in a single layer, don’t overcrowd the basket. Do this for 10–12 minutes at a time, the larger the florets, the more time they will take. You may need to do this in batches.
- You can also Bake Them in the Oven
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Place the marinated cauliflower on the baking sheet and bake for 20-25 minutes, or until the cauliflower is tender and slightly charred.
Prepare the Sauce
- Heat oil in a large pan over medium heat. Add the chopped onion and sauté until golden brown.
- Stir in the spices, black pepper, garlic powder/paste, cumin powder, paprika powder, coriander powder, turmeric powder, chili powder if using. Add in a sweetener of your choice, sugar/sweetener/honey.
- Add tomato puree and cook for 5-7 minutes until the sauce thickens and the oil starts to separate. Reduce the heat and add coconut milk or heavy cream. Stir well and simmer for another 5 minutes.
Combine and Serve
- Add the roasted cauliflower to the sauce and mix well. Cook for another 5 minutes to let the flavors meld together.
- Adjust salt to taste.
- Garnish with fresh cilantro and serve hot with rice or naan. Enjoy!
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