Cauliflower Tikka Masala

Total Time

Prep: 45 min. Cook: 15 min. + releasing


4 servings

Updated: Sep. 13, 2023
I'm a vegetarian, and it can be challenging to find new recipes. This cauliflower tikka masala is my easy take on the original. —Garima Arora, Charlotte, North Carolina
Cauliflower Tikka Masala Recipe photo by Taste of Home


  • 2 tablespoons canola oil
  • 1 large head cauliflower, cut into florets
  • 1 teaspoon ground mustard
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon garam masala
  • 2 tablespoons canola oil
  • 1 small onion, chopped
  • 1/4 cup salted cashews
  • 4 cardamom pods
  • 2 whole cloves
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1/2 cup water
  • 1-1/2 teaspoons minced garlic
  • 1-1/2 teaspoons minced fresh gingerroot
  • 1/4 cup 2% milk or water
  • 2 tablespoons almond flour
  • 1 tablespoon ground fenugreek
  • 1 tablespoon maple syrup
  • 1/2 teaspoon salt
  • 1/2 teaspoon garam masala
  • 1/4 to 1/2 teaspoon cayenne pepper
  • 2 tablespoons plain yogurt
  • Fresh cilantro leaves


  1. Select saute setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add oil. When oil is hot, add cauliflower with mustard, paprika, turmeric and garam masala; cook and stir until crisp-tender, 6-8 minutes. Remove and keep warm.
  2. For masala, add oil to pressure cooker. When hot, add onion, cashews, cardamom and cloves. Cook and stir until onion is tender, 4-5 minutes. Add tomatoes and 1/2 cup water. Press cancel. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 5 minutes. Let pressure release naturally for 5 minutes; quick-release any remaining pressure. Discard cardamom and cloves. Cool sauce slightly; transfer to a food processor. Process until smooth. Return to pressure cooker.
  3. Select saute setting and adjust for low heat. Add garlic and ginger; cook and stir 1 minute. Add milk, almond flour, fenugreek, maple syrup, salt, garam masala and cayenne; simmer, uncovered, until mixture is slightly thickened, 10-12 minutes, stirring occasionally. Press cancel. Stir in yogurt and cauliflower; heat through. Sprinkle with cilantro leaves.

Nutrition Facts

1-1/4 cups: 312 calories, 22g fat (3g saturated fat), 3mg cholesterol, 573mg sodium, 26g carbohydrate (13g sugars, 7g fiber), 8g protein.