Vegetarian Tikka Masala (One-Skillet Recipe) (2024)

Skip the takeout, and make this Vegetarian Tikka Masala recipe at home instead! An easy, one-skillet meal, it has all the warm, flavorful spices you expect from delicious inspired Indian food with minimal prep time and a cook time of just 20 minutes. In a total time of just 40 minutes, you can have this one-skillet Tikka Masala ready to serve. Offering healthful, vegetarian ingredients and a boost of protein from thick Greek-style yogurt and chickpeas, it’s a simple, meal prep recipe that will have everyone asking for seconds. We even provide a vegan Tikka Masala option, if you’re looking for something 100% plant based.

This post was created in partnership with siggi’s.

What Is Tikka Masala?

Tikka masala, often served as chicken tikka masala, is a popular Indian dish known for its rich and creamy tomato-based sauce. Most recipes consist of marinated and cooked chicken and vegetables that are simmered in a flavorful sauce made from tomatoes and aromatic spices. The word “tikka” means bits or pieces. Although there are many variations, this dish is praised for its balance of tastes and textures, combining the heat from warming spices like turmeric, ginger, chili powder, garam masala, and cayenne pepper with the slightly sweet taste and velvety consistency of yogurt, coconut, or cream.

Made and enjoyed throughout the world, tikka masala recipes are most commonly served over a bed of basmati or jasmine rice and a side of naan bread. This is a true “loved by all” dish that can be found in fancy establishments, fast food restaurants, and family kitchens alike.

Unlike traditional recipes, our Vegetarian Tikka Masala does not include chicken, but like many of our vegetarian recipes is made with the staple spice-infused tomato sauce and lots of veggies for a comforting dish that’s every bit as flavorful as classic versions.

Ingredients To Make Vegetarian Tikka Masala

Here’s what you need to make this homemade Vegetarian Tikka Masala today:

• Olive oil – may sub avocado oil
• Yellow onion – you’ll need 1/2 a medium diced yellow onion; may sub white onion
• Red bell pepper – a red bell pepper adds nice color, but you can use any color of bell pepper for a similar flavor and a good boost of vitamin A and vitamin C
• Zucchini – you’ll need one medium zucchini, which gets sliced into half-moons
• Cloves garlic – freshly minced cloves are best, but you can sub 2 teaspoons garlic powder if needed
• Tomato sauce – use smooth tomato sauce, not canned crushed tomatoes or diced tomatoes; may use regular tomato sauce or, to cut down on sodium by 50%, use no-salt-added tomato sauce
• Seasonings – you’ll need a few teaspoons garam masala, ground turmeric, garlic powder, onion powder, fine sea salt, ground ginger, ground coriander, chili powder, black pepper, and cayenne to create an authentic, savory taste
• Chickpeas – use canned chickpeas (garbanzo beans) for quick convenience and added protein in vegan recipes. Don’t forget to rinse and drain them first
• Whole milk yogurt – we recommend siggi’s plain whole milk skyr (which is a strained Greek-like yogurt) because it provides thick, creamy, and tangy results. We like siggi’s because it’s made from only a few ingredients and not a lot of sugar. You can use either 0% or 4% plain siggi’s skyr with great outcomes plus nutrients, such as protein, potassium, and calcium. Use this store locator to find siggi’s sold near you
• Frozen cauliflower florets
• Fresh baby spinach – use fresh spinach leaves, which will wilt into the tomato sauce at the very end of cooking

For the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition information, listing kcal, protein, carbohydrates, fiber, sugar, sodium, total fat, and more per serving.

How to Make Vegetarian Tikka Masala

Here are the steps to prepare this recipe on the stovetop with a single skillet:

1. Cook the vegetables: Heat the oil in a large skillet over medium-high heat, and add the onion, red pepper, and zucchini. Sauté the vegetables until the onion and zucchini begin to soften, stirring occasionally. Next, add the garlic, and continue to cook just until it is fragrant.
2. Add the sauce: Reduce the heat to medium, and stir in the tomato sauce and spices.
3. Simmer: Add the drained chickpeas and frozen cauliflower to the mixture, and bring the ingredients to a low simmer. Reduce the heat to low, cover the skillet with a lid, and keep the dish at a low simmer for 10-15 minutes, stirring once or twice.
4. Stir in the remaining ingredients: Remove the lid, and allow the mixture to stop simmering. Fold in the yogurt followed by the spinach. Stir slowly, allowing the spinach to wilt.

What Can You Serve With Tikka Masala?

We love to serve our Vegetarian Tikka Masala over a bed of brown rice, jasmine rice, basmati rice, or cauliflower rice to soak up all the flavorful tikka masala sauce. Then, we add a sprinkle of fresh cilantro, fresh lime juice, and toasted sesame seeds or cashews for garnish. It’s also great with a side of naan bread for scooping up this dish (you could even use that instead of a fork).

Make It Dairy Free

For a dairy-free version, use coconut milk or siggi’s plant-based sweetened plain, which is based on coconut and adds a touch of nice sweetness.

Make It Vegan

For a vegan Tikka Masala, we recommend you swap the yogurt for siggi’s plant-based sweetened plain, which is 100% plant based and made from coconut.

Pin Now To Make It Later

The photos in this blog post were taken by Rachel Cook of Half Acre House.

This is a sponsored post. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating high-quality recipes and content for you.

For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!