Easy Grilled Tofu Tikka Masala Recipe

Sharing is caring!

This Easy Grilled Tofu Tikka Masala Recipe will make the perfect guilt-free dinner that is bold with flavors and rich in texture!

Jump to Recipe Print Recipe

This Easy Grilled Tofu Tikka Masala Recipe will make the perfect guilt-free dinner that is bold with flavors and rich in texture! Oh, by the way, did I mention it’s guilt-free! So head on over to your backyard, patio, balcony, or wherever you store your barbeque grill and get cookin’!

This recipe for Easy Grilled Tofu Tikka Masala is based on a popular Indian dish called Paneer Tikka Masala.  Paneer is a fresh cheese that is made by curdling milk with a fruit- or vegetable-derived acid, such as lemon juice. This recipe substitutes paneer with a non-dairy based alternative, tofu.  To learn more about the different types of tofu, and how to be versatile with it, check out this great article by Choose Veganism.

The Indian Diet

A quick note on the Indian diet.  Although I grew up in a non-vegetarian household (that’s a whole other story to get into another time), I always gravitated towards vegan and vegetarian meals.  In fact, most of the Indian population (both in India and abroad) follow a vegetarian diet.  We can transform plant-based ingredients like grains, vegetables, beans, and lentils into exciting meals with the simple addition of traditional spices.  And with the introduction of tofu, we can elevate these meals to a whole other level of awesomeness!

How To Make Grilled Tofu Tikka Masala

‘Tikka’ refers to a source of protein (e.g. chicken, paneer or tofu).  ‘Masala’ is the loose Indian term for a gravy which can include tomatoes, onions, traditional spices, and sometimes even yogurt (or a vegan alternative).  In this recipe, we’ll make the ‘masala’ with greek yogurt to give this recipe an extra boost of protein.

Easy Grilled Tofu Tikka Masala Recipe

This Easy Grilled Tofu Tikka Masala Recipe will make the perfect guilt-free dinner that is bold with flavors and rich in texture!

5 from 5 votes

Print Pin Rate

Prep Time: 1 hr 15 mins

Cook Time: 15 mins

Marinate Time: 2 hrs 1 min

Total Time: 3 hrs 31 mins

Course: Main Course, Side Dish

Cuisine: Indian

Keyword: easy tofu recipe, grill tofu, indian cooking, indian cuisine, paneer tikka, plant based, tofu tikka, vegetarian recipe

Servings: 6

Calories: 125kcal

Ingredients

 

• ▢ 16 oz tofu, firm
• ▢ 1 lb mini tri-colored bell peppers, sliced in half lengthwise
• ▢ 1/2 onion, cut into 1/2 inch cubes
• ▢ 1/2 head cauliflower, cut into large pieces
• ▢ 1 1/2 cups greek yogurt
• ▢ 6 cloves garlic, finely minced
• ▢ 1 tbsp ginger, grated
• ▢ 4 tsp paprika
• ▢ 1 tsp red chili powder (adjust per taste)
• ▢ 1/2 tsp turmeric powder
• ▢ salt
• ▢ 1 tbsp tandoori powder
• ▢ skewer sticks

Instructions

• Wrap the block of tofu in paper towels and place in a wide bowl with a heavy weight to squeeze out the water content. This may take 1-2 hours. (see Note 1 below).
• Once all the water has been strained from the block of tofu, cut it into approximately 1/2 inch cubes.
• Mix all the spices, salt and greek yogurt in a bowl.
• Add the cubed tofu, bell peppers, onions and cauliflower and mix well. (see Note 2 below).
• Allow this to marinate for about 2 hours for the flavors to really incorporate.
• Wet the skewer sticks. Feed the cubes of tofu, bell peppers, onions, and cauliflower onto the sticks one at a time and set aside.
• Cook on a grill at about 400F for about 15 minutes, turning halfway. (see Note 3 below).

Notes

1. Placing something heavy on the wrapped tofu block will help to release the water that's stored inside.  You may have to unwrap the tofu, squeeze the water out of the paper towels and rewrap the tofu occasionally to make sure the maximum amount of water is released.
2. The veggies listed in the ingredients are suggestions.  You can also add other veggies such as zucchini, mushrooms, celery, broccoli, etc.
3. We laid the skewers onto a grilling mat.  You can also make a batch without skewers.  Simply spoon the veggies with the masala gravy onto the grilling mat.

Nutrition Facts

Easy Grilled Tofu Tikka Masala Recipe

Amount Per Serving (3 skewers)

Calories 125 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g6%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 3mg1%

Sodium 487mg21%

Potassium 514mg15%

Carbohydrates 13g4%

Fiber 3g13%

Sugar 3g3%

Protein 12g24%

* Percent Daily Values are based on a 2000 calorie diet. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nutrition Disclaimer: All nutritional information shared on this site is an approximation. I am not a certified nutritionist and any nutritional information shared on this site should be used as a general guideline.

Cooking Tips/Alternatives

Vegan Option:  To make this recipe vegan, substitute the greek yogurt with 1 1/2 cup almond flour and 3/4 cup almond milk to make a thick batter similar to pancake batter.

Vegetables:  You can use any vegetables you have on hand or prefer such as zucchini, mushrooms, broccoli, and celery.

You Might Also Want To Try These!

Here are some other recipes that incorporate tofu!

Tofu Stir Fry
Crunch Tofu Tacos
Pasta Romesco with Crispy Bakes Tofu

Looking for more ways to incorporate vegetarian dinner ideas?

Check out these flavorful vegetarian recipes on the blog!

Zucchini Eggplant Shaak
Instant Pot Green Moong Dal Lentils
Authentic Chana Masala in the Instant Pot

SHOP THIS RECIPE!

Click on the links below to purchase the items used in this recipe. (Note:  I may make a small commission if you purchase a product through one of these links at no additional cost to you. See full affiliate link disclosure.)

BBQ Grill Mats
Authentic Indian Spice Container

As always, I would love to hear your feedback or questions about this recipe.  Comment below!

I love seeing pictures of my recipes in action! Take a picture and tag me on Instagram {@awarriorinthekitchen} or Facebook {Warrior In The Kitchen}.

For more clean, healthy vegetarian Indian meals, check out my recipe for Instant Pot Pav Bhaji, which can be served as a lettuce wrap for the gluten-free and low carb peeps out there!

Add MacroNutrients To MyFitnessPal

To add this Easy Grilled Tofu Tikka Masala recipe to your MyFitnessPal Food Diary, follow these 4 simple steps:

1. Select and copy Warrior In The Kitchen Easy Grilled Tofu Tikka Masala
2. Click on the MFP logo below and login to access your Food Diary.
3. Click on Add Food under the meal heading you wish to add your food.
4. Paste ‘Warrior In The Kitchen Easy Grilled Tofu Tikka Masala‘ into the Food Database Search bar to access the nutrition info and add to your Food Diary.

Sharing is caring!