Jump to Recipe
This roasted tofu tikka masala with Greek yogurt has about 32 g of protein per serving and takes 80 minutes, 30 of which is just marinating. The protein comes from extra-firm tofu and nonfat Greek yogurt, not powder, so it tastes like the real thing.
Four servings use 800 g of tofu and 400 g of yogurt. By label values that’s roughly 80 g from the tofu and 40 g from the yogurt, with a little more from the tomatoes and onion.
The tofu gets a yogurt and spice coating and roasts at 220 C / 425 F until the edges brown. While it cooks, you build a quick onion, ginger and tomato sauce, then finish it with more yogurt.
One judgment call: nonfat yogurt splits if it hits a boiling sauce. Take the pot off the heat first and temper the yogurt, and the sauce stays smooth. My two kids don’t care about macros, and they still scraped the pot.
Why You’ll Love This Recipe
- About 32 g of protein per serving, all from whole foods
- Tofu roasts while the sauce simmers, so the work overlaps
- Creamy sauce built on Greek yogurt instead of heavy cream
- Leftovers keep 4 days and reheat gently on the stove
Ingredient Notes
- extra-firm tofu: Use two 400 g / 14 oz blocks. I count 10 g of protein per 100 g, but brands range from about 8 to 11 g, so check the label. Silken tofu falls apart in the sauce.
- nonfat Greek yogurt: Nonfat has about 10 g of protein per 100 g and is what the 32 g figure assumes. Full-fat is less likely to split and costs you about 4 g across the whole pan.
- garam masala: Brands vary in heat and saltiness. If yours is very mild, add 1/2 tsp more to the sauce.
- crushed tomatoes: A 794 g / 28 oz can gives the body of the sauce. Fire-roasted crushed tomatoes work and add a slight smokiness.
- butter: Two tablespoons give the sauce a rounded finish. Swap in neutral oil if you want to cut the dairy.
Roasted Tofu Tikka Masala with Greek Yogurt Sauce
Ingredients
Method
- Drain the tofu, wrap it in a clean kitchen towel, and press it under a heavy plate or skillet for 10 minutes. Cut it into 2.5 cm / 1-inch cubes.
- In a 3-quart / 2.8 L bowl, whisk 150 g plain nonfat Greek yogurt with the 2 marinade garlic cloves, 1 tbsp ginger, 2 tsp garam masala, 1 tsp cumin, 1 tsp paprika, turmeric, lemon juice, cornstarch and 3/4 tsp salt until smooth. Fold in the tofu until every cube is coated. Cover and refrigerate for 30 minutes, or up to 12 hours.
- About 10 minutes before the marinade time is up, heat the oven to 220 C / 425 F with a rack in the middle. Line a 33 x 46 cm / 13 x 18 inch sheet pan with parchment and drizzle it with the 2 tbsp oil. Scrape the tofu onto the pan with a spatula, spread it in a single layer with space between cubes, and roast for 25 minutes, flipping once at 12 minutes, until the edges are browned and the coating looks dry.
- Melt the butter in a 4-quart / 3.8 L Dutch oven over medium heat. Add the onion and cook for 7 to 8 minutes, stirring often, until soft and golden at the edges.
- Stir in the 3 sauce garlic cloves, 1 tbsp ginger, tomato paste, 2 tsp garam masala, 1 tsp cumin, 1 tsp paprika and the cayenne. Cook for 2 minutes until the paste darkens to brick red and smells toasted. Add the crushed tomatoes, water, sugar and 3/4 tsp salt, scraping up the browned bits. Simmer over medium-low for 12 to 15 minutes until the sauce coats the back of a spoon.
- Take the Dutch oven off the heat and wait 1 minute. Whisk 250 g plain nonfat Greek yogurt in a bowl with a ladleful (about 1/2 cup) of the hot sauce, then stir the mixture back into the pot until the sauce is smooth and pale orange-red.
- Fold in the roasted tofu and set the pot over the lowest heat for 2 to 3 minutes, just until hot, with no bubbles. Taste for salt, scatter the cilantro over the top, and serve.
Notes
- Marinate the tofu at least 30 minutes, or up to 12 hours in the fridge.
- Use nonfat Greek yogurt and a tofu with 9 g or more protein per 100 g to hit 32 g.
- Take the pot off the heat before the second half of the yogurt goes in.
- Protein is estimated from typical label values, so your brands may shift the number slightly.
Tips for Success
- Press the tofu under a heavy plate for 10 minutes so the marinade clings and the edges brown instead of steaming.
- Spread the cubes on the pan with space between them, and flip once at the 12-minute mark for even browning.
- Take the pot off the heat for 1 minute before the yogurt goes in, then temper it with a ladleful of hot sauce.
- Check your tofu label and choose a block with at least 9 g of protein per 100 g to stay near 32 g per serving.
- Taste the sauce before adding yogurt and add another 1/4 tsp sugar if the canned tomatoes read sharp.
Variations
- Stir 1 can (425 g) of drained chickpeas into the sauce with the tofu for about 4 g more protein per serving.
- Make it dairy-free with oil and plain unsweetened soy yogurt in the marinade and sauce, accepting about 7 g less protein per serving.
- Fold in 150 g of baby spinach with the tofu until just wilted for a green layer and extra bulk.
Storage and Reheating
Roasted tofu tikka masala keeps in an airtight container in the fridge for 4 days. Get it into the fridge within 2 hours of cooking, and store any rice separately.
Reheat single portions in a saucepan over low heat with 1 to 2 tablespoons of water for 5 to 6 minutes, stirring often. Keep it below a simmer so the yogurt stays smooth. A microwave works at 50% power in 90-second bursts, stirring between each.
I don’t freeze this one. Yogurt sauces turn grainy after thawing, and frozen tofu goes chewy and spongy.
Serving Suggestions
Roasted tofu tikka masala goes best over basmati rice, about 3/4 cup cooked per person, with warm naan on the side for scooping.
Top each bowl with chopped cilantro and a spoonful of extra Greek yogurt. A cucumber and red onion salad with lemon juice adds crunch against the thick sauce.
The 32 g protein figure covers the tikka masala alone. Rice and naan add more, and I don’t count them in the number.
FAQ
Why did my Greek yogurt split in the tikka masala sauce?
The sauce was too hot, usually at a simmer or above, when the yogurt went in. Nonfat yogurt has little fat to buffer the heat, so the proteins clump into grainy bits. Pull the pan off the burner for 1 minute, whisk the yogurt with a ladleful of hot sauce, then stir it in and keep the heat low.
Can I use full-fat Greek yogurt instead of nonfat in tofu tikka masala?
Yes, and it’s less likely to split in the hot sauce. Full-fat Greek yogurt has about 1 g less protein per 100 g than nonfat, so the whole pan loses about 4 g, which is roughly 1 g per serving. The sauce also comes out a little richer and thicker.
Can I marinate the tofu for tikka masala overnight?
Yes, covered in the fridge for up to 12 hours. The yogurt and lemon flavor the tofu more deeply the longer it sits. I stop at 12 hours because longer starts to soften the surface, and the cubes lose their crisp edges in the oven. Thirty minutes is the minimum.
What goes with tofu tikka masala besides plain rice?
Warm naan or roti, roasted cauliflower, and a cucumber salad all work. Flatbread is better than rice for scooping the thick sauce, and a crisp cucumber salad with lemon cuts the richness. Basmati is still the default, at about 3/4 cup cooked per person.
How do I make tofu tikka masala dairy-free without losing all the protein?
Swap the butter for oil and the Greek yogurt for plain unsweetened soy yogurt, in both the marinade and the sauce. Soy yogurt has about 3 g of protein per 100 g against roughly 10 g for Greek yogurt, so you lose about 7 g per serving. Coconut yogurt loses closer to 9 g.
What is the difference between tikka masala and butter chicken?
Tikka masala has a more heavily spiced onion and tomato sauce, while butter chicken is milder, sweeter, and richer in butter and cream. Both usually start with a yogurt-marinated protein. This version skips the cream and gets its body from Greek yogurt and tomato.
