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If you're a fan of tandoori flavors, you're going to fall in love with this fragrant, spiced, roasted tandoori cauliflower. It's naturally gluten-free and low carb, great as a healthy appetizer, side dish or snack. Marinated in an aromatic blend of Indian spices mixed with tangy Greek yogurt, this dish takes cauliflower from mundane to mouthwatering!
Rich tandoori spices, combined with hearty healthy cauliflower, might be my new favorite cauliflower recipe. While cauliflower often takes the backseat when it comes to dinnertime - usually relegated to the role of a side dish - you may just want to make this version the star of the show on the dinner table. This Indian tandoori cauliflower recipe makes for a tasty main dish all on its own, or you can whip up easy sides to go with it while it cooks.
Served with a savory dressing, this crispy gobi is not just for cauliflower lovers, because everyone is guaranteed to love it! Feel free to serve this creamy dressing spooned over this tandoori gobi tikka, or on the side for dipping.
Whether you're looking for a new dish to make on Meatless Monday, trying to work more veggies into your diet, or you regularly eat a plant-based diet, you are definitely going to want to add this delicious recipe to your regular rotation!
👩🏽🍳 Why You'll Love Roasted Tandoori Cauliflower
- It's So Flavorful: With a blend of warm and complex spices, this tandoori gobi recipe is packed with flavor!
- Super-Easy: The marinade does most of the work in the recipe - just whisk it together and let it work its magic, infusing the cauliflower with savory flavor. Plus, with minimal dishes used, there's easy clean up, too.
- Low Carb, Vegetarian, & Gluten Free: If you're trying to watch your carbohydrates or sugar, this tandoori gobi recipe may become your new best friend. There's also no need to make adjustments to this simple recipe to accommodate a gluten-free diet!
- Kid Friendly: This is the best cauliflower recipe to get your kids to eat their veggies! If your kids are sensitive to spice, feel free to reduce the spices as needed.
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🥘 Ingredients
These ingredients are easy to find at the grocery store and come together to make the most mouthwatering cauliflower!
🍲 Ingredient Substitutions
- Marinade: If time is short, or you don't have all of the spices on hand, use 2-3 tbsp of store-bought tandoori paste instead of making the marinade. You can also use lemon juice instead of lime juice if needed. I don't recommend using ginger garlic paste, as you can't control the ratio of ginger to garlic as well as when you add them separately.
- Yogurt: Instead of Greek yogurt, try sour cream for this Indian marinated cauliflower recipe.
- Fresh Herbs: Substitute some or all of the mint for fresh cilantro or Thai basil.
- Paprika: If you don't prefer a smoky flavor, use regular paprika instead.
🔪 How To Make Tandoori Cauliflower Bites
Here's how to make this easy baked tandoori cauliflower recipe. For more detailed instructions and nutrition facts, see the recipe card below.
Make The Cauliflower Yogurt Marinade: In a large bowl, mix together all of the tandoori marinade ingredients.
Marinate Cauliflower: Add the cauliflower to the mixing bowl and completely cover the florets with it. Cover the bowl with plastic wrap or a lid and allow the cauliflower to marinate with the tandoori masala for at least 30 minutes, or overnight.
Prepare To Roast: When ready to cook, transfer the marinated cauliflower florets to the prepared baking tray lined with parchment paper.
Roast Indian Cauliflower: Transfer the sheet pan with cauliflower to your preheated oven (at 350 degrees F / 180 degrees C). Bake the tandoori gobi in the oven until it is a light golden brown and tender when pressed.
Make The Dressing: To prepare the yogurt sauce, add all of the ingredients to a small bowl and stir together until completely combined.
Serve: Place the marinated roasted cauliflower on a serving dish immediately with the dressing.
✔️ How To Make Tandoori Gobi In The Air Fryer
It's super easy to make air fryer tandoori cauliflower tikka! Here's how:
- Follow steps for the marinade above (make marinade, toss with cauliflower, marinate in the fridge).
- Add the marinated florets to your air fryer basket in a single layer. You may need to do this in multiple batches depending on the size of your air fryer.
- Spray the florets with olive oil cooking spray. Air fry at 360 degrees F (or 180℃) for 14-19 minutes. Shake the healthy tandoori cauliflower wings at around the 8-10 minute mark. Check for doneness at 15 minutes.
💭 Expert Tips
📖 Variations
🍽 Serving Suggestions
This Indian cauliflower appetizer can be turned into a light lunch or dinner, especially when you serve it with other dishes! Here are some of our favorite ways to serve this gobi tikka recipe:
🙌 Dietary Adaptations
Dairy Free And Vegan Version: To make a dairy free and vegan tandoori cauliflower, simply replace the Greek yogurt with vegan sour cream or coconut yogurt.
🫙 Storage Directions
This delicious cauliflower tandoori recipe can last for several days, so make sure to prepare plenty to eat throughout the week!
❓Recipe FAQs
WHY IS MY ROASTED CAULIFLOWER MUSHY?
There are two reasons your cauliflower may be mushy. This first is overcrowding the pan - leave space in between cauliflower florets so that the hot air can circulate.
The second reason is the overuse of oil. If basting the cauliflower with oil (like olive oil or vegetable oil), be sure to use it sparingly - too much oil can make result in soggy roasted cauliflower.
WHY IS MY ROASTED CAULIFLOWER HARD?
Roasted cauliflower can turn out hard if it hasn't been cooked for a long enough period of time. Test to see if the cauliflower is as done as you want it to be - if it's not, allow it to roast for longer.
Is tandoori roasted cauliflower healthy?
Yes! Tandoori gobi is healthy. Cauliflower is high in fiber, high in antioxidants, and filled with vitamins and minerals. As long as you don't add too much oil or unhealthy fats to your marinated gobi florets, you'll end up with a healthy, perfect vegetarian appetizer to enjoy!
How many calories are in tandoori cauliflower?
1 serving of these cauliflower tikka bites (which equals 1/4 of a whole cauliflower head), is just under 100 calories making it a great healthy snack or side!
