Roasted Tandoori Cauliflower (Gobi Tikka)
If you're a fan of tandoori flavors, you're going to fall in love with my fragrant, spiced, roasted tandoori cauliflower recipe. This Indian dish is naturally gluten-free and low carb, making it a great choice for anyone looking for a healthy appetizer, side dish, or snack. Cauliflower is marinated in an aromatic blend of Indian spices mixed with tangy Greek yogurt just before roasting, for a savory, fragrant dish that’s never boring. Plus, I’ve included helpful instructions for both the air fryer and oven!
Servings: 4
Calories: 95kcal
Ingredients
Marinade:
- ¾ cup Greek yogurt
- 4 tsp smoked paprika
- 3 tsp ground coriander
- ½ tsp garam masala
- 1 tsp salt
- 1 tsp turmeric
- 1 tsp cumin
- 2 cloves garlic minced
- 1 tsp minced ginger
- ½ tbsp lime juice
For The Cauliflower & Dressing
- ½ cup Greek yogurt
- 1 clove garlic minced
- ½ tbsp fresh mint chopped
- ½ tsp cumin
- ¼ tsp salt
- ½ tbsp lime juice
- 1 large cauliflower cut into florets
Instructions
To Make In The Oven
- Add all marinade ingredients to a mixing bowl and whisk until smooth.
- Add the cauliflower florets and gently mix through.
- Cover and marinate in the fridge for ½ hour or overnight.
- Preheat the oven to 350 degrees F / 180 C. Line a baking sheet with baking paper and set aside.
- Remove the marinated cauliflower from the fridge and arrange on the prepared baking tray, making sure the florets don’t touch.
- Roast in the oven for 30 minutes or until tender and lightly golden.
- While the cauliflower is cooking prepare the dressing by adding all dressing ingredients to a bowl and whisking together, set aside.
- When cauliflower is tender serve immediately with dressing on the side.
For The Air Fryer
- Follow steps 1-3 above (make marinade, toss with cauliflower, marinate in the fridge). Then add the cauliflower 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 cauliflower at around the 8-10 minute mark. Check for doneness at 15 minutes.
Notes
- Cut the florets in a similar size to ensure even cooking.
- Cauliflower can marinate anywhere from ½ hour to 24 hours.
- To make this recipe vegan friendly, substitute the greek yogurt for coconut yogurt.
- Cooking times may vary based on your oven and the size of the florets, it’s ideal to check throughout the cooking time to see how the cauliflower is cooking to ensure it doesn’t burn.
- 2-3 tbsp of store bought tandoori paste can be used if you’d prefer.
- The longer you leave the cauliflower to marinate the more intense the flavor will be.
- Cooked cauliflower can be stored in an airtight container in the fridge for up to 3 days.
- Dressing can be stored in an airtight container in the fridge for up to 1 week.
Nutrition
Serving: 0.25cauliflower head | Calories: 95kcal | Carbohydrates: 13g | Protein: 10g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.4g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 797mg | Potassium: 628mg | Fiber: 5g | Sugar: 5g