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Tikka Masala w/ Riced Cauliflower

Anyone else love to try different ethnic foods? My husband and I just started loving Indian food. When we went on our honeymoon to Sandals St. Lucia, our favorite restaurant was Bombay. It is the only Indian restaurant they have. We are just sorry we waited until the last night to have it. If we discovered it earlier, we probably would have eaten it every night! Here are a few pics from the restaurant and our honeymoon. What I would do to be back there right now, in the nice sunshine!

As you can tell by my smile, I was quite excited about trying this restaurant (don’t mind the frizzy hair from the humidity there). We ate our hearts out and defiantly too much, but it was our last night at the all-inclusive resort. I totally recommend Sandals St. Lucia!

My goal was to start adding more Indian dishes into our weekly meals. Tikka masala has became one staple in our home. It is actually a lot easier to make than you would thing. You just have to make sure you buy the correct spices: coriander, turmeric, cumin, Garam masala. {These spices are also work as anti-inflammatory and antioxidant.} Add any protein into this dish from tofu, chick peas, chicken, or just veggies. You can also serve with any side from veggies, rice, cauliflower rice, garlic naan bread (Trader Joe’s has a great one I keep in the freezer), etc. The combinations are endless!

Tikka Masala Sauce

Serves: 3 cups


  1. In a non-stick skillet, heat butter and olive oi. Add onions, peppers, garlic, carrot, and fresh ginger (if using). Cover and cook for 5 minutes, until soft.

  2. Add spices, mix, and cover for 3 minutes.

  3. Add crushed tomatoes, cook for another 5 minutes.

  4. With an emulsifier, blend mixture until smooth.

  5. Use with dishes below.


  • 1/2 tbsp grass-fed butter (or vegan)

  • 1/2 tbsp olive oil

  • 1/2 onion, chopped

  • 1/4 red pepper, chopped

  • 3 garlic cloves, minced

  • 1 medium carrot, chopped

  • 1/2 tsp ground ginger OR 1 tsp fresh ginger

  • 3/4 tsp ground turmeric

  • 1 1/2 tsp Garam malasa

  • 1 tsp ground coriander

  • 1 tsp cumin

  • 1/4 tsp cayenne

  • 1 can (14 oz) crushed tomato

Chick Pea OR Chicken Tikka Masala with

Riced Cauliflower

Serves: 4


  1. Using a cheese grater (medium holes), grate cauliflower into small rice pieces. Squeeze moisture out with placing cauliflower rice within a cheese cloth or paper towel.

  2. In medium skillet, heat olive oil and garlic. Add sautee cauliflower “rice” and cook for 5 minutes. Sprinkle salt and pepper.

  3. Cook chicken per package (until inner temp is 165°F) OR heat chickpeas in skillet.

  4. Add Tikka Masala sauce.

  5. Top with coconut milk.

  6. Plate cauliflower rice and top with chicken or chick pea tikka masala.

  7. Sprinkle herbs on top and serve with garlic naan bread.

  8. Enjoy!


  • Protein:

    • 2 cups chickpeas OR

    • 8 oz Chicken, cubed

  • 3 cups Tikka Masala Sauce (above)

  • 3 tbsp coconut milk

  • Parsley or oregano to top

  • 1 large head of cauliflower

  • 1 tbsp olive oil

  • 1 garlic clove, minced

  • Salt & Pepper

  • Garlic naan bread



All About: Cauliflower

  • 1 cup= 25 calories, 5g carbs, 3g fiber, 2g protein

  • Cruciferous veggie: contain sulforaphane, sulfur-containing compounds- helps prevent cancer and cellular damage

  • Rich in fiber: healthy GI tract to help lower colon cancer risk, lower blood pressure, and help with weight loss

  • Rich in Vit C: important for collagen production (for skin and bones), healthy immunity, and anti-inflammatory

  • Rich in Vit K: blood clotting ability and good for healthy bones

  • Comes in different colors: white, purple, cheddar-color

  • Can be stored in refrigerator for 5 days

  • Steam, roast, “rice” it, eat raw, create a pizza crust or wrap, mash it, get creative to incorporate cauliflower into your dishes!

2 thoughts on “Tikka Masala w/ Riced Cauliflower”

  1. Great pics! I am going to continue eating healthy with your help and suggestions from our meetings. I like your suggestions about the weekly menus, I’m also going to add some of the suggested meals to my weekly meals. I love Tikki Masala!Thank you very much! Be safe!

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About Bitt Nutrition

Welcome to BITT nutrition. I am a farmer’s daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!


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