Tofu Tikka Masala
Crispy, well-seasoned tofu and edamame in a smoky tikka masala sauce. A double-soy protein hit that proves tofu belongs in Indian cooking.
I was a tofu skeptic for most of my life. Every version I tried was bland and soggy. It wasn't until I started seriously tracking macros that I gave it a real shot. The calorie-to-protein ratio is just too good to ignore, especially during a cut.
The key is treating tofu with respect. You have to press it, hit it with a thick yogurt marinade and bold spices, then sear it hard over high heat. That's when tofu clicks, crispy on the outside, creamy on the inside, packed with flavor. I started applying the same tikka technique I use for paneer, and suddenly it all made sense.
The real move here is the double-soy approach: a full 21oz of tofu plus a cup of edamame stirred into the sauce. That pushes protein to 28g per serving while keeping calories lower than the paneer version. It's become my go-to during a cut. High protein, moderate calories, and genuinely delicious.
The Protein Upgrade
Most tofu tikka recipes use a modest 10-12oz of tofu, landing around 12-14g protein per serving. We went aggressive: 21oz of pressed extra-firm tofu, added a full cup of shelled edamame to the sauce, and built the marinade around thick Greek yogurt. The protein hit 28g per serving. The edamame also adds a great texture contrast to the creamy sauce.
Tofu Tikka Masala
Ingredients
- 21 oz extra-firm tofu (pressed and cut into 1-inch cubes) 26g protein
- 1 cup shelled edamame (frozen is fine) 4g protein
- ¾ cup Greek yogurt (divided) 3g protein
- 2 tbsp oil
- 1 large onion (finely diced)
- 3 cloves garlic (minced)
- 1 inch ginger (grated)
- 1 can (14oz) crushed tomatoes
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp cumin powder
- 1 tsp smoked paprika
- ½ tsp chili powder
- 1 tsp salt
- 2 tbsp fresh cilantro (for garnish)
Instructions
- Press the tofu for at least 20 minutes between paper towels with a heavy object on top. Cut into 1-inch cubes.
- Marinate tofu in half the Greek yogurt, 1 tsp garam masala, 1/2 tsp turmeric, smoked paprika, and a pinch of salt for 15 minutes.
- Heat 1 tbsp oil in a large non-stick pan over high heat. Arrange tofu in a single layer and sear without moving for 3-4 minutes until a golden crust forms. Flip and repeat. Remove and set aside.
- In the same pan, reduce heat to medium. Add remaining oil and sauté onion until golden, about 6-7 minutes.
- Add garlic and ginger, cook for 1 minute.
- Add remaining spices and stir for 30 seconds.
- Add crushed tomatoes and simmer for 10 minutes until thickened.
- Add the edamame and cook for 3 minutes.
- Remove from heat slightly. Stir in remaining Greek yogurt gradually.
- Add the seared tofu back to the sauce. Simmer for 5 minutes to let flavors meld.
- Garnish with cilantro and serve.
Boost Your Protein
- Serve over quinoa for an extra 4g protein per serving.
- Sprinkle nutritional yeast on top for an extra 4g protein.
- Use super-firm tofu (if available) for even more protein density.
Ingredient Substitutions
- No extra-firm tofu? Use paneer cubes for a richer, Indian-traditional version.
- No edamame? Use green peas or chickpeas for a similar protein and texture boost.
- No smoked paprika? Use regular paprika plus a tiny drop of liquid smoke.
- Swap Greek yogurt for coconut yogurt to make it fully vegan.
