High-Protein Vegan Tikka Masala (with Soy Curls + Greek Yogurt Marinade)
Evann RyanThere’s a kind of magic that happens when deep spices meet creamy tomato sauce — that unmistakable aroma of garam masala, garlic, and ginger filling the air. This High-Protein Vegan Tikka Masala brings that magic home, turning simple pantry ingredients into a rich, nourishing meal that feels both luxurious and everyday-accessible.
Made with chewy soy curls and a tangy vegan Greek yogurt marinade, it’s a bold and satisfying twist on the classic. Every bite balances warmth, creaminess, and spice — and since it’s packed with over 35g of plant-based protein per serving, it’s just as functional as it is comforting.
Whether you’re meal prepping for the week or craving something hearty and wholesome after a long day, this vegan tikka masala is proof that high-protein eating can still taste like pure comfort!
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Why You’ll Love This High-Protein Vegan Tikka Masala
This dish doesn’t just taste incredible — it’s also built for balance, ease, and nutrition. Here’s why you’ll want it on repeat:
- Protein-packed and satisfying: Soy curls and Greek yogurt combine for a powerful, plant-based protein boost.
- Creamy without cream: Coconut milk adds richness to the vegan tikka masala while keeping things fully vegan.
- Perfect for meal prep: Makes four hearty, high-protein portions that reheat beautifully.
- Flavor depth for days: Garam masala, cumin, coriander, garlic, and ginger build that iconic tikka masala flavor.
- Simple, wholesome ingredients: Pantry staples with no artificial anything!
What You Need to Make This High-Protein Vegan Tikka Masala
You only need a handful of accessible, plant-based ingredients to make this restaurant-quality vegan tikka masala at home:
- Soy curls: 1 (227g / 8oz) bag of Butler’s Brand soy curls
- Vegan Greek yogurt: 1 cup (234g) — for richness and tang
- Spices: 2 tbsp (14g) garam masala, 1 tsp (2g) cumin, 1 tsp (2g) coriander
- Aromatics: 2 cloves garlic (chopped), 1 inch (12g) fresh ginger (peeled and chopped)
- Salt: 1 tsp (4g) for the marinade + ½ tsp (2g) later for the sauce
- Tomato base: 1 jar (680ml / 24oz) tomato purée
- Coconut milk: 1 can (400ml / 13.5oz) light coconut milk
- Rice: 4 cups (780g) cooked white rice (or 1⅓ cups / 240g dry rice)
- Optional garnish: Fresh cilantro (coriander leaves)
Ingredient Substitutions for Vegan Tikka Masala
Because flexibility matters, here are a few easy swaps and adjustments:
- Soy curls substitute: Try extra-firm tofu, tempeh, or seitan. Just pan-fry before adding to the sauce.
- Coconut milk substitute: Use cashew cream or unsweetened oat cream for a lighter touch.
- Greek yogurt substitute: A thicker vegan plain yogurt (like Kite Hill or Forager) also works.
- Rice alternatives: Pair with quinoa or cauliflower rice for extra protein or fewer carbs.
Other High-Protein Vegan Recipes to Try
If you love this High-Protein Vegan Tikka Masala, you’ll also enjoy these favorites from evannryan.com:
Each of these recipes delivers big flavor, balanced macros, and that same warm, nourishing energy.
Recipe Card
High-Protein Vegan Tikka Masala
Prep Time: 15 minutes
Marinate Time: 1 hour
Cook Time: 30 minutes
Total Time: 1 hour 45 minutes
Servings: 4
Protein: 35g | Carbohydrates: 58g | Fat: 18g | Calories: ~520 per serving
Ingredients List
- 1 (227g / 8oz) bag soy curls (Butler’s Brand)
- 1 cup (234g) vegan Greek yogurt
- 2 tbsp (14g) garam masala
- 1 tsp (2g) ground cumin
- 1 tsp (2g) ground coriander
- 2 cloves garlic, chopped
- 1 inch (12g) fresh ginger, peeled and chopped
- 1½ tsp (6g) salt, divided
- 1 jar (680ml / 24oz) tomato purée
- 1 can (400ml / 13.5oz) light coconut milk
- 4 cups (780g) cooked white rice (or 1⅓ cups / 240g dry)
- Optional: Fresh cilantro for garnish
Instructions
- Hydrate the soy curls: Bring 6 cups (1.4L) water to a boil. Pour over soy curls in a large bowl. Let soak for 10 minutes, then drain and press out excess water using a sieve or colander.
- Marinate the soy curls: In a mixing bowl, combine vegan Greek yogurt, garam masala, cumin, coriander, garlic, ginger, and 1 tsp (4g) salt. Add soy curls and toss well to coat. Cover and refrigerate for at least 1 hour, or overnight for deeper flavor.
- Cook the rice: Prepare rice according to package instructions.
- Sear the soy curls: Heat a large pan over medium heat. Add a drizzle of oil (optional for crisping), then sauté marinated soy curls for 7–8 minutes, until slightly golden and aromatic.
- Make the sauce: Pour in tomato purée and coconut milk. Stir to combine, then reduce heat to low and simmer for 20 minutes, or until sauce has thickened by about one-third. Add remaining salt to taste.
- Assemble and serve: Divide 1 cup (195g) cooked rice into each meal-prep container or serving bowl. Top with ¼ of the tikka masala. Garnish with chopped fresh cilantro if desired.
- Storage: Let cool completely in the fridge before sealing. Refrigerate for up to 4 days.
Share Your Thoughts
If you try this High-Protein Vegan Tikka Masala, I’d love to hear how it turned out! Leave a comment below or tag me on Instagram — your photos and feedback help this community (and Google!) find more wholesome, plant-powered meals.
Frequently Asked Questions (FAQ)
Can I make this vegan tikka masala ahead of time?
Absolutely. This recipe was designed for meal prep. It keeps well in the fridge for up to 4 days and the flavors deepen as it rests.
Can I freeze vegan tikka masala?
Yes! Freeze in airtight containers for up to 2 months. Thaw overnight in the fridge, then reheat on the stovetop or in the microwave until hot.
Is soy curls tikka masala healthy?
Definitely. Soy curls are a minimally processed, high-protein soy food. Combined with Greek yogurt and coconut milk, this dish offers balanced macros and a complete amino acid profile.
Can I make it oil-free?
Yes. Simply use a nonstick pan and skip the oil when searing your soy curls. The yogurt and sauce will keep everything tender and flavorful.
