Tikka masala is a popular Indian dish that consists of marinated and grilled pieces of meat or vegetables in a spiced sauce. The name “tikka” refers to the grilled meat or vegetable pieces, while “masala” means a mix of spices. Tikka masala was invented in India but has become popular around the world.
The base for tikka masala sauce is usually a tomato-cream sauce. The tomato provides tanginess while the cream provides richness and helps mellow out the spices. This blend of tomatoes and cream is what gives tikka masala its signature orange-red hue.
Since cream is a dairy product, traditional tikka masala does contain dairy as a key ingredient in the sauce. However, there are variations that use yogurt or coconut milk instead of heavy cream to provide a creamy base for those who want to avoid dairy.
Tikka Masala Ingredients
Here are some of the main ingredients that go into tikka masala:
For the Protein:
– Chicken, lamb, shrimp, paneer (cheese), or vegetables like potatoes or cauliflower
– Spice rub consisting of garam masala, cumin, coriander, chili powder, turmeric, garlic, ginger, salt
– Oil or ghee for grilling
For the Sauce:
– Tomato puree, crushed tomatoes, or tomato sauce
– Heavy cream, full fat coconut milk, or Greek yogurt
– Garam masala, cumin, coriander, turmeric, paprika, garlic, ginger
– Onion, garlic, ginger
– Butter or oil
– Salt and pepper
As you can see, the cream or yogurt component provides the velvety richness in the sauce. Using heavy cream makes it a decidedly dairy-based dish.
Making Dairy-Free Tikka Masala
There are a few good alternatives you can use to make tikka masala without dairy:
Use Coconut Milk
Coconut milk provides creamy richness similar to heavy cream. Look for full-fat coconut milk canned varieties to get the right consistency. Light coconut milk won’t have enough fat content to work well in the sauce. Make sure to stir the coconut milk well before using, as the solids tend to separate when canned.
Use Yogurt
Plain full fat Greek yogurt or regular yogurt can replicate the texture of heavy cream when blended into tikka masala sauce. The yogurt needs to be full fat, not low fat or nonfat varieties. Make sure the yogurt is smooth before adding to the sauce. You can strain yogurt through a cheesecloth overnight to remove more of the whey for an ultra-thick creamy texture.
Use Cashew Cream
Soak raw cashews overnight then blend into a smooth paste to make cashew cream. This non-dairy cream has a neutral flavor and gives a luxurious richness to sauces and curries. You can thin it out with water to reach the desired consistency. Use about 1 cup soaked cashews to 2-3 cups water.
Use Vegan Butter + Flour Roux
To replicate the butteriness of heavy cream, make a roux with vegan butter and flour. Melt the vegan butter, whisk in some flour, then slowly whisk in vegetable broth while cooking to create a smooth sauce base. This gives a richness without any dairy.
Use Nut or Seed Butter
Nut and seed butters like almond butter, peanut butter, sesame tahini, or sunflower seed butter can add creaminess and nutty flavor to the sauce. You may need to thin them out with water or broth to get an even consistency.
Dairy-Free Tikka Masala Recipe
Here is a recipe for dairy-free tikka masala using coconut milk:
Ingredients:
| 1 lb chicken breasts, cut into 1-inch chunks |
| 1 cup plain full-fat Greek yogurt |
| 1 tbsp lemon juice |
| 2 tsp each garam masala, cumin, coriander |
| 1 tsp each chili powder, turmeric, salt |
| 3 tbsp oil for grilling |
| 1 onion, chopped |
| 5 cloves garlic, minced |
| 1 tbsp fresh ginger, minced |
| 1 jalapeno, sliced |
| 1 tbsp butter or oil |
| 1 cup tomato puree |
| 1 14-oz can full-fat coconut milk |
| 1/4 cup water |
| 1 tsp garam masala |
| 1/2 tsp each cumin, coriander, turmeric, paprika |
| Salt and pepper to taste |
| Chopped cilantro for garnish |
Instructions:
- In a bowl, mix the chicken with yogurt, lemon juice and spices (garam masala, cumin, coriander, chili powder, turmeric, salt). Marinate for at least 30 minutes.
- Heat oil in a skillet over medium-high heat. Cook chicken pieces for 2-3 minutes per side until charred and cooked through. Set aside.
- In the same pan, heat butter or oil. Saute onion, garlic, ginger and jalapeno for 1 minute.
- Add tomato puree, coconut milk, water and spices. Let simmer for 10 minutes until sauce thickens.
- Add grilled chicken and any accumulated juices to the pan. Gently stir to coat chicken with sauce. Simmer for 5 minutes.
- Adjust salt and seasoning as needed. Garnish with cilantro.
This recipe uses full-fat coconut milk instead of heavy cream for a dairy-free version that’s just as creamy and delicious. The natural sweetness of the coconut milk also enhances the other spices.
Are There Any Dairy-Free Tikka Masala Sauces?
If you want to skip making the sauce from scratch, there are some pre-made tikka masala simmer sauces that are dairy-free:
- Maya Kaimal Tikka Masala Simmer Sauce – uses tomato, coconut milk and spices
- Trader Joe’s Tikka Masala Simmer Sauce – uses sunflower oil and coconut cream
- Blue Apron Tikka Masala Simmer Sauce – uses tomato, onions, garlic, ghee and coconut milk
- Stonewall Kitchen Tikka Masala Simmering Sauce – uses olive oil, coconut milk, tomato
- AlpineStart Tikka Masala Sauce – uses sunflower oil, almond milk, coconut cream
Be sure to check the ingredients list and nutrition label to confirm the dairy-free status before purchasing any pre-made sauce. Many traditional Indian brands use dairy in their masala sauces.
Tikka Masala Nutrition Facts
Here is a nutrition comparison between chicken tikka masala made with heavy cream versus coconut milk:
Tikka Masala with Heavy Cream (per serving)
| Calories: 620 |
| Total Fat: 36g |
| Saturated Fat: 19g |
| Cholesterol: 155mg |
| Sodium: 930mg |
| Total Carbohydrate: 17g |
| Protein: 43g |
Tikka Masala with Coconut Milk (per serving)
| Calories: 510 |
| Total Fat: 35g |
| Saturated Fat: 27g |
| Cholesterol: 80mg |
| Sodium: 650mg |
| Total Carbohydrate: 12g |
| Protein: 32g |
As you can see, both versions are high in calories, fat, and sodium since they are rich, creamy curries. Going dairy-free with coconut milk reduces cholesterol and saturated fat significantly. The coconut milk provides medium chain triglycerides, a type of beneficial saturated fat that may boost metabolism.
Tikka Masala Allergy Concerns
Here are some allergen considerations if you have food restrictions:
Dairy Allergy
Traditional tikka masala contains dairy ingredients like cream, yogurt, ghee, or butter. Opt for dairy-free alternatives like coconut milk or cashews. Clarify butter into ghee to remove milk proteins.
Tree Nut Allergy
Coconut milk and cashews are tree nuts. Use seed butters like sunflower or tahini instead. Or make sauce with just vegetables like onion, tomato, garlic.
Soy Allergy
Some premade sauces may contain soy or textured vegetable protein (TVP). Check labels and opt for sauces with just spices, vegetables, and oils.
Shellfish Allergy
If using shrimp as protein, choose another option like chicken or chickpeas. Some sauces are made in shared equipment so check label.
Gluten intolerance
Tikka masala sauce is naturally gluten-free. Look for brands that are certified gluten-free if you have celiac disease. Rice flour thickens better than wheat flour.
Peanut Allergy
Some brands may use peanut butter for creaminess. Opt for other seed or nut butters like sunflower seed butter instead.
So in summary, it’s definitely possible to make or buy tikka masala sauce without dairy or other allergens with some simple ingredient swaps!
Health Benefits of Tikka Masala
Here are some of the health benefits tikka masala provides:
High in Protein
Protein from the chicken, shrimp or paneer gives you all the essential amino acids for building muscle. You get about 30g protein per serving.
Rich in Antioxidants
The spices like turmeric, cumin, coriander contain powerful antioxidants to reduce inflammation and oxidative stress. Turmeric offers curcumin.
Contains Phytonutrients
Ingredients like tomatoes, garlic, onions provide phytonutrients like lycopene and quercetin that act as antioxidants.
Good Source of Iron
Meat proteins, coconut milk and cashews provide a good dose of iron to prevent anemia. Women need 18mg iron daily.
Anti-bacterial Properties
Compounds in garlic, ginger, and onions have anti-bacterial effects to boost immunity and gut health.
So in moderation, tikka masala can be part of a healthy diet, especially when loading up on the vegetables and making it dairy-free. Balance out the richer curry with some roasted veggies or salad on the side.
Conclusion
Traditional tikka masala does contain dairy ingredients like cream or yogurt to create its signature creamy orange sauce. However, you can absolutely make dairy-free tikka masala by using coconut milk, cashew cream, or other substitutions in the sauce. Pre-made dairy-free tikka masala simmer sauces are also available. Those with allergies can avoid their trigger ingredients. Tikka masala offers nutritious protein, antioxidants, and anti-bacterial compounds. So while it is a rich curry, it can still be part of a healthy diet, especially if you go dairy-free.