Keto Vegan Masala Tofu Bowl – A Vibrant Low-Carb Dinner

By @Naomi Patel – Holistic Keto & Ayurveda-Inspired Low-Carb Cooking

Zippy Introduction

Experience an explosion of flavor with our Keto Vegan Masala Tofu Bowl—a nutrient-packed, low-carb dinner that combines spiced tofu in a creamy coconut-tomato masala sauce with tender cauliflower rice. This dish is inspired by traditional Ayurvedic spices and designed for those who crave balanced, global flavors on a budget.

If you enjoy bold global flavors, you might also love our Keto Thai Coconut Curry with Shrimp & Cauliflower Rice– another vibrant, low-carb dish packed with spice and richness.

Keto Vegan Masala Tofu Bowl – A Vibrant Low-Carb Dinner

Servings

Prep Time

15 minutes (plus time to press tofu)

Cook Time

20 minutes

Total Time

~35 minutes

A Personal Note

“Namaste, I’m Naomi! I still remember a memorable trip to India, where I immersed myself in the rich flavors of local cuisine. One evening, while sharing a meal with new friends, I was struck by how a simple dish of spiced tofu could bring so much warmth and excitement to the table. That night inspired me to create my own version for home—using firm tofu, a blend of aromatic spices, and creamy coconut milk. This Keto Vegan Masala Tofu Bowl is now a staple in my kitchen. It’s perfect for busy evenings when you want a flavorful, satisfying dinner that transports you to faraway lands without leaving your home.” – Naomi Patel

It’s also a great choice if you’ve been searching for a vegan keto dinner that balances flavor and health. Curious how vegan keto compares to other styles? Check out our guide on Exploring Keto Variations: Which Ketogenic Diet Is Right for You?

Ingredients Breakdown

Dry Ingredients

For the Masala Tofu

1 block (14 oz) firm tofu, pressed and cut into cubes
A protein-packed, low-carb base that absorbs bold flavors.
1 tbsp coconut oil
For sautéing and adding richness.
1/2 tsp turmeric powder
Offers a warm color and robust spice note.
1/2 tsp ground cumin
Adds earthy depth to the tofu.
1/2 tsp ground coriander
Brings a subtle citrusy aroma.
Salt and pepper, to taste

For the Masala Sauce

1 can (14 oz) unsweetened coconut milk
Creates a creamy, rich sauce with healthy fats.
2 tbsp tomato paste
Provides a tangy base with a hint of sweetness.
1-inch piece fresh ginger, grated
For a warming, zesty kick.
2 cloves garlic, minced
Infuses the sauce with robust, savory flavor.
Juice of 1/2 lemon
Brightens and balances the spices.
Salt and pepper, to taste

For the Cauliflower Rice

1 medium head cauliflower, riced
A nutrient-rich, low-carb substitute for traditional rice.
1 tbsp olive oil
Enhances flavor while sautéing.
Salt and pepper, to taste

Optional Garnish

Fresh cilantro, chopped
Adds a burst of herbal freshness.
Lime wedges
For an extra touch of citrus brightness.

Wet Ingredients

Optional Mix-Ins

For the Masala Tofu

1 block (14 oz) firm tofu, pressed and cut into cubes
A protein-packed, low-carb base that absorbs bold flavors.
1 tbsp coconut oil
For sautéing and adding richness.
1/2 tsp turmeric powder
Offers a warm color and robust spice note.
1/2 tsp ground cumin
Adds earthy depth to the tofu.
1/2 tsp ground coriander
Brings a subtle citrusy aroma.
Salt and pepper, to taste

For the Masala Sauce

1 can (14 oz) unsweetened coconut milk
Creates a creamy, rich sauce with healthy fats.
2 tbsp tomato paste
Provides a tangy base with a hint of sweetness.
1-inch piece fresh ginger, grated
For a warming, zesty kick.
2 cloves garlic, minced
Infuses the sauce with robust, savory flavor.
Juice of 1/2 lemon
Brightens and balances the spices.
Salt and pepper, to taste

For the Cauliflower Rice

1 medium head cauliflower, riced
A nutrient-rich, low-carb substitute for traditional rice.
1 tbsp olive oil
Enhances flavor while sautéing.
Salt and pepper, to taste

Optional Garnish

Fresh cilantro, chopped
Adds a burst of herbal freshness.
Lime wedges
For an extra touch of citrus brightness.

Step-by-Step Instructions

Prepare the Cauliflower Rice:
In a large skillet, heat the olive oil over medium heat. Add the riced cauliflower, season with salt and pepper, and sauté for 5–7 minutes until tender and slightly golden.
Sauté the Tofu:
In another skillet, heat the coconut oil over medium heat. Add the tofu cubes, then sprinkle with turmeric, cumin, coriander, salt, and pepper. Sauté for 5–7 minutes until the tofu is golden and slightly crisp on the edges.
Make the Masala Sauce:
In a saucepan, combine the coconut milk, tomato paste, grated ginger, minced garlic, and lemon juice. Season with salt and pepper. Bring the mixture to a gentle simmer over medium heat, stirring occasionally for about 5 minutes until slightly thickened.
Inspired by low carb Indian recipes, this sauce blends classic spices with creamy coconut milk, keeping it rich but keto-friendly.
Combine Tofu and Sauce:
Gently fold the sautéed tofu into the simmering masala sauce. Allow them to meld together for 2–3 minutes so the flavors can blend well.
Assemble the Bowl:
Spoon a generous portion of the cauliflower rice into serving bowls. Top with the masala tofu and drizzle any extra sauce over the top. Garnish with fresh cilantro and a lime wedge on the side.
masala sauce, and fresh cilantro.
Serve & Enjoy:
Serve your Keto Vegan Masala Tofu Bowl immediately while hot, and savor the vibrant, global flavors that make this dish a perfect dinner for any occasion.

Frequently Asked Questions

Q: Can I substitute tofu with another protein?
A: This recipe is vegan, but if you prefer a different texture, try using tempeh for a nutty flavor.

Q: Can I adjust the spice level?
A: Yes, if you prefer a milder dish, reduce the amount of ginger and garlic. Add a little extra coconut milk to soften the spices if desired.

Q: How do I store leftovers?
A: Store any leftovers in an airtight container in the refrigerator for up to 24 hours. Reheat gently on the stovetop, adding a splash of water if needed.

If you’re exploring keto while leaning into plant-based eating, this guide from Abbott Nutrition explains how it can help with weight loss, blood sugar, and heart health performance.

Keto Vegan Masala Tofu Bowl – A Vibrant Low-Carb Dinner

Servings

Prep Time

15 minutes (plus time to press tofu)

Cook Time

20 minutes

Total Time

~35 minutes

Recipe Card

Keto Vegan Masala Tofu Bowl
Servings: 3
Prep Time: 15 minutes (plus time to press tofu)
Cook Time: 20 minutes
Total Time: ~35 minutes

Ingredients

For the Masala Tofu:

1 block (14 oz) firm tofu, pressed and cubed
1 tbsp coconut oil
1/2 tsp turmeric powder
1/2 tsp ground cumin
1/2 tsp ground coriander
Salt and pepper, to taste

For the Masala Sauce:

1 can (14 oz) unsweetened coconut milk
2 tbsp tomato paste
1-inch piece fresh ginger, grated
2 cloves garlic, minced
Juice of 1/2 lemon
Salt and pepper, to taste

For the Cauliflower Rice:

1 medium head cauliflower, riced
1 tbsp olive oil
Salt and pepper, to taste

Optional Garnish:

Fresh cilantro, chopped
Lime wedges

Directions

Sauté cauliflower rice in olive oil with salt and pepper until tender (5–7 minutes).
Heat coconut oil in a skillet, add tofu cubes with turmeric, cumin, coriander, salt, and pepper; cook until golden (5–7 minutes).
In a saucepan, combine coconut milk, tomato paste, ginger, garlic, lemon juice, salt, and pepper; simmer for 5 minutes.
Fold tofu into the sauce; simmer for 2–3 minutes.
Assemble bowls with cauliflower rice, top with masala tofu, and garnish with cilantro and a lime wedge.
Serve immediately.

Nutritional Highlights

Calories: ~350
Protein: ~20g
Net Carbs: ~8g
Fat: ~22g

Keto Vegan Masala Tofu Bowl – A Vibrant Low-Carb Dinner

Lunch & Dinner