This Tofu Vindaloo with cauliflower rice is a culinary trifecta - it's vegan, vegetarian, and keto-friendly all at once. Originating from Goa, this dish masterfully combines spicy flavors with tender tofu and satisfying cauliflower rice, all while keeping the carb count low. It makes for an ideal vegan dinner that fits perfectly into a keto diet.

This Keto Vegan Tofu Vindaloo recipe is sponsored by Maya Kaimal. Thank you for supporting the brands that make delicious Cast Iron Keto recipes EPIC.
Maya Kaimal also has many other simmer sauces besides this vegan vindaloo. Not all are dairy-free, but they are indeed fit for a low-carb diet.
- Tikka Masala
- Kashmiri
- Butter Masala
- Goan Coconut
- Jalfrezi Curry
- Madras (see our post for Curry in a Hurry using the Madras sauce!)
If you can't find Maya Kaimal at your grocery store, you can use this handy product locator to find their products near you!
Jump to:
- Preparation and cooking overview
- Chef's note
- 🍲 Ingredients for this tofu vindaloo recipe
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- Tools substitute options
- How to make Tofu Vindaloo: step-by-step guide
- Cooking methods
- Preparation steps
- Cooking instructions
- What to serve with tofu vindaloo?
- How to make it healthier
- Time-saving tips
- What can I prepare ahead of time?
- Storage and reheating instructions
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
Preparation and cooking overview
To simplify this recipe, we used Maya Kaimal's Vegan Vindaloo Simmer Sauce, one of our favorite brands. The preparation involves sautéing the tofu and vegetables and then letting them simmer in the flavorful sauce. We then prepare a side of cilantro cauliflower rice to pair with the spicy vindaloo. The best part? You can create this delightful dish in just 55 minutes, which makes it an accessible meal for any day of the week.
Chef's note
If you're in the mood for some extra heat, throw in more jalapeños into the curry or maybe a sprinkle of chipotle. Want something with a tangy zing? A splash of fresh lemon juice over the vindaloo right before serving will do the trick.
🍲 Ingredients for this tofu vindaloo recipe
Here's a list of all the ingredients we'll need to make this spicy tofu vindaloo recipe:
Spiced cilantro cauliflower rice
Ingredient substitutions
Looking to tailor the ingredients to your liking or dietary needs? Here are some keto-friendly alternatives you can consider:
Additional ingredients
Looking to make this tasty dish even more special? You can explore these optional extras to give it your unique twist:
Cooking tools required
To make this low carb tofu recipe, you'll need the following tools:
Tools substitute options

How to make Tofu Vindaloo: step-by-step guide
Cooking methods
Preparation steps
- Gather all the ingredients.
- Wash and dry the green beans, cauliflower, and red bell pepper. Then, cut them into bite-sized pieces.
- Dice up a jalapeño and mince some fresh cilantro.
Cooking instructions
Press the tofu
- Drain the excess water from the tofu with a tofu or makeshift press.
- For a makeshift press, place the tofu on a cooling rack over a sheet pan. Place another sheet pan over the tofu and put a heavy Dutch oven or any other heavy object on top.
- Leave it be for 30 minutes or so, and chop the tofu into 1" cubes.
Prepare the cilantro cauliflower rice
- Heat 2 tablespoons of avocado oil in a 10.5" cast-iron skillet over medium heat.
- Add the garam masala and diced jalapeño, and let them sizzle for a minute.
- Next, add the cauliflower rice and cook for 5 minutes until the liquid evaporates and the "rice" is fluffy.
- Finally, stir in the cilantro and transfer the mixture into a serving dish.
Cook the keto tofu curry
- Add 3 tablespoons of avocado oil to the skillet over medium-high heat.
- Sear the tofu cubes until golden, approximately 3-4 minutes per side.
- Toss the chopped red bell pepper, green beans, and cauliflower florets. Cook for an additional 5 minutes.
- Carefully pour the vegan vindaloo simmer sauce and let everything cook for another 5 minutes.
- Once cooked, turn off the heat and serve the curry immediately with warm cauliflower rice.
Chef's pro tip
Ensure to heat the oil well before putting the tofu in the pan. If the oil isn't hot enough, the tofu might stick, and that could make everything harder to cook. Also, don't forget to press the tofu for about thirty minutes to remove any extra water. This helps the tofu turn golden and soft, perfect for soaking up all the tasty sauce.
What to serve with tofu vindaloo?
The best match for tofu vindaloo is fluffy cauliflower rice, a phenomenal alternative to regular rice. But if you want a change, you can pair it with a few keto-friendly options:
How to make it healthier
Time-saving tips
What can I prepare ahead of time?
Storage and reheating instructions
Storage instructions
Reheating instructions
Recipe wrap-up and conclusion
Our Tofu Vindaloo is a vibrant way to bring the rich scents and flavors of Indian cuisine right to your dining table. Packed with spicy tofu and a hearty sauce, this isn't just food—it's a celebration of both keto, vegan, and vegetarian cooking. What's even more appealing about this recipe is how simple it is to prepare. Whether you're a novice in the kitchen or an experienced chef, you'll find the steps easy to follow.
So, grab your apron, tie it up, and get ready to impress your family and friends with your cooking prowess. In less than an hour, you'll be dishing out a meal that tastes as wonderful as it looks and nourishes as much as it delights. Enjoy!
Frequently asked questions
📖 Recipe

Keto Vegan Tofu Vindaloo
Ingredients
- 3 tablespoons neutral oil algae, refined coconut, or avocado
- 1 14 oz package extra-firm tofu, drained pressed and cut into 1” cubes
- 1 cup green beans
- 1 cup cauliflower florets
- 1 red bell pepper chopped
- 1 jar Maya Kaimal Vegan Vindaloo Simmer Sauce
Spiced Cilantro Cauliflower Rice
- 1 12oz bag frozen cauliflower rice
- 2 tablespoons neutral oil same as above
- ¼ cup minced cilantro
- ½ teaspoon garam masala
- 1 jalapeno diced
Instructions
Press the tofu
- Drain the excess water out from the tofu with a tofu press or a makeshift press.
- For a makeshift press, place the tofu on a cooling rack over a sheet pan. Place another sheet pan over the tofu and put a heavy Dutch oven or any other heavy object on top.
- Leave it be for 30 minutes or so, and chop the tofu into 1" cubes.
Prepare the cilantro cauliflower rice
- Heat 2 tablespoons of avocado oil in a 10.5" cast-iron skillet over medium heat.
- Add the garam masala and diced jalapeño, and let them sizzle for a minute.
- Next, add the cauliflower rice and cook for 5 minutes until the liquid evaporates and the "rice" is fluffy.
- Finally, stir in the cilantro and transfer the mixture into a serving dish.
Prepare the keto tofu curry
- Add 3 tablespoons of avocado oil to the skillet over medium-high heat.
- Sear the tofu cubes until golden, approximately 3-4 minutes per side.
- Toss the chopped red bell pepper, green beans, and cauliflower florets. Cook for an additional 5 minutes.
- Carefully pour the vegan vindaloo simmer sauce and let everything cook for another 5 minutes.
- Once cooked, turn off the heat and serve the curry immediately with warm cauliflower rice.
Judy says
What’s a sub for the jarred sauce? Are there recipes for it?
Thank you
Cast Iron Keto says
Hi Judy, we don't have a recipe for Vindaloo sauce, this is a Keto one from another site. Hope this helps!
Judy says
Thanks so much!