This No Oil Baked Tofu Masala Tikka is a bold, satisfying, and 100% oil-free take on a classic favorite, made with extra firm tofu, green bell peppers, red onions, and juicy tomatoes, all coated in a powerful marinade of Indian spices, chickpea flour, nutritional yeast, and my Ultimate Four-Ingredient Hot Sauce. Baked to perfection, it delivers big flavor with zero grease and absolutely no refined sugar.
Designed for weight loss without starvation, this dish is high in plant-based protein, rich in fiber, and naturally filling, making it perfect for anyone following a clean eating, fat-loss, or plant-based lifestyle. Tofu provides complete protein, chickpea flour adds satiety and texture, and nutritional yeast boosts B-vitamins and savory depth — all without compromising on health.
Crispy on the outside, tender on the inside, and loaded with spice, this tofu tikka is ideal for meal prep, healthy dinners, wraps, bowls, salads, or high-protein snacks. If you’re looking for a no oil, no refined sugar, high-protein recipe that supports weight loss and clean eating, this one checks every box.
No Oil Baked Tofu Masala Tikka (High-Protein, Flavor-Packed & Weight-Loss Friendly)
Description
This No Oil Baked Tofu Masala Tikka is a high-protein, flavor-packed meal that’s perfect for weight loss without starvation. Made with extra-firm tofu, bell peppers, red onions, and tomatoes, this dish is marinated in bold spices, chickpea flour, nutritional yeast, and my ultimate 4-ingredient hot sauce for maximum flavor with zero oil and no refined sugar. It’s baked to perfection for a crispy, smoky finish while staying soft and juicy inside. This clean, plant-based tikka is ideal for fat loss, clean eating, and anyone looking to enjoy big flavors while staying on track with their health goals. Perfect as a main, in wraps, bowls, or meal prep.
Ingredients
Instructions
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Chop tomatoes into bite-sized pieces. Cut bell pepper into cubes. Slice half a medium onion into cubes and separate the layers.
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Cut extra-firm tofu into bite-sized cubes and add to a large mixing bowl with the chopped veggies.
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Sprinkle in ¼ tablespoon turmeric powder, 1 tablespoon coriander powder, 1 tablespoon nutritional yeast, 4 tablespoons of my Ultimate 4-Ingredient Hot Sauce (or chili powder/any hot sauce of your choice), and salt to taste.
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Prepare a chickpea flour slurry by mixing 2 tablespoons chickpea flour with 2/3 cup water. Pour the slurry over the tofu and veggies, then add the juice of half a lime.
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Gently fold everything together using a spatula so all pieces are evenly coated. Let it marinate for 30 minutes to absorb all the flavors.
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Transfer the mixture into an oven-safe dish. Bake at 400°F (200°C) for 45 minutes until the tofu is slightly crispy on top and the veggies are tender.
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Enjoy hot with a side of whole grains, like quinoa, brown rice, or your favorite wholesome base.
Nutrition Facts
Servings 2
Serving Size 1/2 of the recipe (480 g)
- Amount Per Serving
- Calories 245kcal
- % Daily Value *
- Total Fat 9.5g15%
- Saturated Fat 1.3g7%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 260mg11%
- Total Carbohydrate 23g8%
- Dietary Fiber 6.2g25%
- Sugars 6g
- Protein 22g44%
- Added Sugars 0g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
