This Tandoori Roasted Cauliflower dip is a flavorful creamy vegetable dip that is perfect for snacking, appetizers, or small plates. Greek yogurt, homemade tandoori seasoning, roasted cauliflower, and parmesan make this dip filling and healthy!
Typical Cotter moment. My brain —> “AHHH I need to write the post for this Tandoori Roasted Cauliflower Dip but have no time.” I mean, I have time but ya’ll, I am the slowest WRITER in the world. Plus, I’m pretty sure most of my readers skip to the recipe anyway. Ha! It’s okay, we’re all hungry. I get it.
So instead of trying to sound like I am super planner and have it all together, I’m just gonna wing it. Which is exactly what I did for this Roasted Cauliflower Veggie Dip anyway.
You see, I have a major love for roasted vegetables, or what the Kiwi calls “roasties.” I do not, however, like plain old veggies. We are not creatures of habit here. Hence the “winging it” story I am about to tell you.
Me…. “Hmmm… I should really go to the store. We have nothing! Oh wait, I have so much cauliflower. What can I do with this besides make roasted cauliflower again? And I need to make something for dinner and lunch prep for the husband. I’m so behind in my life agenda.”
Haha, first world problems.
Me again… “Okay I’ll just throw some spices and oil on the cauliflower and roast it, then go from there.”
And that is what I did. I looked in my spice cabinet and spiced all the right spices to make my own tandoori spice.
- garlic powder
- ground nutmeg and cloves
- cayenne pepper
- ground coriander
Side note: Seasoned cauliflower in any form is just amazing. Okay back to the story.
I mixed the Indian spices all that together, tossed with the cauliflower and olive oil, add a squeeze of lemon, and bam… Tandoori spiced roasted cauliflower.
But wait, it gets better. This is where I start to get creative.
Me … “Okay Lindsay, you have vegetables. Nice job. But no protein to add for dinner.”
Goes and looks in fridge again. … 2 % Greek yogurt, parmesan, cilantro. …
Recipe brain starts churning.
Me…. “I’ve got it! I’ll blend together a protein rich dip to pair! Tandoori Roasted Cauliflower dip with greek yogurt, parmesan to boost protein. Olives, chickpeas, gluten free crackers, cheese crisps, and raw veggies to pair.
10 minutes later, we had an appetizer style dinner complete with wine. Then the next day, I made the kiwi a gluten free sandwich with this cauliflower dip, cucumber, jalapeño, and the little bit of leftover roast chicken.
And that, my friends, is winging it for 2 meals. All thanks 3 ingredients. Leftover vegetables, greek yogurt, and spices. Also, tandoori marinade involves spices and yogurt, so I kinda pulled that off nicely don’t you think?
Alright alright, in all honesty, this Tandoori Roasted Cauliflower Dip just might save your soul in a time of need. It’s cheap to make, easy to make, healthy, protein packed, and makes for one EPIC appetizer or snack platter meal. Now, grab a head of cauliflower or bag of cauliflower florets and let’s roast the night away. I mean .. you know what I mean.
Me… “Praise God for Food processors and my obsession with spices.” #winning.
Nerdy Nutrition Tip or Tandoori Roasted Cauliflower Dip:
- Did you know that these indian spices help Increase vitamin, mineral, and protein absorption? Perfect because we paired it with protein rich yogurt!
- Did you know that cauliflower (roasted cauliflower or raw) contains a high amount of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, another reason why roasted cauliflower with avocado oil or even coconut oil is beneficial!
Tandoori Roasted Cauliflower Dip
- Total Time: 25 minutes
- Yield: 10 servings 1x
Tandoori Roasted Cauliflower dip is a flavorful creamy vegetable dip that is perfect for snacking, appetizers, or small plates. Greek yogurt, homemade tandoori seasoning, roasted cauliflower, and parmesan make this dip filling and healthy!
For the Homemade Tandoori Seasoning/Rub:
- 1.5 tablespoons paprika or smoked paprika
- ½ tablespoon ground turmeric
- 1 teaspoon garlic powder
- ½ teaspoon ground cumin
- ¼ teaspoon ground nutmeg and cloves, each.
- ½ teaspoon cayenne pepper
- ½ teaspoon ground ginger
- ½ teaspoon ground coriander
- pinch of coconut sugar (optional)
- ground black pepper and fine sea salt to taste
For the Roasted Cauliflower Dip:
- 1 lbs cauliflower florets
- ¼ cup olive oil or avocado oil (divided)
- 1–2 tablespoon of the homemade tandoori seasoning (above)
- 1 cup Greek yogurt – 2% or full fat (see notes for dairy free option)
- ½ tsp onion powder
- ⅓ c torn fresh Cilantro
- 1 tbsp Lemon juice
- 3 tbsp grated Parmesan or nutritional yeast
- optional ½ tsp garlic, minced
- salt/pepper to taste
- Extra Cilantro to garnish
- Fresh lemon slices to garnish
- Serve with raw vegetables, roasted nuts, gluten free chips or crackers, olives, etc.
- Preheat oven to 400F.
- In a small bowl, mix together your tandoori spices. Set aside. (Makes a little less than ¼ c)
- Toss cauliflower florets in 2 tablespoon olive oil and 2 tablespoon of your tandoori seasoning.
- Spread the spiced/oiled cauliflower on a baking sheet and place in oven.
Roast the cauliflower for 20 minutes. Remove and let cool. Once cooled, prepare your dip.
For the Dip:
- In a food processor or blender, place 2 cups of your tandoori roasted cauliflower, 1 cup Greek yogurt (2% or full fat), a pinch of sea Salt and Pepper, ½ teaspoon onion powder. 1 teaspoon more of your tandoori seasoning, ⅓ c fresh cilantro, and 1 tablespoon lemon juice. Blend together until a thick mixture is formed.
- Next add 3 tablespoon (grated) parmesan or nutritional yeast, 2 tablespoon of olive oil. Turn food processor on low.
While food processor is on low, add in 1 more tablespoon of olive oil and optional garlic. Let it run until a creamy dip is formed. You might have to stop and scrap the side a bit between each blend.
- Pour into a small bowl. Garnish with a olive oil, lemon, extra salt/pepper if needed, and cilantro.
Serve with veggies, GF crackers, gluten free naan bread, etc.
If you need a dairy free option, replace Greek yogurt with plain non dairy yogurt or vegan sour cream, or even cultured organic tofu (if you can tolerate soy).
You will have extra tandoori spices, which you can use on other dishes right away or store in airtight container.
The dip keeps well in fridge for up to 5 days.
Estimated Nutrition based on using 2% fat Greek yogurt.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: appetizer, snack
- Cuisine: American
- Serving Size: 1
- Calories: 90
- Sugar: 1g
- Fat: 6.5g
- Saturated Fat: 1g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 4g
Keywords: roasted cauliflower, cauliflower dip, low carb, gluten free, vegetarian
Okay friends, tell me. What’s the last thing you made with roasted vegetables? Cauliflower, Carrots, whatever! Hit me up.
I highly suggest making a tasty Indian spiced dip! Just wing it. 😛
This dip tastes absolutely amazing. The only change I made was adding a little more lemon juice and using 0% greek yogurt.
Oh I am so glad! Thanks for the feedback Bronwyn!
oh no! So sorry to hear that. Regular yogurt works best. Or vegan yogurt/sour cream that’s not coconut. Sorry for the confusion.
I love tandoori.. However never heard of cauli dip before..
Wanna try it soon.
I hope you and your family are having a wonderful holiday full of good food and good cheer.
Have a very Merry Christmas, and we wish you all the best in the New Year, too!
Your photos BLOW ME AWAY. And I am SUCH a slow writer. Glad I am not alone!
Cassie Autumn Tran
I have to try that tandoori seasoning someday! The cauliflower probably tastes perfectly with it–but I bet the seasoning will go with almost anything!
Oh yes! I would eat that entire beautiful bowl!!
The ultimate snack!! So making this for football Sunday!
I could snack on this all day, every day!
This looks incredible! I love everything in here – the cauliflower, the yogurt (and the story, haha, I’m a slow writer too!)
Such a cool rainbow of awesome colors!!
This dip looks like a real crowd pleaser!! Need to try it ASAP!
Liz @ Floating Kitchen
I LUV cauliflower and I’m actually roasting up a head RIGHT NOW! But now I need to go buy more so I can make this dip. Love all the spices. And what a beautiful, colorful and healthy spread!
You are a genius and these pictures are magic. Seriously, I want to swim n that dip and roll around in that platter of amazingness.
Totally allowed to swim. But warning, it might make you yellow. 😉
Yay, this is the recipe that I’ve been waiting for! Well, not literally, but once I saw it I definitely loved it. We will see how it tastes, but I have my hopes set high and I’m pretty sure, that I won’t get disappointed. That is, if I manage to cook it properly 🙂
Mary Ann | The Beach House Kitchen
That is the prettiest platter of veggies and dip ever Lindsay! And that cauliflower with those tandoori spices sounds amazing!
Good day! OMG!! Recipe blogs are my favorite kind. Looking at the pictures makes me hope that I actually can make that beautiful food. Haha. My vegetarian friend would totally love your blog!
Wonderful Susana! So glad to connect. Let me know if you try any of the recipes!
Natasha @ Salt & Lavender
Love roasted cauliflower and tandoori flavors. What a great idea!
While the boys have greasy game day food, I need to make this! Love all the amazing flavors happening
I’ll join you! Wine too. Mmm k?
Beautiful photos! Can’t wait to try this dip!
Let me know if you do!
Such a gorgeous platter and this dip sounds amazing!
This is beautiful; I love the way you make veggies so fun and enjoyable. There is never any lack of flavor to what you make; it’s incredibly rewarding to see how you style veggies in so many different ways. Parmesan and cauliflower sounds really good together.
Jennifer @ Show Me the Yummy
Roasted cauli dip?! Yum!
Susie @ Suzlyfe
WHY ARE YOU SO BRILLIANT. I had a head of cauliflower that was going awry.. why didn’t I just make a dip out of it??
Ahh yea! Cauli problems solved. <3
Megan @ Skinny Fitalicious
Roasted broccoli straight up! And I’m fairly sure a lot of my readers don’t actually read the posts either. I know have people messaging me for recipe instructions because they say it’s too much work to click to the recipe. WHEW this technology world of ours sure has me wondering what it’s done to us.
haha thats okay. at least they are well fed.
dixya @food, pleasure, and health
i have made dip with cauli and always love it. i am loving your version with tandoori. looks so flavorful.
Laura @ Sprint 2 the Table
This is genius. And I have a head of cabbage in my fridge that needs a home in mah belly.
Bro. I HATE pictures, but I love writing. I’ll do all your writing if you take all my pics. Deal? 😉
um deal. You write, I photo. BAM!