Some meals prove that healthy eating never has to be boring. This High-Protein Tikka Tofu Loaded Naan combines golden, crispy tofu with a soft homemade garlic and coriander naan, crunchy fresh vegetables, cooling mint yoghurt and a drizzle of mango chutney for the perfect balance of fresh, spicy and creamy flavours.

Inspired by Indian takeaway favourites, this TNK version is packed with protein, fibre and plenty of colourful vegetables to create a satisfying, balanced meal that’s ready in around 30 minutes. Ideal for a Friday night fakeaway or an easy weeknight dinner, it’s a simple way to enjoy bold flavours whilst nourishing your body.

Whether you’re trying tofu for the first time or looking for new ways to include more plant-based meals, this recipe is easy to customise and guaranteed to become a fakeaway favourite.

Why This Recipe Works

➡️ Tofu is naturally rich in plant-based protein, providing all nine essential amino acids. Protein supports the maintenance of muscle and contributes to feeling fuller after meals, helping to keep you satisfied for longer.

➡️ The homemade naan provides carbohydrate, your body’s preferred source of energy for everyday activities and exercise. Choosing wholemeal flour also increases the fibre content, supporting digestive health and helping to provide a steadier release of energy.

➡️ The colourful vegetables provide a variety of vitamins and minerals, including vitamin C, vitamin K, folate and potassium. Vitamin C supports the normal function of the immune system, vitamin K contributes to the maintenance of normal bones, folate supports normal cell division and potassium contributes to the maintenance of normal blood pressure.

➡️ The mint yoghurt dressing provides protein and calcium. Calcium contributes to the maintenance of normal bones and teeth, whilst live yoghurt also provides beneficial bacteria that support a healthy gut microbiome.

➡️ Olive oil provides predominantly monounsaturated fats, a type of healthy unsaturated fat. These fats help your body absorb fat-soluble vitamins, including vitamin A and vitamin K, allowing you to make the most of the nutrients found in the vegetables.

➡️ Combining protein, carbohydrate, healthy fats and fibre in one meal helps create a balanced plate. This supports fullness, provides a steady source of energy and makes the meal more satisfying than eating refined carbohydrates on their own.

High-Protein Tikka Tofu Loaded Naan

Golden, crispy tikka-spiced tofu served on a soft homemade garlic and coriander naan with fresh crunchy vegetables, cooling mint yoghurt and a drizzle of mango chutney. A balanced, protein-packed fakeaway that’s full of flavour and ready in around 30 minutes.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Servings: 2 servings

Course: Main Course

Cuisine: Asian-Inspired

Ingredients Equipment Method

Ingredients

  

For the Garlic & Coriander Naan

• 150 g wholemeal plain flour
• 1 tsp baking powder
• ¼ tsp salt
• 100 g natural yoghurt
• 1 tbsp olive oil
• 1 tbsp water as required

Garlic & Coriander Topping

• 1 garlic clove crushed
• 1 tbsp fresh coriander finely chopped

For the Tandoori Tofu

• 225 g firm tofu pressed and cubed
• 2 tbsp natural yoghurt
• 1 tbsp olive oil
• 1 garlic clove crushed
• 1 tsp fresh ginger grated
• 1 tsp Kashmiri chilli powder
• ½ tsp ground cumin
• ½ tsp ground coriander
• ½ tsp turmeric
• ½ tsp garlic granules
• ½ tsp onion granules
• ¼ tsp chilli powder optional, for extra heat
• ½ tsp salt
• 1 tsp lemon juice

Mint Yoghurt

• 80 g natural or Greek yoghurt full fat
• 1 tbsp fresh mint finely chopped
• 1 tsp lemon juice
• Pinch of salt
• Black pepper

Salad

• ½ cucumber diced
• 1 large tomato diced
• 100 g red cabbage finely shredded
• ¼ red onion thinly sliced
• Handful of fresh coriander

To Serve

• 2 tbsp mango chutney
• Fresh coriander to garnish
• Fresh mint leaves optional

Equipment

• 2 Mixing bowls 1 – naan dough & tofu marinade
• Measuring spoons
• Measuring jug
• chopping board
• Sharp knife
• Frying pan (non-stick)
• Rolling Pin
• Large mixing spoon
• Spatula or tongs
• Clean tea towel (for resting the dough)

Method

 

Prepare the naan dough

1. In a mixing bowl, combine the wholemeal flour, baking powder and salt.
2. Add the yoghurt and olive oil, mixing until a soft dough forms.
3. If needed, add the water a little at a time until the dough comes together.
4. Knead for 2–3 minutes until smooth.
5. Cover with a clean tea towel and leave to rest for 15–20 minutes.

Marinate the tofu

1. In a second mixing bowl, combine the yoghurt, olive oil, garlic, ginger, Kashmiri chilli powder, paprika, cumin, coriander, turmeric, garlic granules, onion granules, chilli powder (if using), salt and lemon juice.
2. Add the tofu cubes and gently toss until evenly coated.
3. Leave to marinate while the dough rests.

Prepare the mint yoghurt

1. Mix together the yoghurt, chopped mint, lemon juice, salt and black pepper until smooth.
2. Refrigerate until ready to serve.

Prepare the salad

1. Dice the cucumber and tomato.
2. Finely shred the red cabbage.
3. Thinly slice the red onion.
4. Toss together with the fresh coriander and set aside.

Cook the tofu

1. Heat a non-stick frying pan over a medium heat.
2. Add the marinated tofu.
3. Cook for 8–10 minutes, turning occasionally until golden and lightly charred.

Cook the naan

1. Divide the dough into two equal portions.
2. Roll each piece into an oval, approximately ½ cm thick.
3. Cook in a hot dry frying pan for 2–3 minutes on each side until puffed and lightly charred.
4. Brush each naan with the crushed garlic while warm.
5. Sprinkle with the chopped coriander.

Assemble

1. Spread the mint yoghurt over each warm naan.
2. Top with the cooked tandoori tofu.
3. Add the prepared salad.
4. Drizzle over the mango chutney.
5. Garnish with extra coriander and fresh mint, if using.

Serve

1. Serve immediately while the naan is warm and the tofu is crisp.
2. Enjoy as a balanced lunch or dinner, with a side salad or roasted vegetables if desired.