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cauliflower oats tikki recipe | vegetable oats tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet |
Tarla Dalal
17 December, 2024
Table of Content
cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with 43 amazing images.
cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet is a healthy substitute for fried tikkis. Learn how to make mixed vegetable tikki.
To make cauliflower oats tikki, heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki. Heat the non-stick tava (griddle) and grease using ¼ tsp of oil. Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides. Serve immediately with healthy green chutney.
Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here in mixed vegetable tikki we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you.
The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in vitamin C apart from imparting a tantalizing aroma and flavour to the healthy cauliflower tikki for weight loss. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count. Diabetics and heart patients and all those aiming a healthy lifestyle can opt for this snack.
Tips for mixed vegetable oats. 1. Boil cauliflower, carrots and french beans together when making the tikki. It will save time. 2. Always roast your oats when used in tikkis. They give a lovely taste to the tikki. 3. 1/2 cup of quick cooking rolled oats give 1/2 cup of oats flour plus 1/2 tablespoon.
Enjoy cauliflower oats tikki recipe | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | with step by step photos.
Cauliflower Oats Tikki, Healthy Mixed Vegetable Tikki recipe - How to make Cauliflower Oats Tikki, Healthy Mixed Vegetable Tikki
Tags
Preparation Time
20 Mins
Cooking Time
15 Mins
Total Time
35 Mins
Makes
16 tikkis
Ingredients
For Cauliflower Oats Tikki
2 cups finely chopped and blanched cauliflower
1/2 cup quick cooking rolled oats
1/2 cup oats flour , refer handy tip
3 1/4 tsp oil
1/2 cup finely chopped onion
1/2 cup finely chopped and boiled french beans
1/2 cup finely chopped and boiled carrots
1 tsp green chilli paste
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1 1/2 tsp garam masala
1 1/2 tsp dried mango powder (amchur)
1/2 tsp ginger (adrak) paste
1/2 tsp chaat masala
salt to taste
For Serving With Cauliflower Oats Tikki
Method
For cauliflower oats tikki
- To make cauliflower oats tikki, heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
- Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher.
- Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well.
- Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki.
- Heat the non-stick tava (griddle) and grease using ¼ tsp of oil.
- Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides.
- Serve the cauliflower oats tikki immediately with healthy green chutney.
Handy tip:
- To get ½ cup of oats flour, blend ½ cup of quick cooking rolled oats in a mixer to a smooth powder.
Cauliflower Oats Tikki, Healthy Mixed Vegetable Tikki recipe with step by step photos
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Like cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | then see our collection of tikki recipes.
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Like cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | then see our collection of tikki recipes.
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- what is cauliflower oats tikki made off? vegetable oats tikki is made from 2 cups finely chopped and blached cauliflower, 1/2 cup quick cooking rolled oats, 1/2 cup oats flour , refer handy tip, 3 1/4 tsp oil, 1/2 cup finely chopped onions, 1/2 cup finely chopped and boiled french beans, 1/2 cup finely chopped and boiled carrots, 1 tsp green chilli paste, 2 tbsp finely chopped coriander (dhania), 2 tbsp finely chopped mint leaves (phudina), 1 1/2 tsp garam masala, 1 1/2 tsp dried mango powder (amchur), 1/2 tsp ginger (adrak) paste, 1/2 tsp chaat masala and salt to taste.
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Bring water to a boil in a deep non stick pan.
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Add 2 cups finely chopped cauliflower.
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Add 1/2 cup french beans.
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Add 1/2 cup carrots.
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Boil for 2 to 3 minutes.
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Strain water. Your boiled cauliflower, carrots and french beans are ready.
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Bring water to a boil in a deep non stick pan.
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- Low Carb : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup of cauliflower has only 2.9 grams of carb. Lettuce and Cauliflower Soup is a perfect delicacy for a healthy life style.
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Weight Loss :
One cup of Cauliflower contains only 22 calories and is an excellent vegetable for your health. Eat it often without guilt. It will add bulk to your diet and will make you feel fuller when tried in the form of Quick Cauliflower Stir-fry. You will feel satiated for a longer period and refrain from eating extra calories making it a essential vegetable in your weight loss. See 10 super benefits of cauliflower.
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- Oats are Protein Rich : Oats are a great source of protein for Vegetarians. Slightly over 10% of its energy comes from Protein.
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Oats are also a very good dessert ingredient because they are low in sugar, have a low Glycemic Index and are loaded with soluble fibre. You can give this Oats and Dates Kheer - a sugar free dessert definitely a try. See detailed 16 super benefits of oats.
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To get 1/2 cup of oats flour, put 1/2 cup of quick cooking rolled oats in a mixer.
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Blend to a smooth powder.
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1/2 cup of quick cooking rolled gives 1/2 cup of oats flour plus 1/2 tablespoon.
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To get 1/2 cup of oats flour, put 1/2 cup of quick cooking rolled oats in a mixer.
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To make cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | heat 1 tsp of oil in a broad non-stick pan.
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Add 1/2 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Sauté on a medium flame for 2 minutes.
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Transfer the onions into a deep glass bowl.
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Add 2 cups finely chopped and blached cauliflower, 1/2 cup finely chopped and boiled french beans and 1/2 cup finely chopped and boiled carrots. See above for how to boil cauliflower, carrots and french beans?
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Mix well.
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Mash lightly using a potato masher.
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Add 1/2 cup roasted quick cooking rolled oats. See above on step by on how to roast oats.
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Add 1/2 cup oats flour. See above for step by step recipe on how to make oats flour. If you want, you can use wheat flour instead.
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Add 1 tsp green chilli paste.
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Add 2 tbsp finely chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add 2 tbsp finely chopped mint leaves (phudina).
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Add 1 1/2 tsp garam masala.
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Add 1 1/2 tsp dried mango powder (amchur).
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Add 1/2 tsp ginger (adrak) paste.
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Add 1/2 tsp chaat masala.
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Add salt to taste.
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Mix well. Keep aside for 10 minutes. So the oats absorb all the flavours and binds well.
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To make cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | heat 1 tsp of oil in a broad non-stick pan.
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Divide the mixture into 16 equal portions. Shape each portion into a 50 mm. (2") flat round tikki.
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You may find it difficult to shape into tikkis. In that case add a little more oat flour or tikki flour to bind the tikkis.
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Heat the non-stick tava (griddle) and grease using ¼ tsp of oil.
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Place 6 to 8 tikkis on your tava and cook bottom side till golden brown.
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Grease the top side of the tikkis.
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Flip over and cook them. See that one side of the cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | is golden brown. Flip over and cook the other side.
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Serve cauliflower oats tikki | mixed vegetable tikki | healthy cauliflower tikki for weight loss | cauliflower cutlet | hot. Enjoy your oats tikki with some healthy green chutney.
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Divide the mixture into 16 equal portions. Shape each portion into a 50 mm. (2") flat round tikki.
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Heat a non stick pan and put oats on it.
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Dry roast it for 2 to 3 minutes on a medium flame while stirring. This will prevent the oats from being burnt.
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Put in a bowl and cool. Your roasted oats are ready.
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Heat a non stick pan and put oats on it.
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Boil cauliflower, carrots and french beans together when making the tikki. It will save time.
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Always roast your oats when used in tikkis. They give a lovely taste to the tikki.
![]()
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1/2 cup of quick cooking rolled gives 1/2 cup of oats flour plus 1/2 tablespoon.
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Boil cauliflower, carrots and french beans together when making the tikki. It will save time.
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Cauliflower Oats Tikki – a non-fried snack.
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- Cauliflower and oats both are rich in fibre. This is beneficial to give a staitety value and avoid binge eating. So weight watchers can indulge into these tikkis at snack time.
- Cauliflower also adds enough vitamin C, though some of it may be lost in cooking. However, this key nutrient helps to boost immunity.
- The fresh herbs coriander and mint will add small amounts of antioixidants which can benefit the heart.
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With not too many calories and carbs, this snack suits a diabetic menu too.
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Cauliflower Oats Tikki – a non-fried snack.
Nutrient values (Abbrv)per plate
| Energy | 25 cal |
| Protein | 0.8 g |
| Carbohydrates | 2.7 g |
| Fiber | 0.8 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
Click here to view Calories for Cauliflower Oats Tikki, Healthy Mixed Vegetable Tikki
The Nutrient info is complete
Vaishna
March 13, 2025, midnight
Can another flour such as besan or almond flour be used instead of oats?
Tarla Dalal
March 13, 2025, midnight
Yes, you can use it. Try roasting besan slightly before use so the cooking becomes easier and faster. Alternatively you can also pt for nachni (ragi) flour.
n_katira
March 13, 2025, midnight
oh wow no potatoes for binding!! Oats and cauliflower do that magic here... tasted superb with green chutney...will surely make it again.
Malini Singh
March 13, 2025, midnight
Mere pati ko tikkis pasand hai. Par uune healthy / kam oil-fry food khana accha lagta hai. yeh tikki banayee . Uune aachi lagi.
Foodie #646667
March 13, 2025, midnight
The tikkis were tasty. Could be crispier if oats are pre dry roasted and then used. Also remember to extract all the water from the vegetables before mashing.
Tarla Dalal
March 13, 2025, midnight
Thanks for sharing your views on this recipe. The oats in this recipe have been added with all the other ingredients to make the tikkis and not just as a coating and hence we haven''''t roasted the oats. However you can always dry roast them before using. We would always appreciate your comments on other recipes too, they are a great motivation to the team.
Jolly
March 13, 2025, midnight
Asmita
March 13, 2025, midnight
I tried it . Its mouth watering healthy dish with difference
Tarla Dalal
March 13, 2025, midnight
Hi Asmita, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Foodie #640326
March 13, 2025, midnight
Absolutely amazing
Prats
March 13, 2025, midnight
I was running out of recipes for healthy eating. Tried this recipe and have been my favourite ever since. I normally bake it , its filling ,delicious and healthy. perfect snack after workout .
Tarla Dalal
March 13, 2025, midnight
Hi, Thank you for your kind words. Do try more and more recipes and let us know how you liked them. Happy Cooking !!
Sonal Modi
March 13, 2025, midnight
As this recipe is low calorie, I had these tikkis to my heart''s content.
R N
March 13, 2025, midnight
Hello, the tikis turned out really nice! I have a question, can I also use broccoli instead of cauliflower?
saloni.vj
March 13, 2025, midnight
Taste good and healthy too.. Like it.
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