Cauliflower and Oats Tikki

Cauliflower and Oats Tikki

5/5 stars  100% LIKED IT    10 REVIEWS ALL GOOD

Added to 285 cookbooks   This recipe has been viewed 78301 times

Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here, however, 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 Cauliflower and Oats Tikki. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count.

Add your private note

Cauliflower and Oats Tikki recipe - How to make Cauliflower and Oats Tikki

Preparation Time:    Cooking Time:    Total Time:     16Makes 16 tikkis
Show me for tikkis

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
salt to taste

For Serving
healthy green chutney
  1. Heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
  2. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher.
  3. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well.
  4. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2") flat round tikki.
  5. Heat the non-stick tava (griddle) and grease using ¼ tsp of oil.
  6. 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.
  7. Serve immediately with healthy green chutney.

Handy tip:

    Handy tip:
  1. To get ½ cup of oats flour, blend ½ cup of quick cooking rolled oats in a mixer to a smooth powder.

Nutrient values (Abbrv) per tikki
Energy25 cal
Protein0.8 g
Carbohydrates2.7 g
Fiber0.8 g
Fat1.2 g
Cholesterol0 mg
Sodium6 mg

RECIPE SOURCE : Healthy SnacksBuy this cookbook
Related Articles
Recipe Contest

No Contest Announced

View contest archive....
Rate and review this recipe and get 15 days FREE bonus membership!
Subscribe to the free food mailer

Quick Snacks

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.


Cauliflower and Oats Tikki
 on 22 Jul 20 08:30 AM

Can another flour such as besan or almond flour be used instead of oats?
| Hide Replies
Tarla Dalal    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.
04 Aug 20 11:31 AM
Cauliflower and Oats Tikki
 on 31 Oct 17 11:25 PM

Taste good and healthy too.. Like it.
Cauliflower and Oats Tikki
 on 17 Sep 17 08:25 PM

Hello, the tikis turned out really nice! I have a question, can I also use broccoli instead of cauliflower?
| Hide Replies
Tarla Dalal    Hi, yes you can...
19 Sep 17 04:56 PM
Cauliflower and Oats Tikki
 on 02 Jul 17 10:07 PM

As this recipe is low calorie, I had these tikkis to my heart''s content.
Cauliflower and Oats Tikki
 on 06 May 17 04:57 PM

I tried it . Its mouth watering healthy dish with difference
| Hide Replies
Tarla Dalal    Hi Asmita, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
08 May 17 08:49 AM
Cauliflower and Oats Tikki
 on 01 May 17 08:20 AM

Cauliflower and Oats Tikki
 on 06 Jan 17 06:36 AM

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 .
| Hide Replies
Tarla Dalal    Hi, Thank you for your kind words. Do try more and more recipes and let us know how you liked them. Happy Cooking !!
06 Jan 17 08:43 AM
Cauliflower and Oats Tikki
 on 28 Sep 16 07:12 PM

Absolutely amazing
Cauliflower and Oats Tikki
 on 20 Dec 15 11:53 PM

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.
| Hide Replies
Tarla Dalal    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.
Edited after original posting.
21 Dec 15 02:20 PM
Cauliflower and Oats Tikki
 on 30 Dec 14 12:48 PM

oh wow no potatoes for binding!! Oats and cauliflower do that magic here... tasted superb with green chutney...will surely make it again.