Dinner

Paneer Tikka Tray Bake with Cauliflower

Name: Paneer Tikka Tray Bake with Cauliflower
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 150 g Paneer; 400 g Cauliflower; 150 g Red pepper; 100 g Red onion; 80 g Greek yogurt, 0% fat; A generous tbsp (20 g) Indian curry paste; 8 g Rapeseed oil; Half a lemon Lemon juice; A handful Fresh coriander

Paneer, cauliflower and peppers in a spiced yogurt marinade, roasted on one tray until charred. 25 g of protein for 400 kcal.

Calories: 400kcal
Protein: 25g
Fat: 24g
Carbs: 22g

Per serving, makes 2. 15 minutes of work, then 30 minutes marinating, 25 roasting. Published 8 September 2026.

Allergens

Milk

Some jars contain mustard seed. Check the label.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Paneer150 g
Cut into 3 cm cubes. Small cubes dry out.
Cauliflower400 g
Red pepper150 g
Red onion100 g
Greek yogurt, 0% fat80 g
Indian curry pasteA generous tbsp (20 g)
Rapeseed oil8 g
Lemon juiceHalf a lemon
Fresh corianderA handful

Method

Mix the yogurt, curry paste, oil and half the lemon with a pinch of salt. Toss the paneer, cauliflower florets, pepper chunks and onion wedges in it and leave for 30 minutes if you have the time.
Spread over a lined tray in one layer and roast at 230°C for 25 minutes, turning once, until the paneer and cauliflower edges are blackened in places.
Squeeze over the rest of the lemon and scatter the coriander.

Worth knowing

No rice on the plate, so this sits around 400 kcal. Add 150 g of cooked rice a serving for another 195.
The marinade needs a hot oven. At 200°C it stays pale and the paneer goes rubbery before it browns.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.