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Keto Indian Curry Paneer Tray Bake

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One of my partner's signature dishes is a chicken cashew curry, which involves numerous bowls, pots and pans for seemingly a little dish. It’s been on my mind to simplify it for a while now, and what better way to do that than in a one tray bake form.

To make this vegetarian low-carb curry, I’ve swapped the chicken for paneer, an Indian-style curd cheese, and omitted the cashews (though they could easily be thrown in if you like, just beware of the extra carbs. You could even use halloumi instead of paneer.

The yoghurt-based keto curry sauce though has been kept and used to slather the vegetables and paneer before they are baked in a hot oven.

This easy one-pot meal works either on its own, or served with some cauliflower rice or shirataki (konjak) rice.

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Hands-on Overall

Nutritional values (per serving)

Net carbs8.1 grams
Protein19.9 grams
Fat30.3 grams
Calories387 kcal

Calories from carbs 8%, protein 21%, fat 71%

Total carbs11.7 gramsFiber3.6 gramsSugars7.1 gramsSaturated fat20.7 gramsSodium328 mg(14% RDA)Magnesium26 mg(6% RDA)Potassium422 mg(21% EMR)

Ingredients (makes 4 servings)

  • 250 g paneer cheese or halloumi (8.8 oz)
  • 1 small red pepper (74 g/ 2.6 oz)
  • 2 cups button mushrooms (200 g/ 7.1 oz)
  • 1 cup green beans, trimmed (100 g/ 3.5 oz)
  • 3 spring onions (45 g/ 1.6 oz)
  • 1 tbsp curry powder
  • 1/8 tsp garlic powder
  • 1 tsp garam masala powder
  • 1/2 cup plain full-fat yoghurt or sour cream (125 g/ 4.4 oz)
  • 3 tbsp olive oil or melted virgin coconut oil or ghee (45 ml)
  • 1 tbsp water (15 ml)
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground pepper
  • 4 tbsp plain full-fat yoghurt or sour cream, to serve (60 g/ 2.1 oz)
  • fresh cilantro (coriander), to serve


  1. Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Combine the spices, salt and pepper in a bowl and mix well.
  2. Add the yoghurt, 2 tablespoons of oil and water. Stir to make a paste. If you use ghee or coconut oil it will solidify when combined with cold ingredients but that's ok. Keto Indian Curry Paneer Tray Bake
  3. Cut the paneer into cubes 2 x 2 cm/ 0.8 x 0.8 inch. Prepare the vegetables — trim the woody ends of the green beans; cut the top of the pepper and remove seeds, then cut into cubes; halve the mushrooms, and remove the green ends from the spring onion and cut the white part in half.
  4. Add the vegetables and paneer to the curry paste and stir until they are evenly coated.
    Keto Indian Curry Paneer Tray Bake
  5. Brush the bottom of a baking tray or dish with the remaining oil, and add the ingredients.
  6. Cook for 30 to 35 minutes or until edges of vegetables and paneer are starting to brown.
    Keto Indian Curry Paneer Tray Bake
  7. Best served immediately with a dollop of full-fat yogurt or sour cream and fresh coriander. Store in the fridge for up to 4 days. Reheat before serving. Keto Indian Curry Paneer Tray Bake

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
2.6 g13.1 g17.3 g217 kcal
Peppers, red bell, fresh
0.7 g0.2 g0.1 g6 kcal
Mushrooms (white), fresh
1.1 g1.5 g0.2 g11 kcal
Green beans, fresh
1.1 g0.5 g0.1 g8 kcal
Spring onion, scallion, green onion, fresh
0.5 g0.2 g0 g4 kcal
Curry powder, spices
0 g0.2 g0.2 g5 kcal
Garlic powder, spices
0.1 g0 g0 g0 kcal
Garam masala, spice mix
0.1 g0 g0 g1 kcal
Yogurt, plain (full-fat, Greek style, 5% fat)
1.2 g2.8 g1.6 g30 kcal
Water, still
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Coconut oil, extra virgin
0 g0 g10.1 g91 kcal
Yogurt, plain (full-fat, Greek style, 5% fat)
0.6 g1.4 g0.8 g14 kcal
Coriander (cilantro), fresh
0 g0 g0 g0 kcal
Total per serving
8.1 g19.9 g30.3 g387 kcal
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Dearna Bond
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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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