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Keto Vegetarian Curry with Paneer and Cauliflower

Keto Vegetarian Curry with Paneer and Cauliflower

Who doesn’t love a curry? I have been leaning more and more towards eating vegetarian dishes, and this Keto Vegetarian Curry will have even your meat lovers asking for more.

If you haven’t tried paneer before, I can’t recommend it highly enough. If you have an indian grocer nearby this is going to be the cheapest way to get it – I usually get 500 grams for $3, compared to the big supermarkets where it is often double the price!

Keto Vegetarian Curry with paneer and cauliflower

Grilling the paneer like this probably isn’t traditional but it gets a great caramelisation on it, almost like grilled halloumi.

The tikka paste is from the brand Sharwoods and adds so much flavour to the dish. You could definitely make your own, but I’ve been told by quite a few die hard Indian cooks that often there isn’t much point, curry pastes are generally pretty good in terms of preservatives and additives. Check your labels though!

Keto Vegetarian Curry with paneer and cauliflower

As with all curries I cook, I serve this with either simple steamed cauliflower rice or my Keto Coconut Rice and, if I’m feeling like a real Indian Keto feast, my Keto Naan Bread


Keto Vegetarian Curry with paneer and cauliflower

Keto Vegetarian Curry with paneer and cauliflower

Keto Vegetarian Curry with Paneer and Cauliflower

This delicious vegetarian curry will have even the most avid meat eaters asking for more. With a rich creamy sauce and the beautiful tender fried paneer, this is to die for! Serve with cauliflower rice, greek yoghurt and fresh mint or coriander. 

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 522 kcal


  • 1/2 head cauliflower
  • 200 grams paneer cheese
  • 50 grams butter
  • 5 tablespoons tikka paste I use Sherwoods brand
  • 1 cup cream
  • 1/2 cup greek yoghurt

To Serve

  • 1/4 cup greek yoghurt
  • fresh mint or coriander
  • cauliflower rice


  1. Cut the cauliflower into small florets and cut the paneer into 1.5cm cubes. 

  2. In a large frying pan that has a lid, melt half the butter over medium heat. Add the paneer and fry for 4 - 5 minutes, gently turning, until golden on all sides. Set aside. 

  3. In the same pan, add the remaining butter and melt. Add the cauliflower and toss for 2 - 3 minutes until starting to lightly brown. 

  4. Add 1/2 cup water to the pan and cover. Cook over medium heat for 4- 5 minutes until the water has absorbed and the cauliflower is lightly steamed. 

  5. Meanwhile, whisk together the tikka paste, cream and 1/2 cup greek yoghurt. Add to the frying pan and simmer for 15 - 20 minutes until the cauliflower is almost cooked through. Add the fried paneer and stir through until heated. 

  6. Serve over cauliflower rice with additional greek yoghurt and fresh mint or coriander. 

Nutrition Facts
Keto Vegetarian Curry with Paneer and Cauliflower
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.

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Recipe Rating

7 Best Sources of Low Carb Keto Protein For Vegetarians | Aussie Keto Queen

Saturday 9th of March 2019

[…] I LOVE this recipe for Paneer & Cauliflower Keto Curry: […]


Tuesday 29th of January 2019

Thanks Rachel, l think I've found my new favourite recipe! I loved this, had never really had paneer before, after seeing it so many times on Indian menus. I changed up the recipe a little and used coconut cream and added ground almonds to give it more or a butter chicken/chicken makhani flavour. Also threw in a chicken breast that was in the fridge and needed using up. Absolutely delicious! Thank you for the recipe, this one will be featuring commonly in the weekly cycle! X


Saturday 12th of January 2019

Hi....I want to go on a keto diet but am on a vegetarian fast for 2 weeks. This means no eggs or meat. Can anyone give me some indian recipes please.


Sunday 13th of January 2019

Hi Kade! I have a few on here but would suggest using pinterest for lots of options. There's also some great vegetarian keto groups on facebook.

Sumaiya Sajjad

Thursday 1st of November 2018

This looks delicious! If I have no way of getting my hands on the curry paste, which curry powers would you use? Thanks so much!


Friday 2nd of November 2018

I'd probably suggest making a tikka spice mix, here's one that would work nicely: 6 teaspoons coriander. 6 teaspoons cumin. 6 teaspoons garlic powder. 6 teaspoons paprika. 4 teaspoons garam masala. 3 teaspoons ginger, ground. 3 teaspoons dried mint. 2 teaspoons chili powder.


Sunday 14th of October 2018

Hi Rachel Thank you for the Vegetarian recipes. I made the Paneer and Cauliflower curry. I added Thai eggplant and used coconut yoghurt. It was amazing. As you mentioned protein is not easy being vegetarian on keto. I also fast which I find quite easy. Love the way I feel on keto. Thank you and please keep the vege recipes coming. Regards Maeve


Monday 15th of October 2018

Thank you Maeve! The additions of eggplant and coconut yoghurt sound delicious. Glad to hear keto is working so well for you :)