A hands-off traybake packed with protein, flavour and next-day potential
When you’re low on time (or energy), the oven is your best friend.
This one-pan curry traybake brings together warming spices, roast veg, and pantry staples into a satisfying, hands-off meal that tastes even better the next day.
It’s a real-life solution for busy weeknights, especially when the freezer is running low and you’re not in the mood for another stovetop stir-fry.
🍛 Why You’ll Love It
- ✅ Everything goes on one tray — minimal mess
- ✅ High in plant and animal protein — chickpeas + chicken thighs
- ✅ Budget-conscious — made with pantry staples
- ✅ Perfect for batch cooking — reheats beautifully
- ✅ Customisable — make it spicy, mild, or fully plant-based
🥘 Ingredients (Serves 4–6)
- 500g boneless chicken thighs, halved
- 1/2 large cauliflower, cut into florets
- 1 can chickpeas, drained and rinsed
- 1 large onion, sliced into wedges
- 2–3 tbsp curry paste (or your favourite spice mix)
- 1/2 cup Greek yoghurt or coconut cream
- 1/2 lemon or splash of vinegar
- Olive oil, salt and pepper
To serve:
- Cooked brown or basmati rice
- Naan or flatbread (frozen works well)
- Fresh coriander, yoghurt drizzle, optional chilli flakes
🔪 Method
- Preheat oven to 200°C (fan-forced).
- In a bowl, mix curry paste, yoghurt, lemon juice, olive oil and a pinch of salt.
- Add chicken, cauliflower, chickpeas and onions to a large roasting tray.
- Pour the curry mixture over and toss everything to coat.
- Bake uncovered for 30–35 minutes, until chicken is cooked and golden, and cauliflower is slightly charred.
- Serve over rice with warm naan, extra yoghurt and herbs.
💡 Optional Swaps
- Use sweet potato or pumpkin instead of cauliflower
- Swap chicken for firm tofu or paneer for a vegetarian version
- Add baby spinach or frozen peas in the last 10 minutes
- Freeze leftovers in single-serve containers with rice
🍴 Why This Meal Works
This isn’t just a traybake — it’s a complete, nourishing meal that brings:
| Ingredient | Benefit |
|---|---|
| Chicken thighs | Protein, iron, zinc |
| Chickpeas | Fibre, plant protein, prebiotics |
| Cauliflower | Vitamin C, gut-supportive fibre |
| Yoghurt/coconut | Creaminess, probiotics or MCTs |
| Curry spices | Anti-inflammatory, warming |
It’s hearty, nourishing and incredibly forgiving — a staple in our kitchen all winter long.