Sheet Pan Paneer Tikka with Cauliflower, Peppers and Mint Yogurt
A vegetarian sheet pan dinner of spiced yogurt-marinated paneer, roasted cauliflower, peppers and red onion, finished under the broiler with a cool mint yogurt.
- Prep
- 20 min
- Cook
- 30 min
- Rest
- 10 min
- Serves
- 4
Sheet Pan Paneer Tikka with Cauliflower, Peppers and Mint Yogurt is a vegetarian dinner recipe made with plain whole-milk Greek yogurt, lemon juice, garlic. It takes 50 minutes of hands-on time, plus 10 minutes resting, serves 4, and each serving has 572 calories, 39 g of protein and 6 g of fiber.
Cauliflower goes into the oven first because it needs a head start. The paneer and peppers join it later, so everything finishes at once and the paneer stays tender instead of turning rubbery. Thick Greek yogurt holds the marinade onto the paneer and chars at the edges under the broiler, which gives you a tandoor-style finish without a grill. The paneer and Greek yogurt add protein, and a second batch of yogurt blended with mint and lemon becomes the cooling sauce.
Ingredients
Tikka marinade
- ½ cup114 gplain whole-milk Greek yogurt
- 1 tbsp15 glemon juice
- 4 cloves12 ggarlic, finely grated
- 1 tbsp6 gfresh ginger, finely grated
- 2 tsp4 ggaram masala
- 2 tsp3.6 gKashmiri chili powder
- 1 tsp2.1 gground cumin
- ½ tsp1.5 gground turmeric
- 1 tsp0.7 gkasuri methi (dried fenugreek leaves), crushed (optional)
- 1 tsp6 gsalt
- 1 tbsp14 gneutral oil
Sheet pan
- 14 oz397 gpaneer, cut into 1-inch cubes
- 2 large309 gbell peppers (red and green), cut into 1-inch squares
- 1 large150 gred onion, cut into 1-inch chunks and separated into layers
- 1 medium575 gcauliflower, cut into bite-size florets
- 2 tbsp28 gneutral oil, for the cauliflower
- 1 tsp2 ggaram masala, for the cauliflower
- ½ tsp3 gsalt, for the cauliflower
Mint yogurt
- 1 cup227 gplain Greek yogurt
- ½ cup23 gfresh mint leaves, packed
- ¼ cup4 gfresh cilantro, leaves and tender stems
- 1 tbsp15 glemon juice
- 1 clove3 ggarlic
- ¼ tsp0.5 gground cumin
- ¼ tsp1.5 gsalt
- 2 tbsp30 gcold water, to thin
To serve
- ½ tsp1.5 gchaat masala, for sprinkling (optional)
- 3 cups474 gcooked basmati rice or warm naan, for serving (optional)
Kit: large rimmed sheet pan, parchment paper or foil, mixing bowl, blender or small food processor (optional)
Tips
- Use thick, strained Greek yogurt for the marinade. Thin yogurt slides off the paneer and pools on the pan, so you lose the charred edges.
- If your paneer is very firm or straight from the freezer, soak the cubes in hot salted water for 10 minutes and pat them dry before marinating. They'll come out softer.
- Kashmiri chili powder adds deep red color with mild heat. For more heat, add 1/4 tsp cayenne to the marinade.
- Crowding is the main reason this turns out soggy. If the pieces are touching, split them across two pans.
Swap ideas
- Replace half the paneer with 1 can (15 oz) drained, dried chickpeas tossed in the marinade
- Adds fiber and a crisp, nutty bite, and it costs less. Add the chickpeas with the cauliflower so they have time to crisp.
- Use extra-firm tofu, pressed and cubed, instead of paneer
- A lighter, softer protein that takes on the marinade well. The dish stays vegetarian because of the yogurt.
- Swap broccoli florets or zucchini half-moons for the cauliflower
- Broccoli needs the same head start. Zucchini cooks faster, so add it with the paneer instead.
- Use cilantro only in the sauce instead of mint
- Gives a brighter, more herby sauce in place of the cooling mint flavor.
The numbers
Nutrition per serving
572kcal per serving
Everything else · 4 servings per recipe
- Saturated fat
- 17.5 g 88%
- Sugars
- 11 g
- Sodium
- 1118 mg 49%
- Potassium
- 951 mg 20%
- Calcium
- 707 mg 54%
- Iron
- 3.1 mg 17%
- Vitamin C
- 178 mg 198%
- Vitamin B12
- 0.94 µg 39%
% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.
Sources: Yogurt, Greek, plain, lowfat, Lemon juice, raw, Garlic, raw, Ginger root, raw, ORGANIC GARAM MASALA (KHAZANA, SLT Foods Inc.; USDA Branded Foods, serving size 100 g), Spices, pepper, red or cayenne (SR Legacy; used as proxy for pure ground red chili, since USDA 'chili powder' is a salted spice blend), Spices, cumin seed, Spices, turmeric, ground, Salt, table, Oil, canola, Cheese, Paneer (Norwegian Food Composition Table, Matvaretabellen, food ID 01.301), Peppers, sweet, red, raw, Onions, raw, Cauliflower, raw, Spearmint, fresh, Coriander (cilantro) leaves, raw, Beverages, water, tap, drinking
Method
Heat the oven to 450°F (230°C) with a rack in the upper-middle position. Line a large rimmed sheet pan with parchment or foil, or use two pans if yours is smaller than 13x18 inches.
Make the marinade: in a large bowl, whisk the 1/2 cup Greek yogurt with the lemon juice, grated garlic and ginger, garam masala, Kashmiri chili powder, cumin, turmeric, kasuri methi (if using), salt and 1 tbsp oil. Add the paneer, peppers and onion and fold gently until everything is coated. Set aside for 10 minutes while the cauliflower starts.
Toss the cauliflower florets on the sheet pan with 2 tbsp oil, 1 tsp garam masala and 1/2 tsp salt. Spread in a single layer and roast for 12 minutes, until the undersides start to brown.
Meanwhile, make the mint yogurt: blend or finely chop the mint, cilantro and garlic, then stir into the 1 cup Greek yogurt with the lemon juice, cumin and salt. Thin with cold water until it drizzles easily. Refrigerate until serving.
Pull out the pan, push the cauliflower toward the edges and spread the marinated paneer, peppers and onion in a single layer, leaving space between pieces so they roast instead of steaming. Roast for 13–15 minutes, until the peppers are tender and the paneer is lightly golden at the edges.
Switch the oven to broil (high) and broil for 2–3 minutes, watching closely, until the paneer and onion edges are charred in spots. Don't leave it longer, or the paneer will toughen.
Sprinkle with chaat masala if you like. Serve hot over rice or with naan, with the mint yogurt spooned over the top or on the side.
Storage: Refrigerate the roasted paneer and vegetables in an airtight container for up to 4 days. Store the mint yogurt separately for up to 3 days. Reheat at 400°F for 8–10 minutes or in a skillet until hot. The microwave works too, but the paneer softens.
Questions
- How much protein is in sheet pan paneer tikka with cauliflower, peppers and mint yogurt?
- Each of the 4 servings has 39 g of protein, 6 g of fiber and 572 calories, calculated from USDA FoodData Central values for every ingredient.
- Is sheet pan paneer tikka with cauliflower, peppers and mint yogurt vegan?
- No, it's vegetarian rather than vegan because it contains plain whole-milk Greek yogurt and paneer and plain Greek yogurt. Everything else in it is plant-based.
- How long does sheet pan paneer tikka with cauliflower, peppers and mint yogurt take to make?
- 20 minutes of prep and 30 minutes of cooking, so 50 minutes of hands-on time, plus 10 minutes of unattended resting.
- Can you make sheet pan paneer tikka with cauliflower, peppers and mint yogurt ahead?
- Refrigerate the roasted paneer and vegetables in an airtight container for up to 4 days. Store the mint yogurt separately for up to 3 days. Reheat at 400°F for 8–10 minutes or in a skillet until hot. The microwave works too, but the paneer softens.
- What can I substitute in sheet pan paneer tikka with cauliflower, peppers and mint yogurt?
- Replace half the paneer with 1 can (15 oz) drained, dried chickpeas tossed in the marinade — adds fiber and a crisp, nutty bite, and it costs less. add the chickpeas with the cauliflower so they have time to crisp.. Use extra-firm tofu, pressed and cubed, instead of paneer — a lighter, softer protein that takes on the marinade well. the dish stays vegetarian because of the yogurt.. Swap broccoli florets or zucchini half-moons for the cauliflower — broccoli needs the same head start. zucchini cooks faster, so add it with the paneer instead.. Use cilantro only in the sauce instead of mint — gives a brighter, more herby sauce in place of the cooling mint flavor..
- Does sheet pan paneer tikka with cauliflower, peppers and mint yogurt contain gluten or nuts?
- None of the ingredients are a source of gluten, tree nuts or peanuts. That is a statement about the ingredient list, not a guarantee about the brands you buy — always read the labels if you're cooking for an allergy.
Nutrition is calculated from USDA data for every ingredient — how we work it out.
Published October 6, 2026 ·Indian