These Prawn Green Curry Bakes are a delicious and convenient meal prep option, baked and served in individual glass bowls for easy portion control. Packed with perfectly cooked prawns, veggies and rice in a flavorful green curry sauce, this dish is both high in protein and low in calories. The perfect healthy and satisfying meal prep!
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Why you will love these Prawn Green Curry Bakes
All-in-One: By including all the ingredients – rice, prawns, veggies and seasonings- in a single bowl, it is super easy and convenient to cook. There’s no need to juggle multiple pots and pans, reducing both preparation and cleanup time.
Perfectly Cooked: The rice and prawns cook perfectly every single time! These single serve glass bowl meal prep/bakes are a life changing way to cook and prepare meal preps.
Meal Prep: This recipe is the perfect meal prep idea. Simply prepare multiple servings in advance, bake them at the same time, then store them in the fridge or freezer, and reheat whenever hunger strikes.
Healthy & lower calorie + higher protein: Despite its convenience and bold flavors, these Prawn Green Curry Bakes are super high in protein, low in calories and is a healthy meal option. With lean protein from the prawns, complex carbohydrates from the rice, and the option to incorporate nutritious add-ins, it’s a balanced choice if you’re looking to eat healthier.
Super Flavoursome and comforting: The combination of perfectly cooked prawns, fragrant green curry rice with cooked veggies provides a flavor explosion with every bite.
Convenience: They are pre-portioned glass bowl serves, making meal prep and serving a breeze. It’s perfect for busy individuals or if you are trying to track your calories and protein.
Macros for Prawn Green Curry Bakes
Per bowl (1 serve):
Calories: 380 Calories
Carbohydrate: 48g
Protein: 32g
Fat: 6.5g
Ingredients & Substitutions for Prawn Green Curry Bakes
Basmati Rice- Can substitute for jasmine or another white rice
Chicken Stock- Can substitute for veggie stock
Light Coconut Milk- Can substitute for full fat coconut milk
Garlic- Can omit but adds flavour, Can use fresh or minced garlic
Chilli Paste- optional
Lemongrass Paste- essential flavour of green curry
Fish Sauce- adds flavour
Green Curry Paste- can use any brand
Vegetables of choice- This recipe uses red onion, capsicum, broccoli and snow peas
Prawns:
Prawns- can substitute for chicken breast
Garlic
Chilli Paste
Sweet Chilli Sauce- Optional, this recipe uses a lighter/lower sugar version but any sweet chilli sauce will work
Extras:
Green onion- for garnish
Lemon- for garnish and squeezing on top
Cooking Tips
Marinate the Prawns: For maximum flavor, marinate the prawns for at least 30 minutes before assembling the bowls. This allows the flavors to infuse into the meat, resulting in a more delicious final dish.
Use an Oven-Safe Dish: Opt for an oven-safe glass dish/bowl. The size of the bowl used in this recipe is a 650ml glass safe bowl and it works perfectly.
Mix well: Make sure the rice, seasonings and veggies are mixed well before adding into the oven,
Let Rest Before Serving: Allow the cooked Prawn Green Curry Bakes to rest for a few minutes after removing them from the oven. This helps the flavors to meld together and allows any excess moisture to redistribute, resulting in a more cohesive dish.
Garnish for Freshness: Before serving, garnish the Prawn Green Curry Bakes with fresh herbs like cilantro or chopped green onions and Lemon wedges. This adds a pop of color, freshness and texture to the dish, enhancing its visual appeal and flavor profile.
Storage And Meal Prep
Fridge- store for up to 4 days and re-heat in the microwave or oven
Freezer- Freeze for up to 1 month. Defrost overnight in the fridge and reheat as normal
Reheating- heat in the microwave for 1-3 minutes
Prawn Green Curry Bakes (High Protein Meal Prep)
Ingredients
Marinated Prawns
- 500 g frozen prawns Defrost beforehand, can use fresh
- 1 tsp minced garlic
- 1-2 tsp chilli paste can substitute for chilli flakes
- 1-2 tsp sweet chilli sauce This recipe uses Ayam lighter sweet chilli sauce, can omit or sub for any other sweet chilli
- 1/2 lemon juiced
Per Bowl (4 bowls in total)
- 3 tbsp dry basmati rice washed and rinsed, 50g dry
- 2 tbsp chicken stock
- 1/4 cup light coconut milk 80g
- 1/2 tsp minced garlic
- 1/2 tsp chilli paste optional
- 1/2 tsp lemongrass paste
- 1/2 tsp fish sauce
- 1 tbsp green curry paste 20g
- 2-3 tbsp red onion finely diced
- 2-3 tbsp red capsicum finely diced
- 2-3 tbsp broccoli chopped into small florets
- 2-3 tbsp snow peas chopped
- 125 g marinated prawns 1/4 of the marinated prawn mixture, divide equally between each bowl
Garnish
- green onion
- lemon wedge
Instructions
- Mix the prawns with the seasonings and let marinade for 30 minutes.
- reheat oven to 180c or 356F.
- Per oven safe glass bowl add 3 tbsp washed basmati rice, chicken stock, light coconut milk and seasonings and mix well.
- Add equal parts diced capsicum, red onion, broccoli and snow peas and mix well.
- Place the bowls in the oven and bake for 20 minutes, remove and add equal parts of the seasoned prawns (about 125g with the seasonings) on top of each bowl and bake for another 20 minutes.
- Garnish with green onion and lemon wedges and enjoy.
Notes
Calories: 380
Carbs: 48g
Protein: 32g
Fat: 6.5g
