Ayam Gepuk
Indonesian • Eggetarian
How to Make Ayam Gepuk (Traditional & Healthy Vegetarian Version)
Ayam Gepuk, though originally a popular Indonesian street snack, has found a special place in the hearts of food lovers across South Asia, including India. Traditionally made with chicken, this vegetarian adaptation is crafted with paneer and wholesome Indian spices, making it perfect for calorie-watchers and vegetarians. The dish is renowned for its crisp texture and aromatic blend of herbs, drawing parallels with Indian paneer tikka and masala snacks. With India’s rich tradition of vegetarian cuisine, this fusion brings together the best of Indonesian flavors and Indian health-conscious cooking, ensuring a delicious yet nourishing snack. Ayam Gepuk is known for its balanced taste profile—spicy, savory, and mildly sweet—achieved with a blend of chilies, garlic, lemongrass, and coriander. The paneer is lightly pressed (“gepuk” means ‘to press’) and coated with a flavorful spice paste, then grilled or baked to perfection. This version uses minimal oil and incorporates fresh herbs, making it a light yet satisfying snack for any time of day. Perfect for Indian kitchens, Ayam Gepuk is a great choice for those seeking taste without compromising on health, and it’s easy to track in your calorie app. Indian food lovers will appreciate how this dish aligns with traditional snack culture—quick to prepare, full of flavor, and ideal for sharing. Whether enjoyed during tea time or as a starter for a festive gathering, vegetarian Ayam Gepuk is sure to impress with its unique taste and nutritional benefits.
Ingredients(for 4 pieces paneer gepuk + 1 katori green chutney)
- 200 grams Paneer (firm cottage cheese)
- 3 Red chilies (deseeded)
- 4 Garlic cloves (peeled)
- 1 Lemongrass stalk (finely chopped) - optional
- 1 tsp Coriander seeds (dhaniya)
- 2 tbsp Whole wheat flour (atta, for coating)
- to taste Salt (namak)
- 1/2 tsp Black pepper powder (kali mirch)
- 1/4 tsp Turmeric powder (haldi)
- 1 tbsp Olive oil (or mustard oil)
- 2 tbsp Fresh coriander leaves (for garnish) - optional
Instructions
- 1
Cut paneer into thick slices and gently press each piece between palms to flatten, mimicking the 'gepuk' technique.
2 minutes
Use a clean towel to absorb excess moisture for crispiness.
- 2
Grind red chilies, garlic, coriander seeds, and chopped lemongrass into a smooth paste using minimal water.
5 minutes
Dry roasting spices before grinding enhances flavor.
- 3
Mix turmeric, salt, pepper, and whole wheat flour into the spice paste to form a thick marinade.
2 minutes
Whole wheat flour helps create a crisp coating with less oil.
- 4
Coat each paneer slice evenly with the marinade paste. Let it rest for 5 minutes to absorb flavors.
5 minutes
Resting ensures deeper spice penetration for authentic taste.
Why This Dish is Healthy
Ayam Gepuk’s vegetarian version is a healthy snack option because it uses paneer for high-quality protein and whole wheat for complex carbs and fiber. The use of fresh spices boosts metabolism and immunity, and minimal oil keeps calories in check. Unlike deep-fried snacks, this recipe uses grilling or shallow frying, making it lighter and perfect for weight-conscious eaters. It’s suitable for diabetic-friendly diets and can easily be adapted to vegan preferences. IndianCalorie.com users will find this snack both satisfying and nourishing.
This vegetarian Ayam Gepuk is rich in protein from paneer, providing essential amino acids for muscle growth and repair. Whole wheat flour adds dietary fiber, supporting digestive health, while olive oil contributes healthy fats. The dish is low in saturated fat and uses minimal oil, making it heart-friendly. Fresh spices like garlic and coriander offer antioxidants and vitamins such as vitamin C and K. Lemongrass is known for its anti-inflammatory properties, and turmeric provides curcumin, which aids immunity. Overall, it’s a balanced snack loaded with macro and micronutrients.
Pro Tips
- 💡Tip 1: Gently press paneer for authentic 'gepuk' texture.
- 💡Tip 2: Use freshly ground spices for deeper flavor.
- 💡Tip 3: Marinate paneer for at least 5 minutes to enhance taste.
- 💡Tip 4: Grill instead of fry to reduce calories.
- 💡Tip 5: Serve with a squeeze of lemon for brightness.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. For best texture, reheat on a tawa.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Sodium | 480.0 mg |
| Potassium | 220.0 mg |
| Cholesterol | 48.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 90.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 8.0 µg |
| Energy | 350.0 kcal |
| Protein | 14.5 g |
| Carbohydrates | 7.2 g |
| Total Fat | 10.8 g |
| Fiber | 1.1 g |
| Sugars | 1.2 g |
| Iron | 1.1 mg |
| Calcium | 18.0 mg |
