Paneer Tikka

Name: Paneer Tikka
Cuisine: Indian

North Indian • Vegetarian

270

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Paneer Tikka (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

medium

Paneer Tikka is a celebrated North Indian snack, renowned for its irresistible smoky flavor and succulent texture. Traditionally hailing from the Punjab region, this dish features cubes of soft paneer (Indian cottage cheese) marinated in a blend of yogurt and aromatic spices, then grilled or baked to perfection. The charred edges and vibrant colors make Paneer Tikka not just a treat for the taste buds, but also a feast for the eyes. In Punjabi households, this snack is often served during gatherings and festive occasions, symbolizing warmth and hospitality. The unique taste of Paneer Tikka comes from its marinade, which includes hung curd, ginger-garlic paste, and classic Indian spices like garam masala, turmeric, and red chilli powder. Skewered alongside onions and capsicum, the dish brings together creamy, spicy, and tangy notes in every bite. Paneer Tikka is a great choice for vegetarians seeking a protein-rich snack, and its preparation method—grilling or baking instead of deep-frying—makes it a healthier option compared to many traditional Indian snacks. If you’re looking for authentic paneer recipes that are nutritious and easy to prepare, Paneer Tikka should be at the top of your list. Its moderate calorie content and rich protein profile make it ideal for weight watchers, fitness enthusiasts, and families alike. With its roots deeply embedded in North Indian culinary culture, Paneer Tikka brings the flavors of Punjab to your table, making it a must-try for anyone passionate about Indian food.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 6-8 pieces of grilled paneer tikka with onion and capsicum)

200 grams Paneer (Indian cottage cheese) (cut into 1-inch cubes)
1/2 cup Hung curd (thick yogurt) (dahi)
1 tablespoon Besan (gram flour) (for binding)
1 teaspoon Ginger-garlic paste
1/2 teaspoon Red chilli powder (adjust to taste)
1/4 teaspoon Turmeric powder
1/2 teaspoon Garam masala
1 tablespoon Lemon juice (freshly squeezed)
as needed Salt
1 medium Capsicum (bell pepper) (cut into 1-inch squares)
1 medium Onion (cut into petals)
2 teaspoons Mustard oil (for authentic flavor, optional) - optional
1/4 teaspoon Chaat masala (for sprinkling) - optional

Instructions

1
In a large bowl, whisk hung curd, besan, ginger-garlic paste, red chilli powder, turmeric, garam masala, lemon juice, and salt. Add mustard oil for extra flavor if desired.
5 minutes
Use thick curd to prevent watery marinade.
2
Add paneer cubes, onions, and capsicum to the marinade. Toss gently to coat evenly. Cover and refrigerate for at least 30 minutes to infuse flavors.
5 minutes
Marinate overnight for deeper flavor.
3
Thread marinated paneer, onion, and capsicum onto skewers, alternating pieces for color and taste.
5 minutes
Wooden skewers work well; soak them in water to prevent burning.
4
Preheat oven to 200°C (or heat a tawa/grill on medium-high). Place skewers on a baking tray lined with parchment or directly on the grill.
2 minutes
Ensure oven/grill is hot for proper charring.

Why This Dish is Healthy

Unlike deep-fried snacks, Paneer Tikka is grilled, significantly reducing unhealthy fats and calories. The use of hung curd and fresh vegetables increases its nutritional value, providing probiotics, fiber, and essential micronutrients. Its protein content keeps you full longer, supports weight loss, and aids in muscle building. This makes Paneer Tikka a smart, healthy choice for snacking.

Paneer Tikka is high in protein and calcium, thanks to the paneer and curd. It contains healthy fats when prepared with minimal oil and is rich in vitamins C and A from capsicum and onions. The spices add antioxidants and anti-inflammatory properties. A serving provides a balanced macronutrient profile, making it ideal for vegetarians and those looking to boost muscle recovery or bone health.