A High-Protein Paneer Tikka Recipe

Paneer Tikka has always been a crowd-pleaser at family gatherings or cozy dinners at home.

This delicious recipe takes me back to simpler times when marinating and grilling paneer was a weekend ritual, filling the air with smoky spices and zesty aromas.

Every bite of this Paneer Tikka is loaded with flavor—thanks to the spicy marinade and the satisfying texture of paneer.

It’s a fantastic high-protein vegetarian option that is both wholesome and indulgent.

Whether you’re hosting friends or just treating yourself, this recipe is bound to make your meal special!

Ingredients

• Paneer (Cottage Cheese): 250g, cut into cubes
• Yogurt (Curd): 50g (thick, hung curd, or Greek yogurt)
• Ginger-Garlic Paste: 1 tablespoon
• Lemon Juice: 1 tablespoon
• Turmeric Powder: 1/4 teaspoon
• Red Chili Powder: 1 teaspoon
• Garam Masala: 1 teaspoon
• Coriander Powder: 1 teaspoon
• Cumin Powder: 1/2 teaspoon
• Chat Masala: 1/2 teaspoon
• Kasuri Methi (Dried Fenugreek Leaves): 1/2 teaspoon, crushed
• Salt: To taste
• Vegetables (optional, for skewering): Onion, bell peppers, tomatoes, cut into square pieces
• Mustard Oil (or any cooking oil): 2 tablespoons
• Wooden Skewers or Metal Skewers: For grilling

Instructions

1. Prepare the Marinade

• In a large mixing bowl, add the yogurt, ginger-garlic paste, lemon juice, turmeric powder, red chili powder, garam masala, coriander powder, cumin powder, and salt.
• Mix well until all the spices are blended smoothly with the yogurt.
• Add the crushed kasuri methi and mustard oil, stirring until you have a smooth marinade.

2. Marinate the Paneer

• Gently add the paneer cubes to the marinade, ensuring each piece is well-coated.
• If using vegetables, mix them in with the marinade.
• Cover the bowl and refrigerate for at least 30 minutes (or up to 2 hours) to allow the flavors to soak in.

3. Prepare the Skewers

• If using wooden skewers, soak them in water for 10-15 minutes to avoid burning during grilling.
• Thread the marinated paneer onto the skewers, alternating with pieces of onion, bell pepper, and tomatoes if using.

4. Choose a Cooking Method

• Grilling: Preheat the grill or a grill pan. Place the skewers on the grill and cook for 10-15 minutes, turning occasionally, until the paneer is lightly charred.
• Oven: Preheat the oven to 200°C (392°F). Place the skewers on a baking tray lined with foil or parchment paper. Bake for 15-20 minutes, turning halfway through, until golden brown.
• Tawa (Stovetop): Heat a non-stick pan. Add a little oil and cook the skewers over medium heat, turning occasionally, until golden and cooked.

5. Serve

• Once cooked, remove the paneer tikka from the skewers.
• Sprinkle with chat masala and a squeeze of lemon juice.
• Serve hot with mint chutney, sliced onions, and lemon wedges.

Recipe Details

Preparation Time	Marination Time	Cooking Time	Total Time	Servings
10 minutes	30 minutes (or up to 2 hours)	15-20 minutes	55 minutes (minimum)	2-3 servings

Nutritional Information (per serving)

Nutrient	Amount
Protein	16g
Carbohydrates	8g
Fats	22g
Calcium	25% DV
Calories	250 kcal

Pro Tips for Perfect Paneer Tikka

• For a Creamier Marinade: Use hung curd or Greek yogurt as they’re thicker, resulting in a better coating.
• Perfect Char Marks: A grill or grill pan gives the authentic charred flavor to paneer tikka, so try to use these if possible.
• Add Kasuri Methi Last: Adding the crushed dried fenugreek leaves just before cooking gives a fresher, more aromatic taste.
• Serve Immediately: Paneer Tikka tastes best hot and fresh off the grill, as reheating can alter its texture.