Paneer Tikka with Roti
Global • Vegan
How to Make Paneer Tikka with Roti (Traditional & Healthy Version)
Paneer Tikka with Roti is a classic North Indian dish that captures the essence of Indian vegetarian cuisine. Paneer tikka features succulent cubes of paneer (Indian cottage cheese) marinated in a medley of hung curd and aromatic spices, then roasted to perfection on a tawa or in an oven. When paired with freshly made whole wheat roti (atta roti), this dish becomes a wholesome and satisfying meal, perfect for lunch or as a festive platter during Indian celebrations such as Holi or Diwali. Originating from the vibrant food culture of Punjab, Paneer Tikka has become a global favorite, enjoyed at Indian weddings, family gatherings, and street food stalls. The combination of smoky, spicy paneer with soft, fiber-rich rotis offers a balance of protein and complex carbohydrates, making it ideal for health-conscious individuals. The flavors are bold yet comforting, with each bite delivering the tang of marinated paneer and the warmth of Indian spices. Paneer Tikka with Roti is not only delicious but also easy to prepare at home, bringing restaurant-style taste to your kitchen with minimal oil and fresh ingredients.
Ingredients(for 2 rotis and 150g paneer tikka per person)
- 200 grams Paneer (Indian cottage cheese) (cut into cubes)
- 1/2 cup Hung curd (dahi) (thick strained yogurt)
- 1 cup Atta (whole wheat flour) (for roti)
- 1 medium Capsicum (shimla mirch) (diced) - optional
- 1 medium Onion (diced into petals) - optional
- 1 tablespoon Ginger-garlic paste (adrak-lehsun paste)
- 1 teaspoon Red chilli powder (lal mirch)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Garam masala
- 1 teaspoon Coriander powder (dhaniya)
- 1 tablespoon Lemon juice (nimbu ras)
- to taste Salt
- 1 tablespoon Mustard oil (sarson ka tel) (or any cold-pressed oil)
- as needed Water (for dough)
- 2 tablespoons Fresh coriander (hara dhaniya) (chopped, for garnish) - optional
Instructions
- 1
Prepare the marinade by mixing hung curd, ginger-garlic paste, red chilli powder, turmeric, garam masala, coriander powder, lemon juice, mustard oil, and salt in a large bowl.
5 minutes
Use thick hung curd for best coating and flavor.
- 2
Add paneer cubes, diced capsicum, and onion petals to the marinade. Gently mix until all pieces are well coated. Cover and refrigerate for 10-15 minutes to allow flavors to infuse.
15 minutes
Marinate for longer (up to 1 hour) for deeper flavor.
- 3
While the paneer marinates, prepare the roti dough by mixing atta with a pinch of salt and water. Knead into a soft, pliable dough. Cover and rest for 10 minutes.
10 minutes
Add a teaspoon of oil for softer rotis.
- 4
Skewer the marinated paneer, capsicum, and onion onto skewers or arrange directly on a hot tawa or grill. Cook on medium flame, turning occasionally, until paneer is golden and slightly charred (about 8-10 minutes).
10 minutes
Brush with a little mustard oil midway for extra smoky flavor.
Why This Dish is Healthy
This recipe uses grilling instead of deep frying, minimizing excess calories and unhealthy fats. Whole wheat rotis offer complex carbohydrates and fiber, keeping you full longer and supporting digestive health. Paneer is a high-quality vegetarian protein source, making this meal suitable for weight management, muscle building, and vegetarian diets. Spices like turmeric and coriander add antioxidants and anti-inflammatory benefits.
Paneer Tikka with Roti is a balanced meal, rich in protein from paneer and fiber from whole wheat atta. Paneer provides essential amino acids and calcium, supporting muscle and bone health. The use of minimal oil and fresh vegetables adds dietary fiber, vitamins A, C, and B-complex, while curd contributes probiotics for digestive wellness. This dish is low in saturated fat compared to deep-fried alternatives and offers a moderate amount of healthy fats from mustard oil.
Pro Tips
- 💡Tip 1: Use thick hung curd for marinade to avoid watery coating.
- 💡Tip 2: Marinate paneer for at least 30 minutes for maximum flavor.
- 💡Tip 3: Use a cast iron tawa or grill for authentic smoky taste.
Storage & Serving
Paneer tikka can be stored in an airtight container in the refrigerator for up to 2 days. Rotis are best consumed fresh but can be wrapped in a cloth and stored for up to 12 hours. Reheat on tawa before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
| Protein | 18.0 g |
| Carbohydrates | 45.0 g |
| Total Fat | 15.0 g |
