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
- 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)
- 1 medium Onion (diced into petals)
- 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)
Step-by-step instructions
Step 1 · Prepare the marinade by mixing hung curd
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.
Step 2 · Add paneer cubes
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.
Step 3 · While the paneer marinates
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.
Step 4 · Skewer the marinated paneer
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).
Step 5 · Divide the dough into equal balls
Divide the dough into equal balls. Roll each into thin rotis and cook on a hot tawa until light brown spots appear on both sides. Puff directly on flame for softness.
Step 6 · Serve hot paneer tikka garnished with fresh coriander alongside war...
Serve hot paneer tikka garnished with fresh coriander alongside warm rotis, lemon wedges, and a salad of your choice.
Why this recipe 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.
A note on tradition
Paneer Tikka with Roti is a North Indian staple, especially popular in Punjabi households. Traditionally enjoyed during festivals like Holi and Diwali, it symbolizes celebration and togetherness. Paneer-based dishes are a highlight in Indian vegetarian cuisine, often served at weddings and special occasions. Every region adds its own twist, such as using different spice blends or grilling methods, but the essence of smoky paneer with fresh roti remains beloved across India.