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Paneer Tikka Salad
Lunch • India
How to Make Paneer Tikka Salad (Traditional & Healthy Version)
Paneer Tikka Salad is a vibrant fusion of classic Indian flavors and modern health-conscious eating. Originating from the traditional Paneer Tikka, a staple in North Indian cuisine, this salad brings together marinated paneer cubes cooked on a tawa (griddle) or in a tandoor, paired with crisp, fresh vegetables. It’s a dish that offers a satisfying, protein-rich bite, while keeping the calories in check. The salad is often enjoyed during lunch, especially in urban Indian homes and cafes, where the demand for nutritious yet flavorful meals is high. The taste profile is a delightful blend of smoky, spicy paneer and cooling, crunchy salad elements. With hints of garam masala, cumin, and tangy curd (dahi) marinade, this dish is popular during festivals like Holi and Diwali, when lighter, healthful options are preferred alongside heavier foods. Paneer, or fresh Indian cottage cheese, is widely loved for its versatility and nutritional value. By combining it with locally sourced vegetables like cucumber (kheera), tomatoes (tamatar), and capsicum (shimla mirch), Paneer Tikka Salad represents the regional abundance of India and the country’s evolving lunch trends.
Ingredients(for 1 medium bowl per person)
- 200 grams Paneer (Indian cottage cheese) (fresh, cut into cubes)
- 1/4 cup Hung curd (dahi) (strained yogurt)
- 1/2 cup Capsicum (shimla mirch) (diced)
- 1/2 cup Tomato (tamatar) (diced)
- 1/2 cup Cucumber (kheera) (diced)
- 1/4 cup Onion (sliced)
- 1 tablespoon Lemon juice (freshly squeezed)
- 1/2 teaspoon Garam masala (Indian spice blend)
- 1/2 teaspoon Cumin powder (jeera) (ground cumin)
- 1/2 teaspoon Red chilli powder (lal mirch) (optional for spice) - optional
- to taste Salt
- 1 teaspoon Olive oil or mustard oil (sarson ka tel) (for grilling)
- 2 tablespoons Fresh coriander (dhaniya) (chopped)
Instructions
- 1
Prepare the marinade by mixing hung curd (dahi), garam masala, cumin powder (jeera), red chilli powder, salt, and lemon juice in a bowl.
5 minutes
Use hung curd for a thicker marinade that sticks well to paneer.
- 2
Add paneer cubes to the marinade and coat evenly. Let it rest for at least 10 minutes to absorb flavors.
10 minutes
Longer marination (up to 30 minutes) enhances taste and tenderness.
- 3
Heat olive oil or mustard oil (sarson ka tel) on a tawa (griddle). Grill marinated paneer cubes until golden on all sides, about 2-3 minutes each side.
8 minutes
Do not overcrowd the tawa; grill in batches if needed.
- 4
Dice capsicum, tomato, cucumber, and slice onion. Combine all vegetables in a mixing bowl.
5 minutes
Use fresh, crisp vegetables for best texture.
Why This Dish is Healthy
This dish combines high-protein paneer with low-calorie, fiber-rich vegetables, making it an ideal choice for weight management and digestive wellness. The use of hung curd instead of cream reduces saturated fat, while grilling instead of deep-frying keeps calories lower. Fresh herbs and spices enhance flavor without added sodium or sugar, supporting heart health and overall nutrition.
Paneer Tikka Salad is rich in protein from paneer (Indian cottage cheese), beneficial for muscle health and satiety. The addition of fresh vegetables like cucumber, tomato, and capsicum provides dietary fiber, vitamins A and C, and antioxidants. Hung curd (dahi) adds calcium and probiotics for gut health. Olive oil or mustard oil offers healthy fats in moderation. This salad is gluten-free, except for possible cross-contamination, and provides balanced macros, making it suitable for various dietary needs.
Pro Tips
- 💡Tip 1: Marinate paneer for at least 30 minutes for deeper flavor.
- 💡Tip 2: Use hung curd for a rich, creamy marinade without excess fat.
- 💡Tip 3: Grill paneer on a tawa or in a tandoor for authentic taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 1 day. Paneer may lose texture if kept longer. Best enjoyed fresh; do not freeze.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
