📸 Image coming soon for Panner Tikka
Panner Tikka
Lunch • India
How to Make Paneer Tikka (Traditional & Healthy Version)
Paneer Tikka is one of India’s most beloved vegetarian dishes, celebrated for its vibrant flavors and smoky aroma. Originating from the North Indian region, especially Punjab, Paneer Tikka features succulent cubes of paneer (Indian cottage cheese) marinated in a blend of hung curd (dahi) and aromatic spices, then grilled or roasted to perfection. Traditionally cooked in a tandoor, this dish has become a staple at festivals, weddings, and family gatherings across the country. Its unique combination of creamy paneer, tangy marinade, and charred vegetables makes it a crowd-pleaser at any occasion. Paneer Tikka is not just delicious but also a healthy and protein-rich option for lunch. It's an excellent alternative to heavier, fried snacks and is often enjoyed with green chutney and a squeeze of nimbu (lemon). The dish fits perfectly into calorie-conscious diets as it uses minimal oil and focuses on fresh ingredients. Whether served as a starter, main course, or festive treat during occasions like Holi or Diwali, Paneer Tikka embodies the spirit of Indian cuisine—balancing flavor, nutrition, and tradition.
Ingredients(for Approx. 6-7 pieces of paneer tikka with vegetables)
- 200 grams Paneer (Indian cottage cheese) (cut into 1-inch cubes)
- 1/2 cup Hung curd (dahi)
- 1 medium Capsicum (shimla mirch) (cut into 1-inch cubes)
- 1 medium Onion (cut into petals)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
- 1 teaspoon Red chilli powder (use Kashmiri lal mirch for color)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Garam masala
- 1 tablespoon Roasted besan (gram flour)
- 1 tablespoon Lemon juice (nimbu ras)
- to taste Salt
- 1 tablespoon Mustard oil (sarson ka tel)
- 1/2 teaspoon Chaat masala (for garnish) - optional
- 1 tablespoon Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
In a large bowl, combine hung curd, ginger-garlic paste, red chilli powder, turmeric, garam masala, roasted besan, lemon juice, salt, and mustard oil. Mix well to make a smooth marinade.
5 minutes
Roast besan on low flame until aromatic to prevent raw taste.
- 2
Add paneer cubes, capsicum, and onion petals to the marinade. Toss gently to coat all pieces evenly. Cover and refrigerate for at least 30 minutes (optional, but recommended for deeper flavor).
5 minutes
Marinate overnight for best results during festivals or special occasions.
- 3
Thread marinated paneer, capsicum, and onion onto skewers alternately.
3 minutes
If using wooden skewers, soak them in water for 10 minutes to prevent burning.
- 4
Heat a non-stick tawa (griddle) or grill pan. Grease lightly with a few drops of oil. Place the skewers and cook on medium flame, turning occasionally until paneer is golden and slightly charred on all sides.
10 minutes
Press gently to ensure even roasting and beautiful grill marks.
Why This Dish is Healthy
Paneer Tikka is a healthy lunch option as it is high in protein and low in refined carbs. The grilling method ensures less oil is used compared to deep-fried snacks. The use of fresh spices, curd, and vegetables makes it a balanced meal, suitable for weight loss and diabetic diets. It is filling, nutritious, and supports muscle recovery, making it a great post-workout meal as well.
Paneer Tikka is a nutrient-dense dish providing high-quality vegetarian protein from paneer and probiotics from hung curd. It is rich in calcium, essential for bone health, and contains vitamins like B12 and D. The inclusion of colorful vegetables adds dietary fiber, antioxidants, and micronutrients. Minimal oil usage and grilling instead of frying help reduce overall fat content, making it suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use hung curd (dahi) for a thick, non-runny marinade that coats paneer well.
- 💡Tip 2: Sprinkle chaat masala right before serving for a tangy kick.
- 💡Tip 3: Marinate the paneer overnight to allow flavors to develop deeply.
Storage & Serving
Store leftover paneer tikka in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in an oven for best texture. Avoid microwaving to maintain the smoky flavor.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
