🧀 Paneer Tikka (Tandoori Paneer)

Name: Paneer Tikka (Tandoori Paneer)
Total time: 45 min
Yield: 3
Cuisine: India · Punjab
Ingredients: 400 g paneer, cut into 3 cm cubes; 150 g thick plain yogurt; 2 tbsp tandoori spice mix; 15 g ginger, grated; 3 garlic cloves, grated; 1 tsp salt; 1 green pepper and 1 onion, cut into chunks; 1 tsp oil

Origin: India · Punjab

390kcal

per serving · 200 g

195kcal

per 100 g

28 gProtein14 g / 100 g

26 gFat13 g / 100 g

8 gCarbs4 g / 100 g

Tandoori paneer is cubes of fresh Indian cheese marinated in spiced yogurt with ginger and garlic, then grilled in a tandoor until the edges are charred. Paneer does not melt, so it keeps its shape and turns smoky outside and soft and milky inside. It is a popular vegetarian starter, served on skewers with lemon and green chutney.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Keto-friendly4 g carbs per 100 g

✓

High protein14 g protein per 100 g — 29% of the calories

Not veganbecause of: paneer, yogurt

Contains dairybecause of: paneer, yogurt

Allergens

Contains (in a typical recipe):

⚠ Milk

What it is made of

paneeryogurttandoori spicesgingergarlic

Recipe

3 servings45 min

Ingredients

400 g paneer, cut into 3 cm cubes
150 g thick plain yogurt
2 tbsp tandoori spice mix
15 g ginger, grated
3 garlic cloves, grated
1 tsp salt
1 green pepper and 1 onion, cut into chunks
1 tsp oil

Method

Mix yogurt, tandoori spices, ginger, garlic and salt into a thick marinade.
Toss the paneer, pepper and onion in it and leave for 30 minutes to 2 hours.
Thread onto skewers, alternating paneer and vegetables.
Grill under a very hot grill or on a hot pan for 8–10 minutes, turning, until charred at the edges.
Serve hot with lemon wedges.

How to make it lighter

Paneer is rich, so keep to about 100 g of cheese per person and add more vegetables to the skewers.
Brush very lightly with oil: 1 tsp oil ≈ 40 kcal.
Serve with salad rather than naan or rice for a lighter meal.

History

Tandoori paneer developed as a vegetarian counterpart to tandoori meats in North Indian restaurants, applying the same yogurt marinade and tandoor roasting to paneer. It is now one of the most popular vegetarian starters across India.

Count it in one photo

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →