Baked Paneer Tikka
Enjoy a high-protein, flavorful breakfast with this baked paneer tikka, featuring succulent paneer and vibrant vegetables marinated in a spiced yogurt blend.
For 1 serving
In a medium bowl, combine the low-fat plain yogurt, ginger-garlic paste, mustard oil, lemon juice, turmeric powder, red chili powder, coriander powder, cumin powder, garam masala, chaat masala, and salt. Mix thoroughly to create a smooth, aromatic marinade.
Add the cubed paneer, bell pepper squares, and onion squares to the marinade. Gently toss to ensure all pieces are evenly coated. For optimal flavor, allow to marinate for at least 15-20 minutes at room temperature, or up to 30 minutes in the refrigerator.
Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper to prevent sticking and for easy cleanup.
Arrange the marinated paneer and vegetables in a single layer on the prepared baking tray, ensuring there is some space between each piece for even cooking. This helps them bake rather than steam.
Bake for 20-25 minutes, carefully flipping the paneer and vegetables halfway through. Continue baking until the paneer is lightly golden and the vegetables are tender-crisp. Serve immediately.
What to keep in mind.
2 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smoky finish, place the baked tikka under a preheated broiler for 2-3 minutes, watching carefully to prevent burning.
- 2Serve your Baked Paneer Tikka with a side of fresh mint chutney for a refreshing and authentic Indian accompaniment.
Adapt it for your goals.
Vegan alternative
Swap paneer for firm tofu or tempeh, and use a plant-based yogurt alternative for the marinade to make this recipe entirely vegan.
Spicier versionSpicier version
Incorporate finely chopped green chilies or a pinch of cayenne pepper into the marinade for a more intense heat profile.
Added vegetablesAdded vegetables
Expand the vegetable variety by adding mushrooms, zucchini, or cherry tomatoes to the skewers for extra nutrients and texture.
Why this is on our healthy list.
High Protein Source
Low-fat paneer provides 22g of protein per serving, essential for muscle repair and prolonged satiety.
Rich in Vitamins
Mixed bell peppers are packed with Vitamin C and other antioxidants, supporting immune function and overall health.
Naturally Gluten-Free
This recipe is free from gluten-containing ingredients, making it suitable for individuals with gluten sensitivities or celiac disease.
Frequently asked questions
Yes, full-fat paneer can be used for a richer texture, but it will increase the calorie and fat content of the dish.