Baked Paneer Tikka
Chunks of paneer and vegetables marinated in a spiced yogurt mixture, then baked until beautifully charred at the edges. This oven version delivers all the smoky tandoori flavor you love without needing a traditional clay oven.
For 4 servings
- prep · ~20 min
Prepare the hung yogurt.
1.Place a fine-mesh sieve over a bowl and line it with a muslin or cheesecloth.2.Pour 0.5 cup yogurt into the cloth and let it rest for 20 minutes to drain excess whey.3.You should end up with a thick, creamy yogurt paste.TIPThick yogurt is key for the marinade to cling to the paneer. Don't skip this step. - prep · ~5 min
Prepare the paneer and vegetables.
1.Cut 300g paneer into 1.5-inch cubes.2.Deseed 1 bell pepper and cut into 1.5-inch squares.3.Peel 1 onion, cut into 1.5-inch squares, and separate the layers. - mix · ~3 min
Make the marinade.
1.In a large mixing bowl, combine the hung yogurt, 2 tbsp roasted besan, 1 tbsp ginger-garlic paste, and 1 tbsp lemon juice.2.Add 1 tbsp mustard oil, 1 tsp kashmiri red chili powder, 1 tsp garam masala, 0.5 tsp cumin powder, 1 pinch turmeric powder, 0.5 tsp chat masala, 1 tsp crushed dried fenugreek leaves, and 0.5 tsp salt.3.Whisk everything together until you get a smooth, lump-free paste. - mix · ~30 min
Marinate the paneer and vegetables.
1.Add the paneer cubes, bell pepper squares, and onion layers to the marinade bowl.2.Gently toss everything with your hands or a spatula until each piece is evenly coated.3.Cover the bowl and let it rest in the refrigerator for at least 30 minutes.4.For best results, marinate for 2 hours.TIPDo not marinate for more than 4 hours, as the lemon juice can make the paneer slightly rubbery. - prep · ~10 min
Preheat the oven and thread the skewers.
1.Preheat the oven to 220°C (430°F).2.Thread the marinated paneer and vegetables onto the skewers, alternating between paneer, bell pepper, and onion.3.Leave a little space between each piece so the heat can circulate.4.Place the skewers on a parchment-lined baking tray.TIPSoak wooden skewers in water for 30 minutes before using to prevent them from burning in the oven. - bake · ~25 min
Bake the paneer tikka.
1.Place the baking tray in the preheated oven on the middle rack.2.Bake for 15 minutes.3.Remove the tray, brush the paneer and vegetables lightly with 1 tsp oil, and flip the skewers.4.Return to the oven and bake for another 10 minutes, or until the edges are lightly charred.TIPFor a smoky char, switch the oven to broil mode for the last 2-3 minutes. Watch closely to avoid burning. - serve · ~2 min
Garnish and serve hot.
1.Remove the skewers from the oven and let them rest for 2 minutes.2.Slide the paneer and vegetables off the skewers onto a serving plate.3.Sprinkle with 2 tbsp chopped coriander leaves and a pinch of chat masala.4.Serve immediately with lemon wedges on the side.TIPServe with mint chutney and onion rings for the classic restaurant-style experience.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Hang the yogurt for at least 20 minutes so the marinade clings thickly to the paneer and vegetables.
- 2Roast the besan (chickpea flour) in a dry pan until fragrant; this eliminates raw flour taste and helps bind the marinade.
- 3Marinate the paneer for at least 30 minutes, but do not exceed 4 hours to keep the paneer tender.
- 4Soak wooden skewers in water for 30 minutes to prevent burning during the high oven heat.
- 5For a smoky, tandoor-like finish, switch the oven to broil for the final 2-3 minutes and watch closely.
- 6Leave a little space between pieces on the skewer so hot air circulates evenly for uniform charring.
- 7Slide the cooked tikka off skewers gently to keep the paneer and veg pieces intact.
Adapt it for your goals.
Vegan
Replace paneer with extra-firm tofu (pressed and cubed) and use a plant-based yogurt (like coconut or soy yogurt) in the marinade. The tofu will absorb the same bold spices and develop a similar charred exterior.
high proteinHigh-protein
Add cubes of chicken breast (marinated separately) alongside the paneer and vegetables for a double-protein skewer. Ensure the chicken is cooked through by extending the baking time by 5-7 minutes.
low oilLow-oil
Skip the oil basting step entirely; the marinade provides enough moisture. For extra char, use a quick broil at the end. The tikka will still be flavorful with fewer calories.
jain friendlyJain-friendly
Omit onion and garlic by replacing the ginger-garlic paste with a ginger-only paste and substituting the onion squares with zucchini or baby corn. This keeps the dish acceptable for Jain dietary practices.
Why this is on our healthy list.
High-Quality Vegetarian Protein
Paneer is rich in casein protein and calcium, supporting muscle repair and bone health.
Gut-Friendly Probiotics
The yogurt marinade introduces beneficial live cultures that aid digestion, especially when paired with fiber-rich vegetables.
Anti-Inflammatory Spices
Turmeric, cumin, and dried fenugreek leaves contain antioxidants and anti-inflammatory compounds that may support overall wellness.
Low in Carbohydrates
This dish is naturally low in carbs (excluding the optional besan), making it suitable for low-carb or keto-friendly meals in moderate portions.
Frequently asked questions
Yes, simply spread the marinated pieces in a single layer on a parchment-lined baking tray and bake as directed. They will still char nicely, though without the distinct skewer marks.
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