High-Protein Paneer Tikka Skewers
These High-Protein Paneer Tikka Skewers feature succulent cubes of Indian cheese marinated in a vibrant, spiced yogurt mixture, then grilled or baked to perfection with colorful bell peppers and onions for a satisfying and flavorful meal.
For 4 servings
Prepare the Marinade: In a large bowl, whisk together the Greek yogurt, ginger-garlic paste, lemon juice, Kashmiri red chili powder, turmeric powder, coriander powder, cumin powder, garam masala, salt, and black pepper until well combined.
Marinate Paneer: Add the paneer cubes to the marinade, ensuring each piece is thoroughly coated. Cover the bowl and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
Prepare Vegetables & Skewers: While the paneer marinates, soak wooden skewers in water for at least 20 minutes to prevent burning, or use metal skewers. Cut the red and green bell peppers and red onion into 1-inch pieces, similar in size to the paneer.
Assemble Skewers: Thread the marinated paneer and vegetable pieces alternately onto the skewers. Lightly brush the assembled skewers with cooking oil.
Cook (Grill/Bake): For grilling, preheat a grill to medium-high heat (approx. 200°C / 400°F). Grill skewers for 10-15 minutes, turning occasionally, until paneer is golden brown with slight char marks and vegetables are tender-crisp. For baking, preheat oven to 200°C (400°F). Arrange skewers on a baking sheet lined with parchment paper or foil. Bake for 15-20 minutes, flipping halfway, until paneer is golden and vegetables are tender. For extra char, broil for the last 2-3 minutes, watching carefully.
Serve: Remove skewers from heat. Garnish generously with fresh chopped coriander and serve immediately with fresh lemon wedges for squeezing.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, marinate the paneer for at least 2 hours or even overnight. The longer it marinates, the more flavor it absorbs.
- 2If using wooden skewers, remember to soak them in water for at least 20-30 minutes before threading to prevent them from burning on the grill or in the oven.
- 3Don't overcrowd the skewers or the cooking surface. Give each skewer enough space for even cooking and browning.
- 4To prevent paneer from sticking to the grill, lightly oil the grill grates before placing the skewers, or brush the skewers themselves with a little oil.
Adapt it for your goals.
Vegetable Swap
Experiment with other quick-cooking vegetables like zucchini, cherry tomatoes, mushrooms, or pineapple chunks for a different flavor and texture profile.
Spicy KickSpicy Kick
Increase the amount of Kashmiri red chili powder or add a pinch of cayenne pepper to the marinade for a hotter tikka. A finely chopped green chili can also be added.
Smoky FlavorSmoky Flavor
Add 1/4 teaspoon of smoked paprika to the marinade, or finish the cooked skewers with a small piece of burning charcoal (dhungar method) for an authentic smoky aroma.
Why this is on our healthy list.
High Protein Content
Paneer is an excellent source of vegetarian protein, essential for muscle repair, growth, and satiety, making this a filling and nutritious meal.
Rich in Vitamins & Minerals
The colorful bell peppers provide a good dose of Vitamin C and antioxidants, while paneer contributes calcium for bone health.
Gut-Friendly Probiotics
Greek yogurt in the marinade contains probiotics, which can support a healthy gut microbiome and aid in digestion.
Frequently asked questions
Yes, you can substitute paneer with firm tofu (pressed and cubed) and use a plant-based yogurt (like unsweetened coconut or soy yogurt) for the marinade.
