High-Protein Paneer Tikka Skewers

Name: High-Protein Paneer Tikka Skewers
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 8 servings
Cuisine: north_indian
Ingredients: 250 g paneer (cut into 1.5-inch cubes); 1 pcs bell pepper (medium, cut into 1.5-inch squares); 1 pcs onion (medium, cut into 1.5-inch squares, layers separated); 0.75 cup hung curd (thick, from 1.5 cups yogurt hung for 2-3 hours); 2 tbsp besan (roasted lightly until fragrant); 2 tsp ginger-garlic paste; 1 tbsp mustard oil; 1 tbsp lemon juice; 1 tsp red chili powder; 1 pinch turmeric powder; 0.5 tsp garam masala; 0.5 tsp cumin powder; 0.5 tsp chaat masala; 1 tsp kasuri methi (crushed lightly between palms); 0.5 tsp salt; 1 tsp oil (for basting); 1 pcs lemon (cut into wedges, for serving)

RATING

0.0/5

TASTE SCORE

8/10

Chunky cubes of paneer and vegetables marinated in a thick, spiced yogurt mixture, then grilled until lightly charred and smoky. These skewers are packed with protein from the paneer and hung curd, making them a satisfying appetizer or light main. Serve with mint chutney and lemon wedges.

PREP

20m

COOK

15m

SERVES

1 PIECE

177 cal

SERVINGS

METHOD · 6 STEPS

prep
Prepare the hung curd.
Place 1.5 cups of regular yogurt in a muslin cloth or fine sieve set over a bowl. Let it drain in the refrigerator for 2-3 hours until you have about 0.75 cup of thick, creamy hung curd.
TIPSkip draining if using thick Greek yogurt — but the marinade may be slightly looser.
prep · ~5 min
Roast the besan and make the marinade.
1.Dry roast 2 tbsp besan in a small pan over low heat, stirring constantly, until it smells nutty (1-2 min). Remove from heat and cool completely.
2.In a large bowl, whisk together hung curd, roasted besan, ginger-garlic paste, mustard oil, and lemon juice until smooth.
3.Add red chili powder, turmeric powder, garam masala, cumin powder, chaat masala, kasuri methi, and salt. Mix into a thick, smooth paste.
TIPRoasting the besan removes its raw taste and helps thicken the marinade so it clings to the paneer.
prep
Marinate the paneer and vegetables.
1.Add the paneer cubes, bell pepper squares, and onion squares to the marinade bowl.
2.Gently toss with your hands or a spatula, coating every piece evenly without breaking the paneer.
3.Cover and refrigerate for at least 30 minutes. For deeper flavor, marinate 2-4 hours.
TIPDon't marinate overnight — the lemon juice can turn the paneer slightly rubbery.
assemble · ~6 min
Thread the skewers.
1.If using bamboo skewers, soak them in water for 20 minutes to prevent burning.
2.Thread paneer and vegetables alternately onto the skewers — start and end with paneer.
3.Arrange 4-5 pieces of paneer and 3-4 vegetable pieces per skewer for 8 skewers total.
grill · ~8 min
Grill the skewers until charred.
1.Heat a grill pan or outdoor grill to medium-high heat. Lightly brush with oil.
2.Place the skewers on the hot grill and cook for 3-4 minutes on one side.
3.Turn them over gently with tongs, baste lightly with 1 tsp oil, and grill another 3-4 minutes.
4.Cook until the paneer has golden-brown char marks and the vegetables are slightly softened but still have bite.
TIPDon't move the skewers too soon — let them sit undisturbed for those first 3 minutes to get clean grill marks.
garnish
Finish and serve immediately.
Transfer the hot skewers to a serving platter. Sprinkle a pinch of extra chaat masala on top if desired, squeeze lemon juice over them, and serve with the lemon wedges alongside.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Use homemade paneer for a softer, creamier texture that absorbs the marinade better.
2
Thread paneer pieces at the ends of each skewer to protect the softer vegetables from direct heat.
3
For an authentic smoky flavor, finish the cooked skewers with a quick char over an open gas flame.
4
Press the marinade gently into each paneer cube with your fingers to ensure full coating.
5
Make-ahead tip: assemble skewers up to 4 hours ahead and refrigerate; grill just before serving.
6
If using an oven, broil on high for 6-8 minutes, turning once, for a similar char effect.

RECIPE VARIATIONS

Adapt it for your goals.

vegan

Vegan

Substitute paneer with extra-firm tofu (pressed and cubed) and replace hung curd with thick coconut yogurt. The texture is slightly less creamy but still holds up beautifully on the grill.

high protein

High-protein

Add cubes of chicken breast or fish fillet (like sea bass) for an even higher protein yield. Marinate them separately for 1-2 hours, as they need less time than paneer.

low oil

Low-oil

Skip the basting oil and grill on a non-stick pan or air-fry at 180°C for 10-12 minutes, flipping halfway. The paneer will still get a nice char without added fat.

jain

Jain

Omit onion and garlic-ginger paste; use asafoetida (hing) for depth, and add cubed zucchini or green plantains for bulk. The marinade remains fully Jain-friendly.

HEALTH BENEFITS

Why this is on our healthy list.

✓

High in Plant Protein

Paneer is a rich source of casein protein, which supports muscle repair and keeps you full longer. The hung curd adds additional protein from whey.

✓

Calcium-Rich from Dairy

Both paneer and yogurt provide calcium for strong bones and teeth. Using hung curd concentrates the calcium content per serving.

✓

Gut-Friendly Fermented Food

Hung curd contains live probiotics that aid digestion and support a healthy gut microbiome, especially when not overheated during marination.

✓

Good Source of Dietary Fiber

Bell peppers and onions contribute fiber, which helps regulate blood sugar and promotes digestive regularity. Each skewer offers a balanced mix of protein and fiber.

✓

Low in Refined Carbohydrates

This dish is naturally low-carb and gluten-free, relying on paneer and vegetables rather than grains. It's a satisfying option for those watching their carb intake.

QUESTIONS?