Tandoori Paneer Tikka
Chunky cubes of paneer and vegetables marinated in a spiced yogurt mix, then grilled until charred and smoky. This North Indian classic brings tandoori magic to your kitchen with a tangy, mildly spiced kick that pairs beautifully with mint chutney and sliced onions.
For 4 servings
- prep
Prep the hung yogurt.
1.Place 1 cup yogurt in a muslin cloth or fine strainer over a bowl.2.Let it hang for 20 minutes to drain excess whey.3.Measure out 0.5 cup of the thick hung yogurt for the marinade. - prep
Cut paneer and vegetables into even cubes.
1.Slice paneer into 1.5-inch cubes (about 12-14 pieces).2.Cut bell pepper and onion into similar-sized squares.3.Keep everything roughly the same size so they cook evenly. - mix
Whisk together the tandoori marinade.
1.In a large bowl, combine hung yogurt, ginger-garlic paste, lemon juice, and mustard oil.2.Add all dry spices: red chili powder, turmeric, cumin powder, coriander powder, garam masala, kasuri methi, chat masala, and salt.3.Mix in the roasted gram flour — it gives the tikka its body and slight crunch.4.Whisk until smooth with no lumps.TIPRoast the gram flour in a dry pan for 2 minutes until it smells nutty — raw flour tastes pasty. - rest · ~30 min
Marinate the paneer and vegetables.
1.Gently fold paneer, bell pepper, and onion into the marinade.2.Coat every piece well using your hands — avoid breaking the paneer.3.Cover and refrigerate for 30 minutes to let the flavors soak in.TIPBring the marinated mixture to room temperature for 10 minutes before grilling. Cold paneer hitting the heat creates steam and prevents charring. - assemble
Thread onto skewers.
1.Slide a paneer cube onto the skewer, followed by a piece of bell pepper and onion.2.Repeat, alternating ingredients, until each skewer holds 4-5 pieces.3.Leave a small gap between pieces for heat to circulate. - grill · ~6 min
Grill the tikka until charred and sizzling.
1.Heat a grill pan or outdoor grill over medium-high heat. Brush lightly with oil.2.Place the skewers on the grill and cook for 2-3 minutes on one side until dark char marks appear.3.Baste the top side with a few drops of oil, then turn the skewers.4.Grill the second side for another 2-3 minutes until edges are crisp and dark in spots.5.For an oven: broil on high, flipping once, until browned (6-8 minutes total).TIPDon't overcrowd the pan — work in batches if needed. Paneer needs contact with hot metal to char, not steam. - garnish
Finish with lemon, chat masala, and fresh cilantro.
1.Slide the paneer and vegetables off the skewers onto a serving plate.2.Squeeze fresh lemon juice over the hot tikka.3.Sprinkle a pinch of extra chat masala on top.4.Scatter chopped coriander leaves and serve immediately with lemon wedges.
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 a full 20 minutes to achieve the thick consistency needed for a clingy marinade.
- 2Roast the gram flour (besan) in a dry pan until it smells nutty to avoid a raw, pasty taste in the final dish.
- 3Bring marinated paneer and veggies to room temperature for 10 minutes before grilling to promote even charring, not steaming.
- 4Do not overcrowd the grill pan; leave space between pieces on the skewer so heat circulates and chars the surface.
- 5Baste the tikka with a little oil after the first flip to keep it moist and encourage those signature dark spots.
- 6For extra smokiness, place a small piece of charcoal in a foil cup on the grill, let it glow, then drizzle butter on it and cover to infuse smoke.
- 7Make-ahead: Marinate up to 2 hours in advance; grill just before serving to keep paneer tender and not rubbery.
Adapt it for your goals.
Vegan
Swap paneer with extra-firm tofu that has been pressed and cut into cubes, and use a plant-based yogurt or cashew cream. The rest of the marinade remains the same for a fully plant-based tikka.
low oilLow-oil
Skip the basting oil entirely and grill on a non-stick or well-seasoned grill pan. The yogurt marinade already provides enough moisture to prevent sticking.
low carb / ketoLow-carb / keto
Omit the gram flour (besan) and use 1 tablespoon of psyllium husk powder in its place to maintain the coating's body without added carbs. This keeps the tikka keto-friendly while still achieving a slight crust.
jainJain
Replace onion and garlic (in ginger-garlic paste) with asafoetida (hing) and a ginger-only paste. Use yogurt made without animal rennet, and skip the onion in the skewers. The flavour profile stays close to the original with the right spice adjustments.
Why this is on our healthy list.
High-Quality Vegetarian Protein
Paneer is packed with casein protein that digests slowly, keeping you full and building muscle, especially paired with the protein from yogurt and gram flour.
Rich in Bone-Supporting Calcium
A serving of paneer provides a significant amount of calcium for bone density, while the lemon juice aids absorption.
Anti-Inflammatory Spices
Turmeric, cumin, and coriander powder are all known for their antioxidant and anti-inflammatory properties, supporting overall wellness.
Gut-Friendly Fermented Food
The yogurt-based marinade introduces beneficial probiotics that promote a healthy gut microbiome when served fresh.
Frequently asked questions
Overcooking is usually the culprit. Grill just until char marks appear (2-3 minutes per side) and avoid high heat too long; paneer is already cooked and only needs to be warmed through.
