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healthy paneer tikka

Healthy Paneer Tikka {Gluten Free & Weight loss Friendly}

Healthy Paneer Tikka is an Indian Starter made using curd marinated Paneer cubes flavored with crispy onions, tomatoes, capsicum and spices. If you are looking for an easy weight loss recipe, you are on the right page. Just a little twist and one can easily make healthy paneer recipes. Who would not wish to have tasty food that is a low-fat high protein homemade snack?
5 from 1 vote
Prep Time 2 hrs
Cook Time 10 mins
Total Time 2 hrs 10 mins
Course Appetisers, Side Dish
Cuisine Indian
Servings 4 people
Calories 144 kcal


  • OTG
  • Mixing Bowls


  • ½ cup hung curd
  • 1 cup Paneer or 15-20 panner cubes
  • ½ medium Lemon Juice
  • 1 small capsicum
  • 1 small tomato
  • 1 large onion
  • 3 teaspoon red chilli powder
  • 3 teaspoon coriander powder(Dhaniya)
  • 2 teaspoon Garm Masala
  • 1 teaspoon Amchur (dry mango powder)
  • 1 teaspoon Kasthuri Methi (Dry fenugreek leaves) optional
  • 1 teaspoon ginger-garlic paste
  • salt as per taste
  • 1 teaspoon Desi ghee
  • a pinch Haldi


  • Gather your ingredients. Wash veggies under tap. Pat them dry. Take onion shells gently out and cut them in big chunks. Similarly, cut capsicum and tomato in big chunks so that they can be put on grill sticks. If you dont have grill sticks, you may just put the marinated paneer and veggies on the baking tray.
  • Take a large bowl and add hung curd.
  • Add all the spices.
  • Add ginger garlic paste.
  • Add Lemon juice.
  • Add desi ghee and salt.
  • Mix well and add more hung curd if need be. Can add little water if the mixture seems very thick.
  • Add Paneer cubes and vegetable in the above mixture.
  • Mix well and coat everything nicely yet gently so that pieces are not broken. Use of hands is better. Cover it for 2 hours in refrigerator. Take 15 min before baking it. If weather is winter, you may leave it at room temperature.
  • Take the grill sticks and gently place the veggies and paneer cubes in desired order. I have used a baking tray as well. So place a baking paper. Coat it with little oil/ ghee and place the veggies on it. Bake for 10-15 in OTG at 200 degrees.
  • They look decently baked. Little overcooked gives a feel of Tandoor taste. I give you freedom here to decide how much you may overcook it. Not more than 20 min as Paneer would become chewy!
  • Our healthy Paneer Tikka is ready!! Enjoy with green chutney and a cup of tea!!!


Recipe Notes
  • Make sure to drain excess water from Paneer cubes. Take paneer out from water and let it rest for few minutes before you use it.
  • Don't over bake in OTG or Paneer won't be soft and very chewy.
Nutrition Facts
Serving size: 4-5 pieces
Servings: 5
Amount per serving  
Calories 144
% Daily Value*
Total Fat 9.5g 12%
Saturated Fat 0.7g 3%
Cholesterol 3mg 1%
Sodium 41mg 2%
Total Carbohydrate 5.1g 2%
Dietary Fiber 0.7g 3%
Total Sugars 1.6g  
Protein 15.3g  
Vitamin D 0mcg 0%
Calcium 12mg 1%
Iron 0mg 1%
Potassium 72mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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