Tandoori Paneer Tikka—The Protein-Packed Veggie Grill You Need

Grilled, smoky, and absolutely addictive—paneer tikka is that perfect dish that satisfies your craving for something indulgent while staying completely balanced. This version is baked, not fried, and served over shredded veggies for a light, filling, and high-protein vegetarian meal.

Vegetarian BBQ EnergyThere’s something magical about a well-done paneer tikka. You get the crispy edges, the soft center, the smoky flavor—all without touching a deep fryer. I swapped in air-baking for the traditional tandoor and paired it with fresh bell peppers and cabbage slaw to lighten things up.

Each bite gives you creamy paneer, a little crunch from veggies, and bold Indian spices. Dip it in mint chutney, and you’ve got the ultimate guilt-free street food remix.

🧀 Ingredients Breakdown:

• Paneer (cubed)

• Bell peppers (red & yellow)

• Shredded cabbage/onion slaw

• Greek yogurt marinade

• Garlic, ginger, cumin, coriander, chili powder, turmeric

• Olive oil spray

• Mint chutney (for dipping)

  
  

🔥 Step-by-Step Instructions:

1. Prep the marinade: Mix Greek yogurt with spices, lemon juice, and garlic/ginger paste.

2. Coat the paneer & veggies: Toss until everything’s well coated.

3. Let it sit: Marinate for at least 30 minutes (longer = more flavor).

4. Bake or air-fry: 425°F for ~20 mins until edges are crisp.

5. Serve with slaw & mint chutney: Fresh, tangy, and cooling.

   
   

❓FAQ

Q: Can I use tofu instead of paneer?Absolutely—just press it first so it holds its shape.

Q: What makes this healthier than takeout?No cream, no frying, less oil, and a yogurt base with probiotics. Plus, it's paired with raw cabbage instead of rice or naan.

Q: Is this good for meal prep?Totally. Reheat in the air fryer for 3–4 mins to bring the crispiness back.

📝 Recipe Card

Light Paneer Tikka (serves 2–3)

• 250g paneer, cubed

• 1/2 red bell pepper, chopped

• 1/2 yellow bell pepper, chopped

• 1/2 cup shredded cabbage/onion

• 1/2 cup Greek yogurt

• 1 tbsp lemon juice

• 1 tsp garlic paste

• 1 tsp ginger paste

• 1 tsp cumin

• 1/2 tsp turmeric

• 1 tsp paprika or chili powder

• Salt to taste

• Mint chutney to serve

  
  

This is the kind of dish you can snack on midweek or serve at your next get-together—and no one will guess it’s actually healthy. It’s street food flavor without the heavy aftermath.