Paneer Tikka
Paneer Tikka is a popular North Indian appetizer made from cubes of paneer (a firm, fresh cheese) marinated in a spiced yogurt mixture and traditionally cooked in a tandoor, a cylindrical clay oven. The marinade typically includes yogurt, ginger-garlic paste, lemon juice, and a blend of spices like turmeric, chili powder, and garam masala, often with added bell peppers and onions. It's a staple in Indian cuisine, especially in Punjabi culinary traditions.
🍳 View the full Paneer Tikka recipe →
🍽️ Nutrition at a glance
This dish is high in protein due to the paneer and yogurt, with a moderate amount of fat from the cheese and any oil used in cooking. A standard serving (about 100g of paneer with marinade) provides roughly 250-300 calories, along with calcium and essential amino acids, making it a filling, low-carb option.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 20 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Calcium | 400 mg |
| Phosphorus | 250 mg |
| Potassium | 150 mg |
| Vitamin A | 200 IU |
| Vitamin B12 | 0.5 mcg |
| Riboflavin (B2) | 0.2 mg |
| Magnesium | 30 mg |
| Selenium | 10 mcg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Paneer Tikka is a beloved vegetarian alternative to meat-based tikkis in India, reflecting the country's rich tradition of plant-forward cuisine. Nutritionally, it's unique as a high-protein, calcium-rich dish that can be made without legumes or soy, offering a satisfying texture and flavor profile that appeals to both vegetarians and meat-eaters.
