📝 About This Recipe
Experience the smoky, bold flavors of Northern India with this low-carb take on the classic Paneer Tikka. Firm cubes of paneer cheese are marinated in a luscious, spiced Greek yogurt mixture and charred to perfection, offering a high-protein, vegetarian delight that fits perfectly into a ketogenic lifestyle. Each bite delivers a harmonious blend of tangy citrus, aromatic garam masala, and a hint of smoky heat, recreating the authentic clay-oven experience right in your kitchen.
🥗 Ingredients
The Protein & Vegetables
- 400 grams Paneer (cut into 1.5-inch cubes)
- 1 medium Green Bell Pepper (deseeded and cut into 1.5-inch squares)
- 1 medium Red Onion (cut into layers/petals to match paneer size)
The Keto Marinade
- 1/2 cup Full-Fat Greek Yogurt (thick/hung curd is best for keto)
- 1 tablespoon Ginger-Garlic Paste (freshly pounded for best aroma)
- 1 tablespoon Gram Flour (Besan) (lightly roasted; provides binding (minimal carbs))
- 1 teaspoon Kashmiri Red Chili Powder (for vibrant red color without excessive heat)
- 1 teaspoon Garam Masala (high-quality spice blend)
- 1/4 teaspoon Turmeric Powder
- 1 tablespoon Kasuri Methi (Dried Fenugreek Leaves) (crushed between palms)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 2 tablespoons Mustard Oil (heated until smoking then cooled for authentic smoky flavor)
- to taste Salt (around 3/4 teaspoon)
For Garnish & Finishing
- 1/2 teaspoon Chaat Masala (for a final tangy zing)
- 2 tablespoons Fresh Cilantro (finely chopped)
- 1 tablespoon Melted Ghee (for basting)
👨🍳 Instructions
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1
Start by preparing the paneer and vegetables. Ensure they are cut into uniform 1.5-inch pieces so they cook evenly on the skewers.
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2
In a small pan over low heat, lightly roast the gram flour (besan) for 2 minutes until it smells nutty. Set aside to cool. This helps the marinade cling to the paneer.
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3
In a large mixing bowl, whisk the Greek yogurt until smooth. It is vital that the yogurt is thick; if it's watery, strain it through a cheesecloth first.
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4
Add the roasted gram flour, ginger-garlic paste, Kashmiri chili powder, garam masala, turmeric, crushed kasuri methi, lemon juice, and salt to the yogurt.
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5
Heat the mustard oil in a small pan until it reaches its smoking point. Remove from heat, let it cool for 30 seconds, and then whisk it into the marinade. This provides the signature 'tandoori' pungent aroma.
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6
Gently fold the paneer cubes, onion petals, and bell peppers into the marinade. Use your hands or a silicone spatula to ensure every piece is thoroughly coated without breaking the paneer.
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7
Cover the bowl and refrigerate for at least 1 hour. This allows the spices to penetrate the dense paneer cheese.
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8
If using wooden skewers, soak them in water for 30 minutes to prevent burning. Preheat your oven to 450°F (230°C) or prepare a grill to medium-high heat.
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9
Thread the marinated ingredients onto the skewers, alternating between onion, bell pepper, and paneer. Do not crowd them too tightly.
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10
Place the skewers on a baking sheet lined with parchment paper or a wire rack. Bake for 10-12 minutes, turning halfway through.
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11
For the authentic charred look, switch the oven to 'Broil' for the last 2-3 minutes. Watch closely to ensure they char but do not burn.
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12
Carefully remove from the oven and immediately brush with melted ghee while the paneer is sizzling.
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13
Sprinkle with chaat masala and fresh cilantro before sliding the pieces off the skewers onto a serving platter.
💡 Chef's Tips
Use 'Hung Curd' or very thick Greek yogurt to prevent the marinade from becoming runny during cooking. If you don't like mustard oil, use avocado oil with a drop of liquid smoke for a similar effect. Don't overcook the paneer; if cooked too long, it loses its moisture and becomes rubbery or tough. For an extra smoky flavor, use the 'dhungar' method: place a hot piece of charcoal in a small bowl inside the marinade container, pour a teaspoon of ghee over it, and seal the lid for 5 minutes. Ensure the paneer is at room temperature before marinating so it absorbs the flavors better.
🍽️ Serving Suggestions
Serve with a side of spicy Mint-Cilantro Chutney made with Greek yogurt for extra fat. Pair with a crisp green salad featuring cucumbers and radishes for a refreshing crunch. Enjoy alongside a bowl of cauliflower rice seasoned with cumin and turmeric. Serve with a chilled glass of salty Lassi (diluted yogurt) seasoned with roasted cumin. Accompany with thin slices of lemon and raw red onion rings for an authentic restaurant presentation.