Baked Tandoori Paneer Skewers
A healthier take on a classic appetizer. Cubes of paneer and colorful veggies are marinated in a spiced yogurt blend and baked until lightly charred. Perfect for a light meal or party starter.
For 4 servings
Prepare the paneer, vegetables, and skewers.
- Cut the paneer, bell pepper, and onion into 1-inch cubes or squares.
- If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
- Preheat your oven to 400°F (200°C).
TIPSoaking the skewers is a crucial step so they don't char and break in the oven.Create the tandoori marinade.
In a large mixing bowl, whisk together the yogurt, chickpea flour, ginger-garlic paste, mustard oil, tandoori masala, red chili powder, turmeric powder, garam masala, dried fenugreek leaves, 1 tablespoon of lemon juice, and salt. Mix until you have a smooth, thick paste.
Marinate the paneer and vegetables.
Gently add the paneer cubes, bell pepper, and onion pieces to the marinade. Use your hands or a spatula to coat everything evenly. Cover the bowl and let it marinate for at least 15-20 minutes at room temperature.
TIPBe gentle when mixing to avoid breaking the paneer cubes.Thread the skewers.
Carefully thread the marinated paneer and vegetable pieces onto the skewers, alternating between them. For example, start with a piece of onion, then bell pepper, then paneer, and repeat.
Bake the skewers.
- Arrange the skewers on a baking tray lined with parchment paper or foil.
- Place the tray in the preheated oven and bake for 10-12 minutes.
- Carefully flip the skewers and bake for another 8-10 minutes, or until the paneer and vegetables have light brown, charred spots on the edges.
TIPFor extra char, you can broil them for the last 1-2 minutes, but watch closely to prevent burning.Serve the paneer skewers hot.
Remove the skewers from the oven. Squeeze the remaining lemon juice over them. Serve immediately with mint chutney and sliced onions.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a vibrant red color, use Kashmiri red chili powder, which is mild in heat but rich in color.
- 2Ensure your yogurt is thick (hung curd is best) to help the marinade cling to the paneer and veggies.
- 3Don't overcrowd the baking tray; leave some space between skewers for even cooking.
- 4You can prepare the marinade and marinate the paneer a day ahead for deeper flavor.
- 5These skewers can also be cooked on an outdoor grill for a smokier flavor.
Adapt it for your goals.
Vegan
Replace paneer with firm tofu (pressed to remove water) and use a plant-based yogurt for the marinade.
high proteinHigh protein
Add cubes of boiled potato or whole mushrooms to the skewers along with the paneer for added nutrients and texture.
quickQuick
If short on time, you can pan-fry the marinated paneer and vegetables in a non-stick skillet instead of baking.
gluten freeGluten free
This recipe is naturally gluten-free as chickpea flour is used. Just ensure your tandoori masala blend is certified gluten-free.
Why this is on our healthy list.
Rich in Protein
Paneer is an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
Good Source of Calcium
As a dairy product, paneer provides a good amount of calcium, which is vital for strong bones and teeth.
Packed with Vitamins
The bell peppers and onions are rich in vitamins like Vitamin C and A, which boost immunity and support vision.
Frequently asked questions
Yes, this baked version is much healthier than the restaurant-style fried or tandoor-cooked versions. It's lower in fat because it's baked with minimal oil, and it's a good source of protein from paneer and vitamins from the vegetables.