Oven-Baked Paneer Tikka
Juicy cubes of paneer and crisp vegetables marinated in a smoky, spiced yogurt sauce and baked to perfection. A healthier, oven-made version of the classic tandoori appetizer, ready in under an hour.
For 4 servings
7 steps.
- 1
Step 1
- a.Preheat your oven to 220°C (425°F).
- b.Line a baking tray with parchment paper or aluminum foil.
- c.Cut the paneer, bell pepper, and onion into 1-inch cubes and set aside.
- d.If using wooden skewers, soak them in water for at least 30 minutes.
TIPSoaking skewers prevents them from charring in the hot oven. - 2
Step 2
- 3
Step 3
- 4
Step 4
TIPLonger marination allows the flavors to penetrate deeper into the paneer. - 5
Step 5
- 6
Step 6
- a.Arrange the skewers on the prepared baking tray, leaving some space between them.
- b.Bake at 220°C (425°F) for 10-12 minutes.
- c.Carefully flip the skewers over and bake for another 8-10 minutes, or until the edges are slightly charred and golden.
TIPFor extra char, you can switch to the broiler setting for the last 1-2 minutes, but watch it closely to prevent burning. - 7
Step 7
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use thick, hung curd for the marinade. If your yogurt is watery, hang it in a muslin cloth for 30 minutes to drain excess water.
- 2Don't skip the chickpea flour (besan). It helps the marinade cling to the paneer and prevents it from becoming watery.
- 3For a smokier flavor, you can place a small bowl with a hot piece of charcoal in the marinade bowl, drizzle a little ghee on it, and cover for 5 minutes (Dhungar method).
- 4Cut the paneer and vegetables into similar-sized pieces for even cooking.
- 5You can prepare the marinade and marinate the paneer a day ahead for a quick meal.
- 6Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Vegan
Replace paneer with firm tofu (pressed to remove water) and use a thick, plant-based yogurt like coconut or soy yogurt for the marinade.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your asafoetida (if using) is not compounded with wheat flour.
high proteinHigh protein
Add cubes of cooked chickpeas or soy chunks to the marinade along with the paneer for an extra protein boost.
kid friendlyKid friendly
Reduce the amount of chili powder and garam masala to make it less spicy. You can also add other kid-friendly vegetables like cherry tomatoes or zucchini.
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
Paneer and yogurt provide a significant amount of calcium, which is vital for strong bones and teeth.
Packed with Vegetables
The addition of bell peppers and onions increases the fiber, vitamin, and mineral content of the dish, supporting digestive health.
Healthier Cooking Method
Baking instead of frying significantly reduces the amount of fat and calories, making it a heart-friendlier choice.
Frequently asked questions
Yes, oven-baked paneer tikka is a healthy option compared to its fried or restaurant-style counterparts. Baking uses minimal oil, and paneer is a good source of protein and calcium. The vegetables add fiber and vitamins.