Quick and Easy Keto Paneer Tikka

June 4, 2024
Keto Paneer Tikka

If you’re looking for a tasty keto paneer tikka meal that won’t derail your progress toward your keto goals, go no further than this post.

Try Keto Paneer Tikka if you’re on the ketogenic diet and yearn for the flavors of Indian cuisine. If you’re trying to cut back on carbs while still enjoying the rich, smoky flavors of conventional Paneer Tikka, try this tasty low-carb variation. If you’re looking for a tasty keto paneer tikka meal that won’t derail your progress toward your keto goals, go no further than this post.

What is Keto Paneer Tikka?

The marinated paneer, also known as Indian cottage cheese, is grilled to perfection in the dish known as Paneer Tikka, a beloved Indian appetiser. For individuals on a ketogenic diet, this version is perfect because we omitted the high-carb ingredients and used low-carb substitutes. A protein-rich, flavorful, and deliciously spicy dish is the end product.

Ingredients for Keto Paneer Tikka

To make Keto Paneer Tikka, you’ll need the following ingredients:

For the Marinade:

  • Paneer – 200 grams, cubed
  • Greek Yogurt – 1/2 cup (low-carb and high in protein)
  • Lemon Juice – 1 tablespoon
  • Ginger-Garlic Paste – 1 tablespoon
  • Red Chili Powder – 1 teaspoon
  • Turmeric Powder – 1/2 teaspoon
  • Garam Masala – 1 teaspoon
  • Cumin Powder – 1 teaspoon
  • Coriander Powder – 1 teaspoon
  • Kasuri Methi (Dried Fenugreek Leaves) – 1 teaspoon
  • Salt – to taste
  • Olive Oil – 2 tablespoons

For the Skewers:

  • Bell Peppers – 1, cut into squares
  • Onion – 1, cut into squares
  • Tomato – 1, cut into squares
  • Wooden or Metal Skewers

Step-by-Step Recipe for Keto Paneer Tikka

1. Prepare the Marinade

In a mixing bowl, combine Greek yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, coriander powder, kasuri methi, and salt. Mix well until all the spices are blended into a smooth paste.

2. Marinate the Paneer

Add the cubed paneer to the marinade and gently coat each piece. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, allowing the flavors to infuse.

3. Prepare the Skewers

While the paneer is marinating, prepare the skewers by threading the marinated paneer, bell peppers, onions, and tomatoes alternately onto the skewers.

4. Grill the Paneer Tikka

Preheat your grill or oven to 400°F (200°C). Place the skewers on the grill or in the oven, and cook for about 15-20 minutes, turning occasionally, until the paneer is golden brown and the vegetables are tender.

5. Serve and Enjoy

Once cooked, remove the skewers from the grill or oven. Serve the Keto Paneer Tikka hot with a side of mint chutney or a fresh salad. Enjoy the burst of flavors in every bite!

Tips for Making the Perfect Keto Paneer Tikka

  • Use Fresh Paneer: Fresh paneer will yield the best texture and flavor. You can make paneer at home or buy it from an Indian grocery store.
  • Adjust the Spices: Feel free to adjust the spices to your taste. If you prefer a milder flavor, reduce the amount of red chili powder.
  • Grill for Smoky Flavor: If you have access to an outdoor grill, use it to achieve a smoky flavor that’s characteristic of traditional tandoori dishes.

Nutritional Information

Here’s a quick look at the nutritional breakdown for Keto Paneer Tikka:

  • Calories: 250 per serving
  • Protein: 15 grams
  • Fat: 18 grams
  • Carbohydrates: 5 grams
  • Fiber: 2 grams

Benefits of Keto Paneer Tikka

1. High in Protein

Paneer is an excellent source of protein, making this dish perfect for a keto diet where protein intake is crucial.

2. Low in Carbs

By substituting high-carb ingredients with keto-friendly options, this recipe keeps your carb intake low, helping you stay in ketosis.

3. Rich in Flavor

The combination of spices and the grilling process gives Keto Paneer Tikka a rich, complex flavor that’s incredibly satisfying.

4. Easy to Make

This recipe is quick and easy to prepare, making it a great option for busy weeknights or for impressing guests at your next dinner party.


1. Can I use tofu instead of paneer?

Yes, you can substitute paneer with firm tofu for a vegan version of this recipe. Tofu is also low in carbs and high in protein, making it a suitable alternative.

2. Is Greek yogurt keto-friendly?

Yes, Greek yogurt is keto-friendly as it is lower in carbs compared to regular yogurt and is high in protein.

3. Can I bake the paneer tikka instead of grilling?

Absolutely! You can bake the skewers in a preheated oven at 400°F (200°C) for 15-20 minutes, turning them occasionally for even cooking.

4. How do I store leftover paneer tikka?

Store any leftover paneer tikka in an airtight container in the refrigerator for up to 2 days. Reheat in a microwave or oven before serving.

5. What can I serve with Keto Paneer Tikka?

Keto Paneer Tikka pairs well with a fresh salad, mint chutney, or a side of keto-friendly vegetables.


Keto Paneer Tikka is a fantastic dish that brings the authentic flavors of Indian cuisine to your keto diet. It’s quick, easy, and packed with protein, making it a perfect meal for any time of the day. Whether you’re new to keto or a seasoned follower, this recipe is sure to become a favorite. Give it a try and enjoy the delectable taste of Keto Paneer Tikka!

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