Restaurant-Style Paneer Tikka Recipe | Easy Homemade Paneer Tikka with High Protein

Hello, food lovers! Welcome back to my kitchen in Agra, where the aroma of spices and grilled paneer takes me straight to those bustling North Indian restaurants. Today, we're making the ultimate crowd-pleaser: Paneer Tikka – soft, melt-in-your-mouth paneer cubes marinated in a fiery yogurt spice mix, skewered with veggies, and grilled to perfection with those signature charred edges.

If you're searching for an authentic restaurant-style paneer tikka recipe that's easy to make at home (oven, stovetop, or grill), look no further! This version delivers that smoky tandoori flavor without a traditional tandoor. Plus, we'll dive into why paneer is a protein powerhouse – especially if you're tracking "paneer protein per 100g" or "100 gm paneer protein" for your fitness goals.

What is Paneer Tikka? A Quick Intro

Paneer Tikka is a classic North Indian appetizer where fresh paneer (Indian cottage cheese) cubes are marinated in thick hung curd (yogurt) blended with aromatic spices, then skewered with onions, bell peppers, and tomatoes, and grilled until slightly charred. It's smoky, spicy, tangy, and utterly addictive – the vegetarian answer to chicken tikka!

Fun fact: In restaurants, it's cooked in a blazing-hot tandoor for that signature smokiness. At home, we recreate it using oven-broiling, stovetop tawa, or air fryer – and it tastes just as good!

Why Paneer is a Protein Superstar: Paneer Protein Per 100g

Paneer is a favorite among vegetarians and fitness enthusiasts because it's a complete protein source packed with all essential amino acids.

100 gm paneer protein content: Approximately 18-21 grams (most sources agree on ~18-20g per 100g for standard full-fat paneer, with some premium or homemade versions reaching 21g+). This makes it excellent for muscle building, weight management, and satiety.

Other highlights per 100g paneer:

1. Calories: ~265-321 kcal
2. Fat: 20-25g (healthy fats)
3. Calcium: 480-714mg (great for bones!)

Compared to many plant proteins, paneer offers higher bioavailability and creaminess – perfect for high-protein meals!

Ingredients for Restaurant-Style Paneer Tikka (Serves 4 as Appetizer)

For the Marinade:

1. 400g fresh paneer (cut into 1.5-inch cubes)
2. 1 cup thick hung curd (or Greek yogurt)
3. 2 tbsp ginger-garlic paste
4. 1 tbsp Kashmiri red chili powder (for color & mild heat)
5. 1 tsp turmeric powder
6. 1 tsp garam masala
7. 1 tsp roasted cumin powder
8. 1 tsp coriander powder
9. 1 tsp chaat masala
10. 1 tbsp lemon juice
11. 2 tbsp mustard oil (or regular oil + ½ tsp mustard seeds for flavor)
12. Salt to taste
13. 1-2 tbsp besan (gram flour) – optional for binding

Veggies for Skewers:

1. 1 large onion (cut into petals)
2. 1 large green bell pepper (capsicum, cubed)
3. 1 large red bell pepper (optional for color)
4. 1 medium tomato (deseeded, cubed – optional)

For Basting & Garnish:

1. Melted butter or ghee
2. Chaat masala
3. Lemon wedges
4. Fresh coriander leaves

For Serving:

1. Green mint-coriander chutney
2. Onion rings

Step-by-Step: How to Make Authentic Paneer Tikka at Home

Step 1: Prepare Hung Curd Hang 2 cups regular curd in muslin cloth for 1-2 hours to get thick hung curd. This is key for creamy marinade that clings to paneer!

Step 2: Make the Marinade In a large bowl, whisk hung curd with all spices, ginger-garlic paste, lemon juice, salt, and oil. Add besan if using. Taste and adjust – it should be bold and tangy!

Step 3: Marinate the Paneer Gently fold in paneer cubes, onions, and bell peppers. Coat everything well. Cover and refrigerate for minimum 2 hours (best overnight for restaurant-level flavor).

Step 4: Skewer & Grill Preheat oven to 220°C (430°F) with broiler mode. Thread marinated paneer and veggies alternately on skewers. Place on a greased tray or wire rack. Broil for 10-12 minutes, turning halfway. Baste with butter/ghee for shine. For stovetop: Heat tawa, cook 4-5 minutes per side until charred.

Step 5: Final Touch Sprinkle chaat masala, squeeze lemon, garnish with coriander. Serve hot!

Pro Tips for Perfect Paneer Tikka Every Time

1. Use firm, fresh paneer – soak in hot water 5-10 mins if crumbly.
2. Don't over-marinate paneer (max 24 hrs) to avoid sourness.
3. For smoky flavor: Place hot charcoal in a bowl with ghee, cover for 2 mins (dhungar method).
4. Variations: Hariyali (green marinade with coriander-mint) or Achari (pickle spices).

Nutrition (Per Serving – Approx 4-5 Pieces)

1. Calories: 280-320 kcal
2. Protein: 18-22g (thanks to paneer protein per 100g!)
3. Fat: 20-25g
4. Carbs: 8-10g
5. Calcium: High