Paneer Tikka Masala
Smoky, charred paneer in a rich and creamy tomato-based tikka sauce. This protein-packed version uses a generous amount of paneer and Greek yogurt instead of cream.
This is the dish that started it all for me. When I first got serious about lifting in college, every meal plan I found was built around chicken breast and broccoli on repeat. I needed something with actual flavor that could still hit my protein goals. Paneer was the answer. It's basically a protein brick that soaks up whatever spices you throw at it.
This version swaps heavy cream for Greek yogurt, which gives the sauce a tangy richness I honestly prefer now. The yogurt also bumps the protein way up. I load it with extra paneer because why wouldn't you, it's the whole point. When I first tracked the macros on this and saw 22g protein per serving, I stopped worrying about whether I was getting enough from my meals.
I make this almost every week. It's the dish I pull out when friends come over and inevitably hit me with the "but where do you get your protein?" question. One bowl of this usually ends that conversation.
The Protein Upgrade
A standard restaurant paneer tikka masala uses about 6-8oz of paneer for four servings and finishes with heavy cream, delivering roughly 12-15g of protein per serving. We use a generous 12oz of paneer, replaced the cream entirely with Greek yogurt (used both in the marinade and the sauce), pushing protein to 22g per serving without sacrificing any of the richness.
Paneer Tikka Masala
Ingredients
- 12 oz paneer (cut into 1-inch cubes) 21g protein
- 1 cup Greek yogurt (divided, half for marinade, half for sauce) 4g protein
- 2 tbsp oil
- 1 large onion (finely diced)
- 4 cloves garlic (minced)
- 1 inch ginger (grated)
- 1 can (14oz) crushed tomatoes
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 tsp paprika
- ½ tsp chili powder (adjust to taste)
- 1 tsp salt
- 2 tbsp fresh cilantro (chopped, for garnish)
- 1 tbsp kasuri methi (dried fenugreek leaves)
Instructions
- Marinate the paneer cubes in half the Greek yogurt, 1 tsp garam masala, 1/2 tsp turmeric, and a pinch of salt. Let sit for at least 15 minutes.
- Heat 1 tbsp oil in a large pan over medium-high heat. Sear the marinated paneer cubes until golden on each side, about 2 minutes per side. Remove and set aside.
- In the same pan, add the remaining oil. Sauté the diced onion until golden brown, about 6-7 minutes.
- Add the garlic and ginger, cooking for 1 minute until fragrant.
- Add the remaining garam masala, cumin, coriander, paprika, chili powder, and remaining turmeric. Stir for 30 seconds.
- Pour in the crushed tomatoes and simmer for 10 minutes, stirring occasionally, until the sauce thickens.
- Reduce heat to low. Stir in the remaining Greek yogurt, one spoonful at a time, mixing well to prevent curdling.
- Add the seared paneer cubes back to the sauce. Crush the kasuri methi between your palms and stir in. Simmer for 5 minutes.
- Taste and adjust salt and spice. Garnish with fresh cilantro and serve hot.
Boost Your Protein
- Serve over quinoa instead of rice for an extra 4g protein per serving.
- Add 1 cup cooked chickpeas to the sauce for an extra 6g protein per serving.
- Pair with a Greek yogurt raita on the side for an extra 5g protein.
Ingredient Substitutions
- No paneer? Use extra-firm tofu for a lower-calorie, vegan-friendly swap.
- No Greek yogurt? Use cashew cream or coconut cream for a dairy-free version.
- No kasuri methi? Use a pinch of dried thyme for a similar earthy note.
- Swap oil for ghee to deepen the flavor with a more traditional finish.
