Paneer Tikka Skewers
Generous paneer cubes marinated in a thick spiced yogurt and charred to perfection on skewers, served with a yogurt-mint dip. A high-protein snack that hits harder than most people's dinners.
Paneer tikka is the dish I bring to every barbecue, every tailgate, every Fourth of July party. While everyone else is grilling burgers and hot dogs, I'm grilling these, and by the end of the night, mine are always gone first.
There's something about the combination of smoky char and the creamy, spiced yogurt marinade that's universally appealing. Even my most committed meat-eating friends grab these off the grill before reaching for the burgers. The marinade does double duty, yogurt tenderizes and adds protein while the spices build a crust that chars beautifully over high heat.
As a snack or appetizer, each serving delivers 22g of protein, more than most people's entire lunch. I also make these as a pre-gym snack sometimes. A few skewers with the yogurt-mint dip, and I'm fueled up and ready to go.
The Protein Upgrade
Standard paneer tikka as an appetizer uses modest paneer portions with a thin marinade, about 12-14g protein per serving. We loaded up the skewers with 12oz of paneer (an extra-generous portion), used a thick Greek yogurt marinade that clings to every cube, and built a yogurt-mint dipping sauce right in. From ~13g to 22g, making this snack hit harder than most people's actual meals.
Paneer Tikka Skewers
Ingredients
- 12 oz paneer (cut into 1.5-inch cubes) 21g protein
- 1 large bell pepper (cut into chunks)
- 1 medium red onion (cut into chunks)
- ¾ cup Greek yogurt (divided, half for marinade, half for dip) 3g protein
- 1 tbsp oil
- 1 tbsp lemon juice
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 tsp paprika
- ½ tsp turmeric
- ½ tsp garam masala
- ½ tsp chili powder
- 1 tsp salt
- ¼ cup fresh mint leaves (for dip)
- 1 green chili (for dip)
Instructions
- Make the marinade: Mix half the Greek yogurt with oil, lemon juice, and all the spices.
- Add paneer cubes, bell pepper, and onion chunks to the marinade. Toss to coat. Marinate for at least 30 minutes (or up to 4 hours in the fridge).
- Make the yogurt-mint dip: Blend remaining Greek yogurt with mint leaves, green chili, a squeeze of lemon, and a pinch of salt.
- If using wooden skewers, soak them in water for 20 minutes.
- Thread marinated paneer and vegetables alternately onto skewers.
- Grill method: Cook on a preheated grill or grill pan over medium-high heat for 3-4 minutes per side until charred.
- Oven method: Place skewers on a foil-lined baking sheet. Broil on high for 5-6 minutes per side until charred spots appear.
- Serve hot with yogurt-mint dip on the side.
Boost Your Protein
- Add extra paneer cubes to each skewer for an extra 5g protein.
- Make a double batch, these work great as meal prep protein add-ons throughout the week.
- Pair with roasted chickpeas for a high-protein snack plate.
Ingredient Substitutions
- No paneer? Use extra-firm tofu or halloumi cheese.
- No Greek yogurt? Use cashew cream for a dairy-free marinade.
- No garam masala? Use a mix of cinnamon, cardamom, and clove.
- Swap bell pepper and onion for mushrooms and zucchini chunks.
- No paneer? Use extra-firm tofu or halloumi, pressed and cubed the same way.
