Delicious baked paneer cubes with aromatic flavors of mint, cilantro, yogurt and spices! This easy hariyali paneer tikka, also called hara bhara paneer tikka or pudina paneer tikka could be the favorite appetizer at your next party.
About The Recipe
While the more popular tandoori paneer tikka is always appetizing, this roasted paneer tikka with mint is no less of a competitor.
When it comes to complex flavors, the greenish-brown baked paneer is equally delicious. Fresh herbs and aromatics make all the difference to this hariyali paneer recipe.
It is quite an underrated recipe like roasted hariyali chicken legs.
This baked paneer recipe is quite straightforward- marinate, thread on skewers and roast in the oven. However, there are a few steps to follow so that you don’t end up with overcooked rubbery paneer tikka that looks great, but tastes bland on the inside.
This roasted paneer recipe, with all its added (small but essential) steps, will result in soft paneer tikka bursting with fresh flavors all over! It is an easy vegetarian appetizer (like chana tikki and beetroot patties) you’ll want to make every time you have guests (and paneer) at home.
(You can find the exact measurements and instructions in the printable recipe card at the end of this page.)
- Diced paneer, onion and bell peppers
- Yogurt: the most important ingredient for tandoori or tikka recipe
- Fresh herbs: mint and coriander leaves
- Ginger, garlic and green chilies
- Spices: garam masala, chaat masala, turmeric and cumin. Turmeric also gives a greenish yellow tint to paneer, which you’ll love.
- Mustard oil: gives the characteristic restaurant-style “tikka” flavor. If not available, ghee can be used. If you’re worried about saturated fat, use olive oil.
- Besan or gram flour is flour made from chana dal or split brown chickpeas. Chickpea flour can also be used.
- I’ve used Himalayan pink salt here since it has a flavor of its own. If not available, regular salt can be used.
How To Make Hariyali Paneer Tikka: Step by step instructions
Mix the paneer cubes with salt, pepper and lemon juice. Let them marinate for about 10 minutes while you prepare the second marinade.
- Roast besan on a low flame for about 5 minutes until you get a nutty aroma. Let it cool.
- Roughly chop ginger, garlic, chilies and coriander leaves.
- Blend them along with the other ingredients into a smooth paste.
- Add the blended paste to the paneer and veggie cubes. Mix and allow them to marinate in the refrigerator for a minimum of 30 minutes.
- Preheat the oven to 220°C / 430°F.
- Thread the paneer, alternating with the onions and peppers on to skewers.
- Place the skewers on a baking tray lined with parchment paper. Prop the skewers in such a way that they rest on the sides of the tray and the paneer does not touch the bottom.
- Baste with melted butter/ ghee.
Set the oven to “broil” mode. Cook for 9 to 10 minutes, until the edges of the paneer tikka are browned.
Remove the tray from the oven and allow it to rest for 5 minutes. Sprinkle chaat masala and lemon juice. Garnish with more mint and coriander!
Serve with mint chutney.
Want more of a charred look? After removing the skewers from the oven, cook on direct flame for 2-3 minutes. Turn the skewers around until charred on all sides.
Pudina Paneer Tikka Without Skewers (in a pan)
Paneer tikka can also be made in a pan with or without skewers. Skewers just make it easier for you to flip.
Slice paneer into thinner but larger slabs (about 3 inches long, 2 inches wide and ½ inch thick). Marinate as above.
Add 1 tablespoon of oil and fry the paneer cubes in batches. Use 1 tablespoon of oil for each batch. Fry on medium flame for about 3 to 5 minutes each side.
(For pictures, check out the post for paneer tikka salad recipe on how to pan-fry paneer tikka.)
After frying the paneer cubes, add a tablespoon of oil to the pan. Fry the peppers and onions in the same way, flipping and cooking until browned.
- If using store-bought paneer, soak the cubes in hot water for about 15 minutes to soften them up.
- The PRE-MARINADE helps the paneer absorb the second marinade better. (Similar to tandoori chicken tikka recipe.) So do not skip that step.
- Marinating paneer for 2 to 3 hours will yield the best results.
- Prepare the skewers before threading paneer: brush with oil if using metal ones. This helps you to remove paneer easily without getting stuck or breaking apart.
- If using wooden skewers or satay sticks, soak them in water for about 20 minutes so they don’t burn.
How To Serve Paneer Hariyali Tikka
Paneer Tikka Rolls: Drizzle green chutney on the pudina paneer tikka with peppers and onions, wrap them in roti or naan and enjoy. (The vegetarian version of chicken tikka rolls.)
Paneer Tikka Kathi Rolls: Replace the filling in the paneer kathi roll recipe with this mint paneer tikka.
And more like paneer tikka salad and sandwich, adding your favorite veggies.
When I feel too lazy to make any of the above, I pair paneer tikka with dahi bhat (curd rice).
How many calories does tandoori paneer tikka have?
The amount of calories depend on what fat you use for cooking the tikka. Paneer tikka served at restaurants are usually high in saturated fats. When you make it at home, you have more control over the ingredients. Each tikka contains roughly about 45 calories. So a serving of 4 pieces would add up to about 180 calories.
If you would like to reduce the calories further, use low fat yogurt for the marinade. Use oil to baste the tikka instead of ghee or butter.
Is paneer tikka a junk food?
Paneer is a nutrient-rich, low-carb food. 100 grams of paneer on average contains 20 grams of fat and protein and less than 2 grams of carbohydrate. It is also rich in calcium, potassium, magnesium and other minerals and vitamins. Oven baked paneer tikka made at home can be a healthy snack if you consciously limit oil and fat while cooking. This hariyali paneer tikka is so fragrant with herbs and spices that you don’t need much of anything else to make it tastier.
Is paneer heavy to digest?
Paneer is easy to digest and light on the stomach. Though it contains fats, they are easily digestible fatty acids. Paneer is also a rich source of minerals that keep your digestive system healthy and help prevent digestive disorders. However, those who have a history of stomach disorders should avoid consuming uncooked paneer.
What is the healthiest way to eat paneer?
Oven-baked paneer tikka is the healthiest way to eat paneer. Paneer is marinated in yogurt, herbs and spices and baked along with peppers and onions. Unlike curries like paneer butter masala and tikka masala, this paneer tikka recipe does not have cream or much of saturated fat (other than that used for basting). Pair it with mint chutney for more goodness. Or make it a healthy meal by serving it with chana salad.
Health Benefits of Baked Paneer
- The sphingolipids in paneer and the high amounts of protein help in combating colon and prostate cancer at the initial stages.
- Paneer is a rich source of calcium and Vitamin D and helps build strong bones and teeth.
- Unlike other sources of fat, paneer contains easily digestible fatty acids. Hence, it is an essential component in weight loss programs.
- Paneer is rich in minerals like phosphorus and magnesium, both of which are essential for the smooth functioning of the digestive system.
- Paneer is rich in magnesium that regulates the blood sugar level. Also, low carbs in paneer make it suitable for diabetic patients, too.
- Vitamin B complex present in paneer helps in building a strong immune system.
- It also contains a very high amount of potassium that helps maintain blood pressure levels.
More Tikka and Tandoori Recipes
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Hi! I’m Sheeba, welcome to Go Healthy ever after!
I have a passion for cooking delicious nourishing food that’s easy to cook with fresh natural ingredients free from additives or preservatives. The easy healthy recipes you find here will inspire you to cook with creativity.