This paneer tikka sandwich is a delicious, high-protein, and wholesome meal perfect for breakfast, lunch, or a quick snack. The homemade paneer tikka and 2 flavorful spreads: yogurt sauce and mint chutney is where the magic happens. Whether you’re looking for a healthy vegetarian sandwich, a low-fat meal, or a high-protein dinner, this one-pan paneer tikka sub is a must-try.
FEATURED COMMENT
I made this sandwich last week and it exceeded expectations. My family really enjoyed it as well. The star of the recipe is the yogurt sauce which was delicious. Will be making it again, maybe even as a party snack with the chutney and sauce as dips.
DIANNE
Why you’ll love these paneer sandwiches
- Healthy & High-Protein: This paneer tikka sandwich is packed with protein from homemade paneer and yogurt sauce, making it a great vegetarian high-protein sandwich recipe.
- Low in Calories & Fat: A low-calorie paneer tikka sub made without heavy cream, cheese or excess oil, perfect for a weight-loss-friendly meal.
- Easy to Make: This one-pan tandoori paneer sandwich can be easily made on stovetop. No skewers, grill or oven needed.
- Simple Ingredients: Made with readily available pantry staples, this easy paneer sandwich recipe for beginners requires minimal prep.
- Loaded with Flavor: A spicy paneer tikka sandwich with a smoky, tandoori-style marinade, fresh vegetables and 2 simple and delicious sauces.
- Great for Any Meal: Perfect for breakfast, lunch, or a quick high-protein dinner.
- Customizable: Effortlessly change these sandwiches into paneer tikka burgers or sliders by just changing up the bread. Or omit the bread entirely and make it a low-carb paneer tikka bowl by chopping up the paneer tikka and veggies into smaller chunks.
Let’s see how to make these paneer tikka subs:
Ingredients
(You can find the exact measurements and instructions in the printable recipe card at the end of this page.)
- Paneer: Get a fresh block of paneer from the refrigerator section of your store. Freshness of paneer, to begin with, is important for the paneer tikka to turn out awesome.
- Vegetables: Onions, tomatoes, bell peppers and lettuce. I used Batavia lettuce here, but any lettuce is fine.
- Green chutney: Get the recipe for mint coriander chutney here.
- Spices: You’ll need a few ground spices for tandoori marinade as well as the yogurt sauce: Kashmiri chili powder (or paprika), coriander, cumin, garam masala, chaat masala, black pepper and salt.
- Oil: You’ll need peanut oil (or any cooking oil of your preference) and mustard oil (gives the distinct flavor to paneer tikka). You can replace mustard oil with other cooking oils, but the flavor will be slightly different.
- Yogurt: You can use store-bought Greek yogurt or use homemade. If your homemade curd is runny, hang it in a cheesecloth for 30 minutes until all the excess water drains and you get thick yogurt.
- Bread: I recommend sturdy bread like sourdough sandwich rolls, which can hold all that delicious chutney, sauce and fillings together.
How to make paneer tikka sandwiches: Step by step
Make paneer tikka
The process is the same as in the easy recipe for tawa paneer tikka.
Make tandoori marinade: Heat mustard oil and add it to Kashmiri chili powder in a small bowl. Mix well and then add the rest of the ingredients: coriander, cumin, garam masala, chaat masala, black pepper, salt, lemon juice and yogurt.
Marinate paneer: Slice paneer into thin rectangular slabs. Mix the paneer slices with the marinade and set aside for about 10 minutes.
Pan-fry the paneer tikka: Heat oil in a pan and fry the paneer slices, flipping frequently, until golden on all sides.
Sauté vegetables
Remove the paneer slices and add thinly sliced onions and bell peppers to the same pan with the leftover oil. Sprinkle a generous pinch of salt and pepper. Sauté until soft and cooked.
Using sauteed onions and peppers rather than raw ones, gives a unique taste to the paneer sandwich.
Make mint coriander chutney
This green chutney with mint and coriander is a fresh, flavorful, and healthy spread that takes your paneer tikka sandwich to the next level.
Make spicy yogurt sauce
In a small bowl, mix yogurt, lemon juice, honey, cumin, chaat masala, salt and black pepper. Whisk until smooth and creamy.
Toast the bread
Remove the veggies from the pan and keep aside. Split the rolls keeping one edge intact. Toast the rolls in the pan.
Assemble the paneer sandwiches
- Spread the mint chutney on the toasted bread.
- Place lettuce, sliced tomatoes and paneer slices on one side of the sandwich bread.
- Pile up sauteed veggies on top of paneer slices.
- Drizzle honey yogurt sauce and cover the sandwich. Serve immediately.
Congrats! You just made a healthier version of Subway-style paneer tikka sub at home with wholesome ingredients!
Looking for more paneer recipes?
- Paneer tikka salad with healthy oil-free salad dressing
- Easy paneer Kathi Rolls (my version of Paneer Frankie!)
- Hariyali paneer tikka skewers (looks fancy but simple 🙂 )
Easy Paneer Tikka Sandwich Recipe
Equipment
Ingredients
- 4 Sourdough sandwich rolls
Paneer tikka
- 400 grams block of paneer (about 14 ounces)
- ½ tablespoon mustard oil
- 2 teaspoons Kashmiri chili powder (or paprika)
- ½ teaspoon coriander
- ½ teaspoon cumin
- ¼ teaspoon garam masala
- ¼ teaspoon chaat masala
- ½ teaspoon Himalayan pink salt (or sea salt)
- ½ teaspoon black pepper
- 1 teaspoon lemon juice
- 1 tablespoon yogurt
- 1 tablespoon peanut oil
Vegetables
- 1 thinly sliced onion
- 1 thinly sliced bell pepper
- 1 head lettuce
- 2 tomatoes
- a few sprigs mint leaves chopped
- a bunch of coriander leaves chopped
Spicy yogurt sauce
- ½ cup yogurt
- 2 teaspoons lemon juice
- 2 teaspoons honey
- ½ teaspoon cumin
- ½ teaspoon chaat masala
- ¼ teaspoon Himalayan pink salt
- ¼ teaspoon pepper
Mint chutney
- ½ cup mint coriander chutney (recipe link in the instructions below)
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
Make paneer tikka
- Heat ½ tablespoon mustard oil in a small pan until smoky. Add it to 2 teaspoons Kashmiri chili powder in a small bowl.
- Add the rest of the tandoori marinade: ½ teaspoon coriander, ½ teaspoon cumin, ¼ teaspoon garam masala, ¼ teaspoon chaat masala, ½ teaspoon Himalayan pink salt, ½ teaspoon black pepper, 1 teaspoon lemon juice and 1 tablespoon yogurt.
- Slice the paneer block into ½-inch thick slices. Mix them with the marinade.
- Keep them aside to marinate while you chop and prep the veggies.
- Heat 1 tablespoon peanut oil in a pan. Fry half the batch of paneer slices flipping and turning every 2 to 3 minutes until all sides are browned.
- Repeat for the other half. Remove the paneer and keep aside.
Sauté vegetables
- In the same pan, add (some oil will be left from the paneer) 1 thinly sliced onion and 1 thinly sliced bell pepper. Add a pinch of salt and pepper.
- Sauté for 5 to 10 minutes until the veggies are soft.
Blend mint chutney
Make spicy yogurt sauce
- In a small bowl, whisk together: ½ cup yogurt, 2 teaspoons lemon juice, 2 teaspoons honey, ½ teaspoon cumin, ½ teaspoon chaat masala, ¼ teaspoon Himalayan pink salt and ¼ teaspoon pepper.
Build paneer tikka sandwiches
- Split each of the 4 Sourdough sandwich rolls, keeping one edge intact. Toast them in the pan.
- Spread the mint chutney on both sides. Place lettuce leaves and fresh tomato slices.
- Arrange paneer slices on top.
- Pile up a layer of the sautéed onions and bell peppers. Sprinkle chopped coriander leaves and mint leaves.
- Drizzle a tablespoon or more of honey yogurt sauce. Cover the paneer tikka sub and serve immediately.
Notes
- Yogurt sauce: You can make it more creamy by blending the ingredients with some cashews.
- Leftover paneer tikka: You might not be able to fit all of the paneer tikka in the sandwiches. Store them in the fridge and eat them as an appetizer or make this paneer tikka salad the next day. Mix-up the leftover (if any) mint chutney and yogurt sauce and drizzle on the salad.
- Variations: Instead of mint chutney, you can use other chutneys like avocado chutney or 5-ingredient green mango chutney.
★★★★★Did you try this recipe? Please give a star rating in the comments below ★★★★★
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I made this sandwich last week and it exceeded expectations. My family really enjoyed it as well. The star of the recipe is the yogurt sauce which was delicious. Will be making it again, maybe even as a party snack with the chutney and sauce as dips.
Thank you, Dianne! Party snacks with chutney and yogurt sauce sound exciting 🙂