Oven Hariyali Paneer Tikka
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Paneer cubes marinated in coriander-mint yogurt and roasted — oven hariyali paneer tikka.
Hariyali paneer tikka is paneer marinated in a green mint and coriander paste with hung curd. It is baked or grilled until the edges char a little. It is a starter that disappears first at any party.
Ingredients
How to Make It
Blend green marinade with yogurt.
Coat paneer; rest 30 mins.
Bake or grill until lightly charred.
Nutrition per serving
* Approximate values per serving
Health Benefits
High-protein starter with herb yogurt. Oven path skips deep oil; use low-fat paneer if preferred.
The hung curd marinade tenderises the paneer and keeps it moist. The herbs give a bright flavour with no extra fat.
Pro Tips
- →Firm paneer.
- →Don’t overbake dry.
- →Serve with onion.
- →Hang the curd for 30 minutes so the marinade does not run off.
- →Marinate at least 30 minutes.
- →Grill on high heat so the edges char before the paneer dries.
A calorie note
Most of the calories in this dish come from a few ingredients. For reference, per 100 g: Cooking oil: about 884 kcal (about 40 kcal per teaspoon); Paneer: about 300 kcal; Plain curd (whole milk): about 61 kcal. Measure these with a spoon or scale, because small changes here move the total more than anything else. Values are rounded from USDA FoodData Central and the Indian Food Composition Tables (IFCT 2017), as of 13 Oct 2026, and vary by variety and by table. General information, not medical advice.
Variations
- 1Capsicum.
- 2Tofu.
- 3Thread onion and capsicum on the skewers.
Frequently Asked Questions
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