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Paneer Tikka & Cucumber Salad

A convenient, no-cook breakfast combining oats, milk, apple, and chia seeds to provide carbohydrates, dietary fiber, and nutrients that support everyday meal planning.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

15 minutes

Cook Time

12 minutes

Total Time

27 minutes

Servings

2

Meal Type

Lunch / Dinner / High-Protein Snack

Clinical Focus

Protein-Rich Vegetarian Nutrition · Weight Management · PCOS Nutrition Bone Health

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a protein-containing vegetarian meal with vegetables and a measured amount of added fat.

Best Time to Recommend
  • Lunch or dinner
  • Afternoon or evening snack
  • Vegetarian meal plans
  • Protein-enriched meal plans
  • Meals supporting bone health
Evidence Level

Established nutritional principles based on the nutrient composition of paneer and vegetables. Individual clinical outcomes may vary.

Clinical Application

Paneer provides protein and calcium, although its fat content varies by type. Cucumber, tomatoes, capsicum, and onion contribute water, fiber, and micronutrients. Grilling or pan-cooking with measured oil can limit excess added fat.

Clinical Objective

To provide a warm, nutrient-dense meal containing plant-based protein, carbohydrates, dietary fiber, and vegetables.

Best Time to Recommend
  • Lunch or dinner
  • Light evening meal
  • Vegetarian meal plans
  • Weight-management meal plans
  • Meal plans requiring additional legumes and vegetables
Evidence Level

Established nutritional principles based on the nutrient composition of lentils and vegetables. Individual clinical outcomes may vary.

Clinical Application

Masoor dal contributes plant protein, iron, folate, and dietary fiber. Carrots, tomatoes, and spinach provide additional micronutrients and flavor. The soup can be served as a light meal or combined with a suitable carbohydrate source according to individual requirements.

ABOUT THIS RECIPE(Approximate values per serving. )

Paneer Tikka & Cucumber Salad combines cubes of paneer marinated in yogurt, ginger, garlic, and spices with a fresh salad of cucumber, tomatoes, capsicum, and onion. The paneer is cooked on a grill or non-stick pan until lightly golden and served with lemon dressing.

This recipe offers a protein-containing vegetarian meal that can be adjusted according to individual energy and nutrient requirements. The quantity and type of paneer influence its final energy, saturated fat, and protein content.

Nutrition Facts (Approximate values per serving. )

Calories
320 kcal
Protein
21 g
Carbohydrates
16 g
Dietary Fiber
4 g
Fat
20 g

Values are estimates and depend on paneer type, yogurt quantity, and oil used.

INGREDIENTS

For the Paneer Tikka

Ingredients
Quantity
Paneer, cubed
200 g
Plain yogurt
¼ cup
Ginger-garlic paste
1 tsp
Turmeric powder
¼ tsp
Kashmiri chilli powder
½ tsp
Roasted cumin powder
½ tsp
Garam masala
¼ tsp
Lemon juice
1 tbsp
Salt
To taste
Oil
1 tsp

For the Cucumber Salad

Ingredients
Quantity
Cucumber, chopped
1 medium
Tomato, chopped
1 medium
Capsicum, chopped
½ cup
Red onion, sliced
¼ cup
Fresh coriander leaves
2 tbsp
Lemon juice
1 tbsp
Black pepper powder
¼ tsp
Salt
To taste

Recipe Instructions

  1. 1. Prepare the marinade Combine yogurt, ginger-garlic paste, turmeric, chilli powder, cumin powder, garam masala, lemon juice, and salt in a bowl. Why? The yogurt-based marinade coats the paneer and distributes the spices evenly.
  2. 2. Marinate the paneer Add the paneer cubes and gently mix until coated. Allow them to rest for approximately 10–15 minutes under refrigeration.
  3. 3. Prepare the vegetables Wash the cucumber, tomatoes, capsicum, onion, and coriander thoroughly. Chop them into bite-sized pieces.
  4. 4. Cook the paneer Heat a non-stick pan and lightly grease it with oil. Add the paneer cubes and cook over medium heat, turning gently until lightly golden and heated through. Chef’s Tip: Avoid cooking paneer for too long, as it can become firm and dry.
  5. 5. Assemble the salad Combine the cucumber, tomatoes, capsicum, onion, and coriander in a serving bowl.
  6. 6. Prepare the dressing Mix lemon juice, black pepper, and salt. Pour over the vegetables and toss gently.
  7. 7. Serve Divide the paneer tikka between two portions and serve alongside the fresh cucumber salad.

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CLINICAL BENEFITS

 

  • Protein Intake

  • Bone Health

  • Vegetable Intake

  • Satiety and Weight Management

  • Blood Glucose Management

  • Hormonal Health and PCOS

Share this Recipe

CLINICAL MODIFICATIONS

PCOS Friendly
Pair with vegetables and adjust the meal according to individual energy and protein requirements.
Diabetes Friendly
Consider the complete meal, including any roti, rice, or other carbohydrate accompaniment.
Weight Management
Choose paneer according to individual nutritional needs and measure the cooking oil.
Sports Nutrition
Adjust the paneer portion or add a suitable carbohydrate source according to training demands.
Pregnancy
Use pasteurized yogurt, wash vegetables thoroughly, and cook the paneer thoroughly.
Child Friendly
Reduce chilli, cut paneer into age-appropriate pieces, and ensure the texture is suitable for chewing.
Recipe Tip
Add mushrooms or zucchini to the paneer during cooking for additional variety. If using wooden skewers, soak them before grilling.
Serving Suggestion
Serve the paneer tikka with cucumber salad and a suitable portion of whole-grain roti or another carbohydrate source according to individual requirements.
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