Snack

Paneer Tikka Bites

Name: Paneer Tikka Bites
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 70 g Paneer; 30 g Greek yogurt, 0% fat; Half a tablespoon (8 g) Indian curry paste; 30 g Red onion; A squeeze Lemon juice; 4 sprays Olive oil spray; A few leaves Fresh coriander

Cubes of paneer and wedges of red onion in a yogurt and curry paste marinade, grilled until charred at the edges. 17 g of protein for 252 kcal.

Calories: 252kcal
Protein: 17g
Fat: 18g
Carbs: 7g

Per serving, makes 1. 10 minutes of work, then fifteen minutes to marinate. Published 8 September 2026.

Allergens

Milk

Some jars contain mustard seed. Check the label.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Paneer70 g
Greek yogurt, 0% fat30 g
Indian curry pasteHalf a tablespoon (8 g)
Red onion30 g
Lemon juiceA squeeze
Olive oil spray4 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Fresh corianderA few leaves

Method

Cut the paneer into 2 cm cubes and the onion into wedges. Mix the yogurt, curry paste and lemon in a bowl and turn the paneer and onion through it. Leave for fifteen minutes.
Heat the grill to high and spray a foil-lined tray. Spread the pieces out on it, or thread them onto a skewer.
Grill for about eight minutes, turning halfway, until the marinade has charred spots and the onion has softened. Scatter the coriander over.

Worth knowing

Paneer does not melt, so it can go under a hot grill and come out with a charred crust and a soft middle.
Jarred curry paste is oil-based and around 250 kcal per 100 g. The half tablespoon here is enough to coat everything.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.