High Protein Roti & Paneer Tikka (Edit recipe)

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A quick and protein-packed twist on classic Indian comfort food. This High-Protein Paneer Tikka & Roti comes together in just 15 minutes and delivers 25g of protein using simple ingredients you already have at home. Tender air-fried paneer, sautéed veggies, and a soft Greek-yogurt roti make this a balanced, macro-friendly meal you’ll want on repeat. Serve with the refreshing cucumber raita for the perfect high-protein weeknight dinner or meal prep option. Great for anyone looking for healthy Indian recipes, macro-friendly meals, vegetarian protein, or quick weekday dinners.

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Original Recipe

PREP TIME

10 minutes

COOK TIME

15 minutes

INGREDIENTS

17

Serves: 1

Ingredients

For the Paneer

2 oz Paneer, cubed
2 Tbsp Tandoori Spice
1 tsp Coriander Cumin Powder (Dhana Jeera)
1 tsp Chili Powder
1 tsp Garam Masala
1 tsp Garlic, minced
1.5 cup Frozen Vegetables, Pura Vida Mixed Veggies

For the Roti

35 grams Plain Greek Yogurt, Nonfat
25 grams Whole Wheat Flour

For Raita

50 grams Plain Greek Yogurt
1 whole Cucumber, shredded, water squeezed out
1 tsp Garlic, minced
1 tsp Jalapeño Pepper, minced
.5 tsp Coriander Cumin Powder (Dhana Jeera)

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Process

Cook Mode

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Prepare Paneer:
Mix paneer with spices and spray with oil. Air fry at 400°F for 6–7 minutes until golden and crispy.
Make Roti Dough:
Combine roti ingredients. Knead into a soft dough and set aside.
Prepare Raita:
Mix squeezed cucumber with yogurt & ingredients. Season with salt and pepper.
Cook Veggies & Paneer:
Heat a stir-fry pan over medium-high heat. Spray with oil.
Add mixed veggies and cook for 3–4 minutes.
Add air-fried paneer, toss, and cook for another 3–4 minutes. Season with salt & pepper.
Cook Roti:
Roll out dough into thin circles. Use parchment paper and flour if needed.
Heat a flat pan and cook each roti for ~2 minutes per side.
Optional: Brush with ghee for extra flavor.

Notes

Serve & Enjoy!

Plate your roti, paneer tikka, and raita. Dig in and savor the flavors!

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About This Recipe

Show nutritional information

This is our estimate based on online research.
Calories:	519
Fat:	19 g
Carbohydrates:	51 g
Protein:	26 g
Cholesterol:	72 g
Sodium:	171 mg
Fiber:	7 g
Sugars:	13 g
Sugar Alcohol:	0 g
Calculated for total recipe.