Low-Calorie Paneer Tikka Masala | Healthy Paneer Recipes | Healthy Paneer Sabzi | JOOS Food Paneer Tikka Masala is a mouth-watering recipe in which paneer is cooked in flavorful Indian spices. This recipe is perfect for all the paneer lovers who want to eat something tasty without adding extra calories. The uniqueness of the dish lies in marinating the paneer first and then adding it to the gravy which adds to the flavour. Paneer is one of the best sources of calcium and calcium helps strengthen bones & teeth. This delicious recipe is easy to prepare and makes for a protein-rich meal. So if you are craving something healthy yet delicious this recipe is perfect for you. Serve it with brown rice and we bet you will go for a second serving.

Paneer Tikka Masala


  • 250 gms paneer cut into cubes
  • 1 green capsicum diced
  • 1 onion diced

For marination paste:

  • 1/2 cup hung curd
  • 1 tsp Kashmiri red chilli powder
  • 1/2 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/2 tsp garam masala
  • 1/2 tsp fennel powder
  • 1/2 tsp chaat masala
  • 1/4 tsp black pepper powder
  • 1/2 tsp Salt
  • 1 tsp ginger garlic paste
  • 1 tsp lemon juice

For the masala:

  • 2 onion roughly chopped
  • 3 large tomatoes roughly chopped
  • 3 garlic cloves roughly chopped
  • ½ inch ginger roughly chopped
  • ¼ cup curd
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala powder
  • 1 tsp red chili powder
  • ¼ tsp turmeric powder
  • 1 tbsp crushed kasuri methi
  • 3 tbsp milk
  • 1 tbsp Oil
  • 1 tbsp ghee
  • 2 tbsp chopped coriander leaves for garnishing
  • 1/2 tsp salt
  • 10 almonds grind to paste
  • 1 tbsp melon seeds grind to paste


  1. Prepare the marination using the listed ingredients.
  2. Add paneer, onion and capsicum and fold well so the masala is coated evenly on all the pieces.
  3. Cover the bowl, and refrigerate for an hour.
  4. Thread the paneer cubes, onion and capsicum pieces carefully in a wooden skewer.
  5. Heat 1 tsp oil in a pan and fry the paneer till all the sides are browned turning occasionally.
  6. masala of the curry
  7. Whisk the curd till smooth and keep aside.
  8. Heat the remaining oil in a pan and add the onion, tomatoes, ginger and garlic pieces and sauté till it turns pinkish brown.
  9. Keep the masala aside to cool off a bit and then puree it coarsely.
  10. In the meanwhile, heat ghee in the same pan.
  11. Add in the onion-tomato puree and let the masala cook for 3-4 minutes.
  12. Add in all the spices with 1/2 tsp salt, stir well so that the spices are incorporated in the masala paste evenly.
  13. Cook this for another 5 minutes till you see the oil leaving the sides.
  14. Add 1/4 cup of water and let the spices cook.
  15. Then add in the curd along with almond and melon seeds paste gently stirring and mixing.
  16. Simmer for 5 minutes till the gravy thickens and you see fat floating on top.
  17. Check the seasoning and the consistency as per your liking.
  18. While keeping the flame at the lowest, add the milk gently and stir.
  19. Sprinkle kasuri methi and simmer for a further minute.
  20. Add in the paneer and simmer on a low flame for 2 mins so that the paneer absorbs the taste from the masala.
  21. Garnish with fresh cilantro and serve hot with naan, roti, phulka or rice.

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