We’ve always loved the bold, smoky flavors of paneer tikka. Traditionally made in a tandoor oven or on skewers over an open flame, it’s the kind of dish you crave when you want something spiced, charred, and deeply satisfying.
When we started experimenting with keto versions of our Indian favorites, paneer tikka was high on our list. But let’s be honest—firing up the grill or threading skewers after a long day isn’t always in the cards. So we came up with this skillet version, and it quickly became a weeknight hero.
This Keto Paneer Tikka Skillet brings together golden-seared cubes of paneer cheese and colorful bell peppers in a yogurt-based marinade bursting with flavor. The best part? It all comes together in one pan. It’s got all the tandoori vibes, minus the hassle.
Whether we’re serving it on a bed of cauliflower rice or enjoying it straight from the skillet, it never fails to hit the spot. High in protein, low in carbs, and seriously addictive.
Keto Paneer Tikka Skillet
This skillet version of paneer tikka is perfect for keto eaters. Seared paneer and colorful bell peppers get coated in a creamy, spiced yogurt marinade and cooked to golden perfection—all in one pan. Approx. 400 calories per serving.
Ingredients
For the Marinade:
For the Skillet:
Instructions
Make the Marinade:
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In a large bowl, whisk together the yogurt, lemon juice, ginger garlic paste, and all the spices. Mix until smooth.
Marinate the Paneer and Veggies:
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Add the paneer cubes, bell peppers, and red onion to the bowl. Toss everything gently to coat.
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Cover and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor.
Cook the Skillet:
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Heat ghee or avocado oil in a large skillet over medium-high heat.
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Add the marinated paneer and vegetables in a single layer (cook in batches if needed).
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Let them sear for 4–5 minutes without moving too much—this helps get that golden crust.
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Flip and cook another 4–5 minutes, until the paneer is golden and the veggies are tender with a bit of char.
Serve:
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Transfer to a serving plate and garnish with fresh cilantro. Serve hot as is, or over a bed of cauliflower rice for a more filling meal.
Nutrition Facts
Servings: 4 ServingCalories:400kcalTotal Fat:32gSaturated Fat: 18gTotal Carbohydrate:7gDietary Fiber: 2gSugars: 4gProtein:19g
Note
Substitutions & Variations
- Dairy-Free: Try extra-firm tofu and use coconut yogurt in the marinade.
- Add Greens: Toss in baby spinach during the last minute of cooking for an extra veggie boost.
- Spicier Version: Add chopped green chili or a pinch of cayenne.
- Make It a Wrap: Serve in lettuce wraps with a dollop of keto-friendly raita or sour cream.
- Bulk It Up: Add mushrooms or zucchini chunks to the veggie mix.
