Paneer tikka is a beloved Indian appetizer and snack, and the air fryer makes it faster and easier than ever. Cubes of paneer are marinated in a spiced yogurt mixture, then air-fried until they develop those gorgeous charred edges and a slightly smoky flavour. At only 4g net carbs per serving and ready in under 30 minutes, this is one of the simplest and most delicious vegetarian keto recipes you can make. The yogurt marinade tenderizes the paneer while infusing it with layers of cumin, coriander, and garam masala. Serve it as a starter, pile it on top of a salad, or make it the star of your dinner alongside some mint chutney and cauliflower rice.

Why This Works on Keto

Paneer is an ideal keto protein — it is high in fat, high in protein, and contains virtually no carbohydrates. The yogurt marinade adds tangy flavour and helps achieve the characteristic tikka char without adding significant carbs (full-fat yogurt has only about 4g carbs per 100g, and you use a small amount spread across four servings). Air frying uses minimal oil while producing results comparable to tandoor cooking, keeping the calorie count reasonable at 320 per serving with 26g of fat.

Ingredients

For the marinade

  • 400g paneer, cut into 3cm cubes
  • 80g full-fat Greek yogurt
  • 15ml mustard oil or vegetable oil
  • 10ml lemon juice
  • 5g garam masala
  • 5g ground cumin
  • 3g ground coriander
  • 3g kashmiri red chili powder
  • 2g ground turmeric
  • 2g amchur (dried mango powder) or extra lemon juice
  • 3g salt

For serving

  • 1 small red onion, sliced into rings
  • 1 green bell pepper (100g), cut into chunks
  • Lemon wedges
  • Fresh mint chutney
  • Chaat masala for sprinkling

Instructions

  1. In a large bowl, combine the Greek yogurt, mustard oil, lemon juice, garam masala, cumin, coriander, red chili powder, turmeric, amchur, and salt. Whisk until smooth.
  2. Add the paneer cubes and gently toss until each piece is evenly coated. Cover and marinate for at least 10 minutes at room temperature, or up to 4 hours in the fridge for deeper flavour.
  3. If using bell pepper chunks and onion rings alongside the paneer, toss them in a small amount of the marinade as well.
  4. Preheat the air fryer to 200C (400F) for 3 minutes.
  5. Arrange the marinated paneer cubes (and vegetables if using) in a single layer in the air fryer basket. Do not overcrowd — work in batches if necessary.
  6. Air fry for 10-12 minutes, shaking the basket or flipping the pieces halfway through, until the paneer is golden brown with charred spots.
  7. Transfer to a serving plate and sprinkle with chaat masala. Serve immediately with lemon wedges, sliced onion rings, and mint chutney on the side.

Tips & Variations

  • Mustard oil matters: Traditional paneer tikka uses mustard oil, which gives a distinctive pungent flavour. If you cannot find it, use any neutral oil, but the flavour will be slightly different.
  • Skewer style: Thread the paneer and vegetables onto wooden skewers (soaked in water for 10 minutes) before air frying for a more authentic presentation.
  • Oven method: If you do not have an air fryer, bake at 220C (425F) on a wire rack set over a baking sheet for 15-18 minutes, flipping once.
  • Longer marinade: For the best flavour, marinate overnight in the fridge. The yogurt and acid tenderize the paneer beautifully over time.
What is the best paneer for tikka?
Firm, fresh paneer works best for tikka as it holds its shape during cooking. Avoid very soft paneer, which may crumble. If your paneer is too soft, press it under a heavy plate for 30 minutes to remove excess moisture before cubing.
Can I use tofu instead of paneer?
Extra-firm tofu is a good substitute. Press it for 30 minutes to remove excess water, then cube and marinate as directed. The texture will be slightly different — less creamy than paneer — but the spice coating and char will still taste excellent. Use a dairy-free yogurt for the marinade to keep it fully vegan.
What is chaat masala?
Chaat masala is a tangy, salty Indian spice blend made from amchur (dried mango powder), cumin, coriander, black salt, and other spices. It adds a distinctive sour-salty kick to snacks and street food. You can find it in Indian grocery stores or online. If unavailable, a squeeze of lemon juice and a pinch of salt will give a similar effect.