11 Low-Calorie Indian Meals Ready in Minutes

4. Grilled Paneer Tikka — Protein Without the Grease

Paneer makes for quick, protein-rich meals when grilled instead of shallow-fried. Marinate 100 g paneer cubes in hung yogurt, lemon, ginger-garlic, and spices for 10 minutes, then skewer and grill or air-fry for about 8–10 minutes. Approximate calories: 250–300 kcal per serving (100 g paneer). To cut calories further, use half paneer and half firm tofu or press paneer to remove excess moisture before grilling. This dish pairs well with a crisp salad or a small multi-grain roti for a satisfying tiffin. Quick method: cube paneer, toss with a light yogurt-spice mix, and grill in a preheated oven or air-fryer at high heat until charred at the edges. Pro tip: brush skewers with a tiny amount of oil or use nonstick spray to avoid added fat. Regional note: Paneer tikka is a party favorite adapted here for everyday light meals. Image filename suggestion: paneer-tikka.jpg. Alt text: "Grilled paneer tikka on skewers with lemon wedges."