High Protein Paneer Oats Veggie Tikki Recipe | Healthy Snack for Weight Loss
If you’re looking for a delicious, protein-packed snack that’s both healthy and satisfying, Paneer Oats Veggie Tikki is the perfect choice! Made with the goodness of paneer, fiber-rich oats, and colorful vegetables, this recipe strikes the right balance between taste and nutrition. Whether you prefer the traditional crispy tikkis cooked with a little oil on the pan or a guilt-free air-fried version, these tikkis make a wonderful addition to your breakfast, lunchbox, or evening snack. They’re filling, high in protein, and easy to digest — a wholesome treat for kids and adults alike!
Ingredients
- 100 gms Paneer grated
- ½ Katori Rolled oats powdered or lightly roasted
- 1 medium Boiled potatoes optional
- ½ Katori Mixed vegetables grated carrot, chopped capsicum, beans, peas, corn
- 1 tsp Ginger-garlic paste
- 1 Green chili finely chopped
- 2 tbsp Coriander leaves finely chopped
- Salt – to taste
- ½ tsp Red chili powder
- ½ tsp Coriander powder
- ¼ tsp Garam masala
- ½ tsp Lemon juice or amchur powder
- 1 tbsp Besan or rice flour for binding (optional if needed)
Instructions
Preparation Steps (Common Base)
- In a bowl, mix grated paneer, boiled potato, oats, and all the chopped veggies.
- Add salt, spices, ginger-garlic paste, and lemon juice.
- Mix everything well to form a soft dough. Add a bit of besan or rice flour if it’s too moist.
- Shape into small round or oval tikkis.
Version 1: With Oil (Pan-Fried)
- Heat a non-stick pan or tawa and drizzle 1–2 tsp oil.
- Place the tikkis and cook on medium flame.
- Flip once golden brown on one side.
- Cook both sides till crisp and golden.
- Serve hot with mint chutney or curd dip.
- Tip: Use minimal oil by brushing or spraying instead of pouring for a lighter version.
Version 2: Without Oil (Air-Fried / Oven-Baked)
- Air Fryer:
- Preheat to 180°C.
- Place tikkis in a single layer on the tray.
- Air fry for 10–12 minutes, flipping halfway.
- Brush lightly with oil or skip completely for an oil-free version.
- Oven:
- Preheat oven to 200°C.
- Line a tray with parchment paper and arrange tikkis.
- Bake for 15–20 minutes or until golden and crisp, flipping halfway.
Notes
Serving Suggestions
- Serve with mint chutney, curd dip, or tomato salsa.
- Add to healthy burgers or wraps for a protein-rich twist.
- Pair with a fresh salad for a balanced meal.
Nutrition Benefits
- High in protein (from paneer and oats)
- Rich in fiber (from oats and vegetables)
- Supports satiety and gut health
- Low in oil version is perfect for weight management