Paneer Tikka Masala
Yogurt-marinated paneer seared until charred at the edges, then simmered in a creamy, gently spiced tomato masala — the curry-house favorite, made vegetarian and keto.
Nutrition per serving
about 1¼ cups- Net carbs
- 9.4g
- Calories
- 509kcal
- Protein
- 25g
- Fat
- 43g
- Total carbs
- 13 g
- Fiber
- 3.8 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Vegan (tofu & coconut): Pressed tofu replaces the paneer, coconut cream stands in for the yogurt and cream, and coconut and avocado oils replace the butter and ghee.
- Press the tofu for 20 minutes before marinating it in the coconut cream mixture. Sear it a little longer, 2–3 minutes per side, until golden, and use coconut cream in the sauce in place of the heavy cream.
Paneer butter masala: The milder, richer makhani style: extra butter and cream and a touch of sweetness for a velvety, orange-red sauce.
- Leave out the cayenne and blend the tomato sauce until completely smooth. Stir in all the cream and the sweetener, then swirl in the cold butter off the heat just before adding the paneer.
With roasted cauliflower: Roasted cauliflower florets folded in with the paneer stretch the curry into a bigger, heartier dinner.
- Toss the florets with the oil and a pinch of salt and roast at 425°F (220°C) for 20–25 minutes, until browned and tender. Fold them into the sauce with the paneer.
- Paneer tikka
- Masala sauce
- Nice to have (optional)
- Paneer tikka
- Masala sauce
- Nice to have (optional)
- Paneer tikka
- Masala sauce
-
¼ tsp cayenne pepperleave out - Also add
- Nice to have (optional)
- Paneer tikka
- Masala sauce
- Also add
- Nice to have (optional)
Estimated cost $10.81 for 4 servings ($2.70 each) · how we estimate
Instructions
-
Whisk the yogurt, lemon juice, 1 teaspoon chili powder, 1 teaspoon garam masala and ¼ teaspoon salt in a bowl. Add the paneer and toss gently to coat. Marinate 20–30 minutes (or up to 8 hours in the fridge).
-
Heat the ghee in a large nonstick skillet over medium-high heat. Add the paneer in a single layer and sear 1–2 minutes per side, until charred in spots. Transfer to a plate. (Or broil on a foil-lined sheet 5–6 minutes, turning once.)
-
Melt the butter in the same pan over medium heat. Cook the onion 6–8 minutes, until golden. Add the garlic and ginger for 1 minute, then the cumin, coriander, turmeric, remaining chili powder and cayenne for 30 seconds, until fragrant.
-
Add the puréed tomatoes and water and simmer 10–12 minutes, stirring often, until the sauce is thick and the butter starts to pool at the edges. For a restaurant-smooth sauce, blend it with an immersion blender.
-
Stir in the cream, the remaining garam masala and ½ teaspoon salt and simmer 2 minutes. Gently fold in the paneer and simmer 2–3 minutes more, until heated through.
-
Scatter with cilantro and serve with cauliflower rice.
Tips for success
-
Store-bought paneer can be firm and squeaky. Soak the cubes in hot salted water for 10 minutes before marinating and they turn soft and tender. - Fold the paneer in gently and avoid hard stirring once it is in the sauce — the cubes break easily.
- Many restaurants add sugar to balance the tomatoes. Simmering the sauce until it darkens brings out natural sweetness; add a pinch of keto sweetener if you like.
Nice to have, not needed
- An immersion blender makes a silky, restaurant-style sauce — leave it rustic if you don't have one.
- Kasuri methi (dried fenugreek leaves) rubbed between your palms and stirred in at the end gives the classic curry-house aroma — fine without.
Storage & meal prepMeal-prep friendly
- Keeps 3 days in the fridge
- Freezes up to 3 months
Reheat: Warm gently in a saucepan with a splash of water, stirring, or microwave 1½–2 minutes.
Prep tip: Freeze the masala sauce on its own; sear fresh paneer while it reheats for the best texture.
Refrigerate up to 3 days. Freeze the sauce on its own up to 3 months and add freshly seared paneer when reheating.
Variations
3 variations, each with its own ingredients and macrosVegan (tofu & coconut)
DietPressed tofu replaces the paneer, coconut cream stands in for the yogurt and cream, and coconut and avocado oils replace the butter and ghee.
- paneer → extra-firm tofu
- full-fat plain yogurt → coconut cream
- ghee → avocado oil
- butter → coconut oil
- heavy cream → coconut cream
7.1 g net · 399 kcal · 20 g protein · 33 g fat · ≈$1.74 per serving (−2.3 g net carbs vs the original)
Paneer butter masala
FlavorThe milder, richer makhani style: extra butter and cream and a touch of sweetness for a velvety, orange-red sauce.
- + 2 tbsp extra butter
- + ¼ cup extra heavy cream
- + 1 tsp granulated keto sweetener
- no cayenne pepper
9.8 g net · 610 kcal · 26 g protein · 54 g fat · ≈$2.92 per serving (+0.4 g net carbs vs the original)
With roasted cauliflower
VeggiesRoasted cauliflower florets folded in with the paneer stretch the curry into a bigger, heartier dinner.
- + 3 cups cauliflower
- + 1 tbsp avocado oil
12 g net · 561 kcal · 27 g protein · 46 g fat · ≈$3.22 per serving (+2.4 g net carbs vs the original)
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