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Soaking
Soak and boil the soya granules for 2-3 hours.
Crispy soya paneer tikki
Crispy soya paneer tikki has 91.6 calories per serving (1 Small Piece) — that's 307.4 calories per 100g. It provides 5.6g protein, 5g carbs, and 5.5g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Crispy soya paneer tikki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories91.6 kcal
- Carbs5.0 g (20.1 kcal)
- Protein5.6 g (22.3 kcal)
- Fats5.5 g (49.2 kcal)
Nutrition Label
Crispy soya paneer tikki
- Serving Size1 Small Piece (30 g)
- Calories91.6 kcal
- Carbs5.0 g
- Fiber1.6 g
- Sugar1.0 g
- Protein5.6 g
- Fat5.5 g
- Saturated fat1.5 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium72.5 mg
Nutrition per 100g
- Calories307.4 kcal
- Carbs16.8 g
- Fiber5.3 g
- Sugar3.4 g
- Protein18.7 g
- Fat18.3 g
- Cholesterol0.0 mg
- Sodium243.4 mg
1 serving = 29.8g
Cooking time: 15 minutes
Serves: 14 persons
Ingredients
Refined wheat flour
1 Table Spoon
Peas fresh
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Ginger fresh
2.5 Grams
Cardamom green
2 Grams
Turmeric powder
2.5 Grams
Paneer
100 Grams
Rice bran oil
4 Table Spoon
Salt
2.5 Grams
Water
50 Milliliter
Garam masala powder
2.5 Grams
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Amchur powder
0.5 Tea Spoon
Soya chunks
100 Grams
Instructions
1
2
Mix the ingredients
Grate paneer, add boiled soya chunks to it, crumble well. Add other vegetables and spices,mash and mix well
3
Make a slurry
Mix corn flour well in water, see that no lumps are formed, and keep it aside.
4
Make tikkis
Divide the mixture into equal portions, grease the palm with little oil, take each portion and make it into a ball, flatten this in between the palm to make it flat and round.
5
Shallow fry the tikkis
Dip each tikki into slurry, heat oil on a nonstick pan, put 2-3 tikkis, shallow fry them until golden brown, flip to other side and fry till it turns brown.
6
Serve
Serve hot with homemade chutney.
Also Known As
Glycemic Index
61 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Crispy soya paneer tikki | Cheera Pacchakkari Tikki | Keerai Pattani Tikki | Matar palak tikki |
|---|---|---|---|---|
| Calories | 91.6 kcal | 67.6 kcal | 67.6 kcal | 67.6 kcal |
| Carbs | 5 g | 3.7 g | 3.7 g | 3.7 g |
| Protein | 5.6 g | 0.9 g | 0.9 g | 0.9 g |
| Fat | 5.5 g | 5.5 g | 5.5 g | 5.5 g |
| Fiber | 1.6 g | 1 g | 1 g | 1 g |
| Sugar | 1 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 72.5 mg | 99.4 mg | 99.4 mg | 99.4 mg |
| Cholesterol | 0 mg | 0.2 mg | 0.2 mg | 0.2 mg |
Health Goals Suitability
Weight Loss
At 91.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Piece (~29.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~29.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~29.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~29.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Crispy soya paneer tikki stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (183.1-274.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Crispy soya paneer tikki contains 91.6 kcal (5.6g protein, 5g carbs, 5.5g fat). That's 307.4 kcal per 100g. You can track exact portions in the Hint app.
At 91.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Crispy soya paneer tikki has 5.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Crispy soya paneer tikki is light enough for dinner at 91.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Crispy soya paneer tikki is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
