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Washing
Wash the boneless chicken pieces and let them dry for some time.
Mint chicken tikka
Mint chicken tikka has 221.7 calories per serving (1 Small Cup) — that's 213.8 calories per 100g. It provides 19.6g protein, 4.3g carbs, and 14g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, muscle gain. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mint chicken tikka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories221.7 kcal
- Carbs4.3 g (17.3 kcal)
- Protein19.6 g (78.4 kcal)
- Fats14.0 g (126.0 kcal)
Nutrition Label
Mint chicken tikka
- Serving Size1 Small Cup (100 g)
- Calories221.7 kcal
- Carbs4.3 g
- Fiber0.8 g
- Sugar0.7 g
- Protein19.6 g
- Fat14.0 g
- Saturated fat5.1 g
- Mono unsaturated fat5.8 g
- Poly unsaturated fat1.6 g
- Cholesterol112.6 mg
- Sodium409.8 mg
Nutrition per 100g
- Calories213.8 kcal
- Carbs4.2 g
- Fiber0.8 g
- Sugar0.7 g
- Protein18.9 g
- Fat13.5 g
- Cholesterol108.6 mg
- Sodium395.3 mg
1 serving = 103.7g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Cheese
6 Table Spoon
Chicken
500 Grams
Butter
2 Table Spoon
Lemon juice
4 Table Spoon
Mint leaves
50 Grams
Cashew nut
6 Table Spoon
Whole egg raw
100 Grams
Salt
1 Tea Spoon
Ginger garlic paste
1.5 Table Spoon
White pepper powder
1 Tea Spoon
Instructions
1
2
Marinate the chicken
On the other hand, take a bowl and add ginger-garlic paste, lime juice, and salt to it. Mix it well.Now, carefully apply the mixture to the chicken pieces. Let it marinate for sometime.
3
Add the other ingredients now
Then, add white pepper powder, green cardamom powder, cashews paste, cheese spread, mint paste, and whisked eggs onto the chicken pieces. Let it marinate for about 3-4 hours
4
Fix the chicken pieces on skewers
Make sure not to crush the chicken pieces. Now, place and fix these chicken pieces on the skewers and roast them well in a tandoor. Smear little butter on them
5
Serve with chutney
Once cooked, take the tikka pieces off the skewers. Serve hot with chutney or sauce.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Mint chicken tikka | Chicken malai kebab | Aale chicken kebab | Ada murgi kebab |
|---|---|---|---|---|
| Calories | 221.7 kcal | 179.3 kcal | 42.6 kcal | 42.6 kcal |
| Carbs | 4.3 g | 2.4 g | 0.6 g | 0.6 g |
| Protein | 19.6 g | 18 g | 6.4 g | 6.4 g |
| Fat | 14 g | 10.9 g | 1.6 g | 1.6 g |
| Fiber | 0.8 g | 0.5 g | 0.1 g | 0.1 g |
| Sugar | 0.7 g | 1 g | 0 g | 0 g |
| Sodium | 409.8 mg | 360.6 mg | 171.3 mg | 171.3 mg |
| Cholesterol | 112.6 mg | 106 mg | 26.2 mg | 26.2 mg |
Health Goals Suitability
Weight Loss
At 221.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (19.6g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 19.6g per serving — ideal for muscle repair and growth. Contains all essential amino acids for complete muscle building nutrition. The dairy protein includes casein and whey, both beneficial for muscle synthesis. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (5.1g) and cholesterol (112.6mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (19.6g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~103.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~103.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Mint chicken tikka stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (443.3-665 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Mint chicken tikka contains 221.7 kcal (19.6g protein, 4.3g carbs, 14g fat). That's 213.8 kcal per 100g. You can track exact portions in the Hint app.
At 221.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (19.6g) helps prevent blood sugar spikes. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Mint chicken tikka provides 19.6g protein per serving, making it a good protein source for muscle building and satiety.
Mint chicken tikka at 221.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Mint chicken tikka already has good protein (19.6g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
