Diet by Priyanka
Broccoli and paneer tikki
A shallow-fried tikki built on minced broccoli, grated paneer and almond flour, with no potato. Each tikki is 148 kcal and 2.3 g net carbohydrate.
Why Priyanka makes this
I made these the first time because my kids were eating pakoras and I wanted something to fry alongside them so I wasn’t just sitting there with a cucumber stick. The broccoli needs to be squeezed out properly, I learned that the hard way when my first batch fell apart in the ghee and made a mess of the pan. Once I got that step right, they held together and honestly tasted close enough to a regular tikki that nobody at the table asked what was different. What I noticed after eating them is that the craving for something fried and crunchy in the evening actually went away instead of just being delayed, probably because there’s real protein in there instead of just potato.
What you need
Makes 6 to 8 tikkis:
- 1.5 cups broccoli florets, finely minced
- 1 cup paneer, finely grated
- ¼ cup blanched almond flour
- 1 to 2 green chillies, finely chopped
- ½ tsp ginger paste
- ½ tsp garam masala
- ½ tsp chaat masala
- ½ tsp roasted cumin powder
- ¼ tsp salt
- 4 tbsp ghee, for shallow frying
How to make it
Steam the minced broccoli for 2 minutes, then squeeze out all excess moisture thoroughly. Skipping this step is what makes the tikkis collapse in the pan.
Mix with the paneer, almond flour, chillies, ginger and spices until a pliable dough forms. Shape into flat patties and shallow fry in hot ghee, 4 to 5 minutes per side, until golden brown.
Nutrition per tikki
| Calories | 148 kcal |
|---|---|
| Protein | 5.8 g |
| Fat | 12.8 g |
| Net carbohydrate | 2.3 g |
| Fibre | 1.4 g |
Protein moves with how densely you pack the grated paneer, and fat moves with how much ghee the patties absorb.
Who this suits
These are for the evening when everyone else is eating something fried. They give you the same texture with protein behind it, which is what stops the craving returning an hour later.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Air fried zucchini chips
- Paneer cubes with cherry tomatoes and chilli flakes
- Cucumber, onion and tomato raita
- Paneer, cucumber and capsicum salad
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.