Protein-Packed Tikki Recipe for a Light Evening Snack

Tikkis are a popular Indian snack made from mashed potatoes, vegetables, and spices, often deep-fried for that crispy golden texture. However, traditional tikkis can be high in carbs. This protein-packed version uses healthy ingredients like chickpeas and paneer to boost the protein content while keeping the taste and texture just as satisfying. Perfect for a light evening snack that won't derail your healthy eating goals!

Ingredients (Makes 8-10 tikkis)

• 1/2 cup cooked chickpeas (or canned chickpeas, drained and rinsed)

• 1/4 cup crumbled paneer (Indian cottage cheese)

• 1 medium potato, boiled and mashed

• 1/4 cup finely chopped onions

• 1/4 cup finely chopped coriander leaves

• 1 green chili, finely chopped (optional)

• 1 tablespoon ginger-garlic paste

• 1 teaspoon garam masala

• 1/2 teaspoon cumin powder

• 1/2 teaspoon red chili powder

• Salt to taste

• 1 tablespoon oat flour (or any low-carb flour)

• 1 tablespoon olive oil (for shallow frying)

Instructions

1. Prepare the mixture

• In a large bowl, combine the cooked chickpeas, crumbled paneer, and mashed potato

• Add the chopped onions, coriander leaves, green chili, ginger-garlic paste, garam masala, cumin powder, red chili powder, and salt

• Mix everything together until well combined

• Add the oat flour to help bind the mixture and form a dough-like consistency

• If the mixture feels too wet, add a little more flour or some breadcrumbs to achieve the right texture

2. Shape the tikkis

• Divide the mixture into small portions and roll them into balls

• Flatten each ball between your palms to form a round or oval-shaped patty (tikki)

• Make sure the tikkis are compact so they don’t fall apart during frying

3. Shallow fry the tikkis

• Heat 1 tablespoon of olive oil in a non-stick pan over medium heat

• Once the oil is hot, carefully place the tikkis in the pan

• Fry the tikkis for 2-3 minutes on each side until they are golden brown and crispy

• Use a spatula to flip them gently and ensure they cook evenly on both sides

4. Serve and enjoy

• Once crispy, remove the tikkis from the pan and place them on a paper towel to absorb any excess oil

• Serve immediately with green chutney or yogurt for dipping

Tips

• Add extra protein: You can add boiled lentils, tofu, or even quinoa to the mixture to increase the protein content further.

• Make it vegan: Skip the paneer and use tofu as a replacement for a plant-based option.

• Bake instead of frying: For a lighter version, you can bake the tikkis at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and crisp.

• Customize the spices: Adjust the spices based on your taste. You can add garam masala, chaat masala, or roasted cumin powder for added flavor.

Frequently Asked Questions

1. Can I make these tikkis ahead of time?
Yes, you can prepare the tikkis ahead of time and refrigerate them. When you’re ready to serve, shallow fry them as needed for that crispy texture.

2. Can I use canned chickpeas?
Yes, canned chickpeas work perfectly fine. Just make sure to drain and rinse them well before using.

3. Can I make this recipe gluten-free?
Yes, use gluten-free flour or a low-carb flour like almond flour or coconut flour as a binding agent.

4. Can I make these tikkis spicy?
Yes! Feel free to increase the amount of green chili, add red chili flakes, or even a pinch of black pepper for more heat.

5. Can I freeze these tikkis?
Yes, you can freeze the uncooked tikkis. Arrange them in a single layer on a baking sheet and freeze until firm, then transfer them to a freezer-safe bag or container. When you’re ready to cook, fry them directly from frozen.