By day four of Navratri last year, my husband asked if we could have “something that feels like restaurant food” without breaking the fast. We had a block of paneer, thick dahi in the fridge, and a tawa that was already warm from morning sabudana. Twenty minutes later, the kitchen smelled like mustard oil and cumin, and nobody was missing the onion-garlic version.
This vrat paneer tikka (also called farali paneer tikka or upvas paneer tikka) is a hung-curd marinade with sendha namak (rock salt), cumin, coriander, chili, and a little lemon. No onion, no garlic, no regular table salt. The cubes pick up a soft char on a skillet, in the oven, or in the air fryer, so you get that tikka bite without a tandoor.
Let’s make a small batch together. Once the curd is thick enough to cling, the rest is just coat, rest, and cook until the edges freckle.
What makes paneer tikka vrat-friendly?
Classic restaurant paneer tikka leans on onion-garlic paste, chaat masala blends that may hide garlic powder, and table salt. For vrat / upvas / farali cooking, those drop out. Rock salt seasons instead, and the flavor comes from yogurt, mustard oil, dry spices, ginger (if your family allows it), and green chili.
Paneer itself is welcome in many Navratri and Ekadashi kitchens because it is filling and protein-rich when grains and legumes are limited. Rules vary by community and family: some allow dairy and potato freely; some skip hing; some avoid certain packaged spice mixes. This recipe sticks to a clear, common farali set. If your tradition is stricter, check each spice label and skip anything that does not fit your home rules.
On non-fasting days, the same marinade works with regular salt, and you can fold the tikka into our paneer tikka quinoa bowl for a meal-prep lunch.
Test note: Ordinary yogurt slides right off the cubes. I hang 3/4 cup thick dahi in a muslin cloth for 25 to 30 minutes until it looks like soft cream cheese. The marinade should coat a spoon and leave a trail. If it drips like lassi, hang longer or stir in 1 teaspoon rajgira or singhare flour so it grips the paneer.
Why you’ll love this vrat paneer tikka
- Farali-friendly with sendha namak and no onion or garlic
- High-protein snack that actually keeps you full between fasting meals
- Three cook methods: tawa, oven, or air fryer
- Make-ahead marinade so dinner skewers are ready when you are
- Soft paneer with a light char, not dry cubes from overbaking
Perfect for
- Navratri, Ekadashi, and other upvas evenings when you want a warm savory plate
- A protein side next to jowar sabudana khichdi or a light farali thali
- Air fryer nights when the oven feels like too much
- Party platters with mint-yogurt dip (made without onion or garlic)
- Non-fasting days when you still want a no-onion, no-garlic tikka for Jain or satvik guests
Vrat-Friendly Paneer Tikka
Equipment
- Mixing bowl
- Muslin cloth or fine strainer
- Wooden or metal skewers
- Tawa, oven sheet, or air fryer
Ingredients
For the marinade
- 3/4 cup thick yogurt or hung curd 180 g; start with about 1 cup dahi, hang until thick
- 1 tablespoon mustard oil or peanut oil, plus more for brushing
- 1 teaspoon lemon juice
- 1 teaspoon Kashmiri red chili powder or to taste
- 1 teaspoon coriander powder
- 1/2 teaspoon cumin powder
- 1/4 teaspoon turmeric
- 1/4 teaspoon black pepper
- 1/2 teaspoon roasted cumin powder optional, for a deeper finish
- 1/2 inch ginger grated, optional if your family allows ginger on vrat
- 1 green chili finely minced, optional
- 1 teaspoon rajgira atta or singhare ka atta amaranth or water chestnut flour, only if the marinade is thin
- rock salt (sendha namak) to taste; use regular salt on non-fasting days
For the tikka
- 300 g firm paneer about 10 oz, cut into 1-inch cubes
- 1 small green or red capsicum cut into 1-inch pieces
- 1 firm tomato optional; deseeded and cut into 1-inch pieces; some families skip on strict vrat
- 1 small boiled potato optional; cut into 1-inch cubes for a heartier skewer
To finish
- 1 teaspoon ghee or oil for brushing while cooking
- lemon wedges for serving
- chopped cilantro for serving
- mint-cilantro yogurt dip no onion, no garlic
Instructions
Make the hung curd marinade
- If your yogurt is loose, place it in a muslin cloth or fine strainer over a bowl. Hang or drain 25 to 30 minutes until thick. You should have about 3/4 cup hung curd.
- In a mixing bowl, whisk hung curd, mustard oil, lemon juice, chili powder, coriander, cumin, turmeric, black pepper, roasted cumin if using, ginger and green chili if using, and sendha namak. The paste should be thick and clingy. If it still runs, whisk in 1 teaspoon rajgira or singhare flour.
Marinate the paneer
- Pat the paneer cubes dry with a clean towel. Add paneer, capsicum, and optional tomato or potato to the bowl. Toss gently so every side is coated. Cover and refrigerate 30 to 60 minutes. Longer than 2 hours in a lemony marinade can make the paneer soft and crumbly, so stop at one hour.
Cook (pick one method)
- Tawa: Heat a lightly greased tawa or skillet over medium heat. Shake off excess marinade and place the pieces in a single layer (skewered or loose). Cook 3 to 4 minutes per side, brushing with a little ghee or oil, until golden with dark freckles.
- Oven: Preheat to 425°F (220°C). Thread paneer and vegetables onto skewers, leaving a little space between pieces. Set on a lined sheet and bake 12 to 15 minutes, turning once, until edges char lightly. Broil 1 minute at the end if you want more color.
- Air fryer: Preheat to 375°F (190°C). Arrange in a single layer (skewers if they fit). Air fry 10 to 12 minutes, turning halfway, until the marinade looks set and the corners are speckled brown.
- Rest 2 minutes, then finish with lemon, cilantro, and a bowl of mint-yogurt dip. Serve hot.
Notes
FAQs
Q1. Can I eat paneer tikka during Navratri or other vrat days?
Yes, in many households, when it is made with sendha namak and without onion or garlic. Confirm dairy and spice rules for your family, since fasting customs are not identical everywhere.
Q2. Which salt and spices are allowed in farali paneer tikka?
Use rock salt (sendha namak). Common farali spices here are cumin, coriander, turmeric, black pepper, and plain red chili powder. Skip onion, garlic, and mixed masalas that list garlic. Hing is skipped in this recipe because some vrat kitchens avoid it.
Q3. How long should I marinate vrat paneer tikka?
Thirty minutes is enough for flavor if the curd is thick. Up to 60 minutes is ideal. Beyond that, acid from lemon and yogurt can soften the paneer too much.
Q4. Can I make this in an air fryer?
Yes. 375°F (190°C) for 10 to 12 minutes, turning once, works well. Do not overcrowd the basket, or the pieces will steam.
Q5. What can I serve with farali paneer tikka?
A mint-cilantro yogurt dip without onion or garlic, lemon wedges, and a simple cucumber salad. For a fuller fasting spread, add vrat wale aloo beside the tikka. On non-fasting days, tuck leftovers into a grain bowl like the quinoa one above.
Q6. My marinade will not stick. What went wrong?
The yogurt was too thin, or the paneer was wet. Hang the curd longer, pat the cubes dry, and use a teaspoon of rajgira or singhare flour as a binder if needed.
Closing
This vrat paneer tikka is the fasting snack I reach for when sabudana fatigue hits and the table still wants something warm and savory. Soft paneer, a little char, and a marinade that respects sendha namak without tasting bland.
For more sendha-namak meals beyond tikka, start with our Navratri vrat recipes. If you make these for Navratri or a quiet Ekadashi evening, tell me: tawa, oven, or air fryer? Drop a comment below.
Made this? Share a photo and tag @petitepaprika on Instagram. I love seeing your kitchen creations!
