High Protein Sandwich or Protein Tikki

Name: High Protein Sandwich or Protein Tikki
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Cuisine: Indian
Ingredients: 1 cup boiled chickpeas; 8 clove garlic; 2 green chilies; 1 onion (chopped); 0.5 cup grated carrot; 100 g high-protein paneer / tofu / feta cheese; 1 cup coriander leaves; 0.5 cup mint leaves; salt (to taste); 1 tbsp chili flakes; 1 tsp cumin powder; 0.25 tsp black pepper; 1 tsp oregano; 3 tbsp sattu or besan; 1 cup hung curd; 2 tbsp chopped coriander; 1 grated carrot; 1 tsp olive oil; 0.5 tsp honey; salt (to taste); seasoning spices (optional)

A delicious, healthy, protein-packed snack that keeps you full and energized — perfect for breakfast, lunch, or post-workout! This recipe offers versatility with options to make a grilled sandwich or protein-packed tikkis. It's loaded with chickpeas, paneer or tofu, and fresh herbs, paired with a creamy hung curd dip for a wholesome experience.

high-protein paneer / tofu / feta cheese

seasoning spices (optional)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Step 1

Add all tikki ingredients to a blender and grind coarsely.

Step 2

Mix the ground mixture well with spices and salt.

Step 1

Mix in sattu or besan for binding.

Step 2

Shape into tikkis and pan-fry until golden on both sides.

Step 1

Spread the mix directly on bread slices.

Step 2

Grill in a sandwich maker until crispy and golden.

Step 1

Mix all hung curd sauce ingredients in a bowl until well combined.

Step 1

Spread hung curd sauce on bread slices.

Step 2

Add tikkis and salad of your choice, then grill or enjoy as is.

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

For a vegan option, use tofu instead of paneer or feta cheese.

Adjust the spice level by adding more or fewer green chilies and chili flakes.

Ensure the hung curd is thick to avoid a watery dip.

You can bake the tikkis instead of pan-frying for a healthier option.

Serve the sandwich with a side of fresh salad or soup for a complete meal.

Can I use canned chickpeas instead of boiled chickpeas?

Yes, you can use canned chickpeas. Make sure to rinse and drain them well before use.

What can I use as a substitute for sattu or besan?

You can use breadcrumbs or mashed potatoes as a binding agent if sattu or besan is unavailable.

Can I make the tikkis in advance?

Yes, you can prepare the tikkis in advance and store them in the refrigerator for up to 2 days. Reheat before serving.

Is there a gluten-free option for this recipe?

Yes, ensure the binding agent is gluten-free, such as chickpea flour (besan), and use gluten-free bread for the sandwich.

Can I skip the hung curd sauce?

The hung curd sauce adds creaminess and flavor, but you can skip it or replace it with a vegan yogurt alternative.

high-protein paneer / tofu / feta cheese

seasoning spices (optional)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Step 1

Add all tikki ingredients to a blender and grind coarsely.

Step 2

Mix the ground mixture well with spices and salt.

Step 1

Mix in sattu or besan for binding.

Step 2

Shape into tikkis and pan-fry until golden on both sides.

Step 1

Spread the mix directly on bread slices.

Step 2

Grill in a sandwich maker until crispy and golden.

Step 1

Mix all hung curd sauce ingredients in a bowl until well combined.

Step 1

Spread hung curd sauce on bread slices.

Step 2

Add tikkis and salad of your choice, then grill or enjoy as is.

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

For a vegan option, use tofu instead of paneer or feta cheese.

Adjust the spice level by adding more or fewer green chilies and chili flakes.

Ensure the hung curd is thick to avoid a watery dip.

You can bake the tikkis instead of pan-frying for a healthier option.

Serve the sandwich with a side of fresh salad or soup for a complete meal.

Can I use canned chickpeas instead of boiled chickpeas?

Yes, you can use canned chickpeas. Make sure to rinse and drain them well before use.

What can I use as a substitute for sattu or besan?

You can use breadcrumbs or mashed potatoes as a binding agent if sattu or besan is unavailable.

Can I make the tikkis in advance?

Yes, you can prepare the tikkis in advance and store them in the refrigerator for up to 2 days. Reheat before serving.

Is there a gluten-free option for this recipe?

Yes, ensure the binding agent is gluten-free, such as chickpea flour (besan), and use gluten-free bread for the sandwich.

Can I skip the hung curd sauce?

The hung curd sauce adds creaminess and flavor, but you can skip it or replace it with a vegan yogurt alternative.

High Protein Sandwich or Protein Tikki

Stuck mid-recipe?

Ingredients

For Tikki / Grilled Mix

For Binding (if making Tikki)

For Hung Curd Sauce / Dip

Want to keep this recipe for later? We can email it to you!

Nutrition (per serving)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Carbs

17.1g (6.21%)

Sugars

3.8g (7.6%)

Healthy Fat

3.0g

Unhealthy Fat

1.6g

% Daily Value based on a 2000 calorie diet

How to make High Protein Sandwich or Protein Tikki

Prepare Tikki or Grilled Mix

For Tikki

For Grilled Sandwich

Prepare Hung Curd Sauce / Dip

Assemble Sandwich

Want to keep this recipe for later? We can email it to you!

Nutrition (per serving)

Nutrition (per serving)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Carbs

17.1g (6.21%)

Sugars

3.8g (7.6%)

Healthy Fat

3.0g

Unhealthy Fat

1.6g

% Daily Value based on a 2000 calorie diet

Tips & Tricks

FAQS

High Protein Sandwich or Protein Tikki

Stuck mid-recipe?

Ingredients

For Tikki / Grilled Mix

For Binding (if making Tikki)

For Hung Curd Sauce / Dip

Want to keep this recipe for later? We can email it to you!

Nutrition (per serving)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Carbs

17.1g (6.21%)

Sugars

3.8g (7.6%)

Healthy Fat

3.0g

Unhealthy Fat

1.6g

% Daily Value based on a 2000 calorie diet

How to make High Protein Sandwich or Protein Tikki

Prepare Tikki or Grilled Mix

For Tikki

For Grilled Sandwich

Prepare Hung Curd Sauce / Dip

Assemble Sandwich

Want to keep this recipe for later? We can email it to you!

Nutrition (per serving)

Nutrition (per serving)

Calories

160.1kcal (8.01%)

Protein

9.6g (19.1%)

Carbs