Healthy High Protein Tikki No Deep Fry

User profile image
Suman Yadav (@sumansauthenticrecipe)

A nutritious and protein-rich tikki made with chana dal and soya chunks, perfect for a healthy snack or meal.

Prep Time
15min
Cook Time
30min
Total Time
45min
Healthy High Protein Tikki No Deep Fry recipe

Ingredients

4 Servings
(1 serving = 1 tikki)

Main Ingredients

  • 1cup
    Chana Dal (soaked for 6-7 hours)
  • 1cup
    Soaked Soya Chunks
  • 8clove
    Garlic Cloves
  • 1
    Kashmiri Chilli
  • 1/2tsp
    Turmeric Powder
  • 1tsp
    Cumin Seeds
  • 1/4tsp
    Hing
  • 1tsp
    Ghee
  • 1cup
    Water
  • 1
    Onion
  • 1tsp
    Coriander Powder
  • 1tsp
    Cumin Powder
  • 1/2tsp
    Amchoor Powder
  • 2
    Green Chilli
  • 1/2cup
    Coriander Leaves
  • 8
    Cashew Nuts
  • 1tbsp
    Sesame Seeds

How to make Healthy High Protein Tikki No Deep Fry

Preparation

  1. Soak the chana dal for 6-7 hours and drain.

  2. Soak the soya chunks in water until soft, then drain.

  3. In a blender, combine the soaked chana dal, soya chunks, garlic cloves, Kashmiri chilli, turmeric powder, cumin seeds, and hing. Blend until smooth.

  4. Transfer the mixture to a bowl and add chopped onion, coriander powder, cumin powder, amchoor powder, chopped green chillies, and chopped coriander leaves. Mix well.

  5. Chop the cashew nuts and add them to the mixture along with sesame seeds.

  6. Shape the mixture into small tikkis.

Cooking

  1. Heat ghee in a non-stick pan over medium heat.

  2. Cook the tikkis on both sides until golden brown and crispy.

  3. Serve hot with chutney or yogurt.

Nutrition (per serving)

Calories

260.0kcal (13%)

Protein

16.5g (33%)

Carbs

33.5g (12.18%)

Sugars

1.5g (3%)

Healthy Fat

7.5g

Unhealthy Fat

1.8g

% Daily Value based on a 2000 calorie diet

Tips & Tricks

  1. Ensure the chana dal is well-soaked for better texture.

  2. You can adjust the spice level by adding more or fewer green chillies.

  3. For a vegan option, replace ghee with oil.

FAQS

  1. How can I make Healthy High Protein Tikki No Deep Fry suitable for a vegan diet?

    To make this Healthy High Protein Tikki suitable for a vegan diet, simply substitute ghee with a plant-based oil like coconut oil or olive oil. Additionally, ensure that the soya chunks you use are vegan-friendly, as most are.

  2. What are some good substitutions for chana dal in this tikki recipe?

    If you don't have chana dal, you can substitute it with split yellow peas or cooked lentils. Keep in mind that the texture and flavor may vary slightly, but these alternatives will still provide a good protein source.

  3. How should I store leftover Healthy High Protein Tikki?

    To store leftover Healthy High Protein Tikki, let them cool completely, then place them in an airtight container. They can be refrigerated for up to 3 days. For longer storage, consider freezing them; just ensure to separate each tikki with parchment paper to prevent sticking.

  4. What are some delicious dipping sauces to serve with Healthy High Protein Tikki?

    These Healthy High Protein Tikkis pair wonderfully with a variety of dipping sauces. Consider serving them with mint chutney, tamarind chutney, or a yogurt-based sauce with herbs for a refreshing complement to the flavors.

  5. What is the cooking process for making Healthy High Protein Tikki No Deep Fry?

    To make Healthy High Protein Tikki No Deep Fry, start by soaking chana dal and soya chunks. Blend the soaked ingredients with spices until smooth, then mix in chopped vegetables and nuts. Shape the mixture into tikkis and cook them in ghee on a non-stick pan until golden brown and crispy on both sides.

Loading reviews...

sumansauthenticrecipe's profile picture
instagram

Suman Yadav

(@sumansauthenticrecipe)

Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe...

chefadora
© 2025 Chefadora Pty Ltd, All Rights Reserved

Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia