Crispy Paneer Roll Tikki Recipe: High Protein Paneer Roll Pinwheels for Diabetics With Just 1.6 GL Per Tikki
Paneer Roll Tikki: A Crispy Snack Diabetics Can Enjoy
Evening snacks are where most diabetics struggle. Samosa, pakode, bread rolls and aloo tikki all bring a big glucose load right when you are hungry and tired. This paneer roll recipe gives you the same crispy, golden, tea-time feel, but it is built on protein instead of potato and maida.
It is part paneer roll, part paneer tikki. A soft paneer dough made with Diabexy Sugar Control Atta is rolled out, spread with a fresh paneer, lauki and spring onion filling, rolled up like a pinwheel, sliced, flattened and shallow fried. Each tikki has an approximate glycemic load of just 1.6.
Regular Paneer Roll vs Diabexy Paneer Roll Tikki
| Regular Paneer Roll or Tikki | Diabexy Paneer Roll Tikki | |
|---|---|---|
| Wrap or binder | Maida roti or potato and bread crumbs | Diabexy Sugar Control Atta dough |
| Protein | Moderate | High (paneer in dough and filling + 40 g protein atta) |
| Vegetables | Few | Lauki, spring onion, coriander |
| Cooking | Often deep fried | Shallow fried |
| Glycemic load per tikki | High | Approx. 1.6 |
Glycemic load tells you how much a food actually raises your blood sugar, based on both the type and amount of carbs. Paneer goes into both the dough and the filling, so every bite carries protein, and the atta keeps the carb load low.
The base of the paneer roll dough. About 40 g protein per 100 g, glucose load just 7 per 100 g (86% lower than multigrain atta), GI 22. India's 1st atta backed by published clinical evidence. Rolls smoothly and crisps up well when shallow fried.
Buy here: diabexy.com/products/sugar-free-diabetic-atta
Ingredients for Paneer Roll Tikki
| Dough Ingredients | Quantity |
|---|---|
| Diabexy Sugar Control Atta | 200 g |
| Oil | 2 tbsp |
| Salt | 1 tsp (to taste) |
| Paneer, grated | 50 g |
| Baking soda | 1/2 tsp |
| Water | As needed |
| Filling Ingredients | Quantity |
|---|---|
| Paneer, grated | 50 g |
| Spring onion greens, chopped | 25 g |
| Green chillies, chopped | 10 g |
| Bottle gourd (lauki), grated and squeezed | 50 g |
| Fresh coriander leaves, chopped | A handful |
| Oil for shallow frying | As needed |
How to Make Paneer Roll Tikki: Step by Step
This is a simple paneer roll recipe in three parts: dough, filling, and rolling and frying.
Making the Paneer Dough
Step 1: Take the atta in a bowl
Add 200 grams of Diabexy Sugar Control Atta to a mixing bowl.
Step 2: Add oil, salt, paneer and baking soda
Add 2 tablespoons of oil, 1 teaspoon of salt, 50 grams of grated paneer and half a teaspoon of baking soda. Mix everything well with your fingers so the paneer and oil spread evenly through the atta.
Step 3: Knead a soft dough
Add water a little at a time and knead into a soft, smooth dough. The paneer adds moisture, so you will need less water than for roti.
Step 4: Let the dough rest
Cover the dough and let it rest for a while, about 10 minutes, while you make the filling. Resting makes it easier to roll thin.
Making the Filling
Step 5: Prepare the paneer and lauki filling
In another bowl, add 50 grams of paneer, 25 grams of chopped spring onion greens, 10 grams of chopped green chillies, 50 grams of grated bottle gourd and a handful of chopped coriander. Squeeze the water out of the grated lauki first, otherwise the filling turns wet and the roll can tear.
Step 6: Mix the filling well
Mix everything together until the filling is evenly combined and holds loosely when pressed.
Rolling, Cutting and Frying
Step 7: Oil and roll out the dough
Take a portion of the dough, apply a little oil on both sides, and roll it out into a thin sheet. The oil keeps it from sticking and helps it crisp later.
Step 8: Spread the filling
Spread the paneer filling evenly over the rolled dough, leaving a small border at one edge so it seals well.
Step 9: Roll it up tightly
Starting from one side, roll the dough up tightly into a log, like a Swiss roll or pinwheel. Press the open edge to seal.
Step 10: Cut into small pieces
Cut the log into small, even slices with a sharp knife. You will see the spiral of paneer filling inside each piece.
Step 11: Flatten each piece
Press each slice gently with your palm to flatten it into a round tikki, keeping the spiral visible on top.
Step 12: Shallow fry until crisp
Heat a little oil in a pan and shallow fry the tikkis on medium heat until golden and crisp on both sides. Your crispy paneer roll tikki is ready, with an approximate glycemic load of just 1.6 per tikki.
Why This Is a Healthy Paneer Roll Recipe for Diabetics
If you have been searching for a healthy paneer roll recipe or a high protein paneer roll recipe, here is what makes this one work:
- Paneer in two places: In the dough and in the filling, so protein comes with every bite.
- No potato, no maida, no bread crumbs: The usual tikki binders that spike blood sugar are gone.
- Lauki for volume: Bottle gourd adds moisture and fibre with almost no glucose load.
- Shallow fried: Much less oil than deep fried snacks.
- Low GL: About 1.6 per tikki, gentle on blood sugar.
Tips for Crispy Paneer Roll Tikki
- Squeeze the lauki well: Wet filling is the main reason rolls tear.
- Roll the dough thin: Thin dough gives a crispier tikki with a clear spiral.
- Roll tightly: A loose roll falls apart when you cut it.
- Chill before cutting: Ten minutes in the fridge makes the log firmer and slices cleaner.
- Fry on medium heat: High heat browns the outside before the inside cooks.
- Serve smart: Mint chutney or hung curd dip instead of ketchup, which has added sugar.
Plan more healthy snacks like this. The Diabexy Estimated Glucose Load Chart lists the glucose load of 300+ Indian foods, so you know which snacks keep your sugar steady.
Buy here: diabexy.com/products/egl-chart-download
Diabexy is India's number one diabetes education platform, trusted by more than 2 million people. Diabexy makes India's first low glycemic load foods, including Sugar Control Atta, India's first atta backed by published clinical evidence. Our mission is to eradicate diabetes from India the way polio was eradicated, through the right knowledge and the right food. Visit diabexy.com.
Frequently Asked Questions
Make a soft dough with 200 grams of Diabexy Sugar Control Atta, 2 tablespoons of oil, salt, 50 grams of grated paneer, half a teaspoon of baking soda and water. For the filling, mix 50 grams of paneer, spring onion greens, green chillies, squeezed grated lauki and coriander. Roll the dough thin, spread the filling, roll it into a log, cut into slices, flatten and shallow fry until crisp.
Paneer tikki is good for diabetics when it is made without potato, maida and bread crumbs. Paneer is high in protein and very low in carbohydrate. This version uses a low glucose load atta and lauki, and is shallow fried, giving an approximate glycemic load of just 1.6 per tikki.
Yes. This recipe uses Diabexy Sugar Control Atta instead of maida for the dough. It rolls out smoothly, holds the filling well, and keeps the glycemic load low.
Usually the filling is too wet or the roll is loose. Squeeze the water out of the grated lauki, roll the dough tightly, and chill the log for 10 minutes before cutting with a sharp knife.
Yes. Brush the flattened tikkis lightly with oil and air fry or bake until golden and crisp, turning once. This uses even less oil than shallow frying.
Yes. The spiral look makes it fun for kids, and it is packed with protein from paneer and atta. Reduce the green chillies for children and serve with a mild mint or curd dip.
With an approximate glycemic load of 1.6 per tikki, most diabetics can enjoy three to four tikkis as an evening snack. Check your blood sugar two hours after eating the first time to see how your body responds.
Watch the Full Recipe Video
See the full paneer roll tikki recipe on the Diabexy YouTube channel:
Watch here: https://youtu.be/PdLPkEoAnQQ
1.6 GL per tikki. Diabetic friendly. Kid friendly.
