Grilled Tofu Tikka

You might wish this could be Paneer instead of Tofu, but unfortunately we can't have dairy product in Ideal Protein diet, because of sugar carbs in dairy. This is simple n tasty recipe for any meal. See here how we can make this.

Nutrition Facts

Number of Servings: 1

Amount Per Serving
Calories 200
Total Fat IP Limit
Sodium IP Limit
Net Carbohydrate 5.7g
Protein 20g

* Calories are calculated by excluding IP required daily limit of Oil, vegetables & spices. This calorie values are not lab evaluated, with help of nutrition lables and google search we added all ingredients calories together.

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4


• Tofu Firm or Extra Firm - about 240g
• Lite Soy Sauce - 2 tsp
• Ginger Garlic paste - 1/2 tsp
• Garam Masala - 1/4 tsp
• Chaat Masala - 1/4 tsp
• Chiken Tikka/Tandoori Masala - 1/2 tsp
• Coriander Powder - 1/2 tsp
• Lite Salt (to the taste)
Walden Farms All Zero Ketchup (Optional).

Tip : You can discuss and comment about this recipe below.


  1. Take atleast Firm tofu or Extra Firm Tofu and weigh for 20g protein (about 240g)(Max 200 calories). Note: Protein, carbs & calories varies from brand to brand so carefully check nutrition on package. Now make Tofu into 2 x 0.75 inch slices like below pic.
  2. Ready with ingredients as show below. Mix all ingredients together and leave at least 15min (more is better).
  3. Now place a flat pan on stove and Turn on to Medium to High heat. Add 1 tsp Oilve/Grape Seed Oil once oil and spread evenly, once heated then place Tofu pices on pan and grill both sides. Once grilled transfer to serving plate.
  4. Here is Grilled Tofu Tikka is ready, you can serve with with Walden Farms All Zero Ketchup (Optional).