Pesto paneer tikki sandwiches

pesto paneer tikki sandwich
As the children grow up, they need to blend in and feel like a part of society. I am sure many mums around will agree to this. At this phase, nutrition takes a backstep and lunchboxes are feeble. the quick canteen run or the nearest fast food joint becomes the hub. It happens at my house too with the growing teens. That’s when I start the lookout for new lunch ideas that feel like the store-bought, yet keep it nutritious. This means , the lunch brown bag doesn’t find much reason to end up in the nearest bin, rather gets shared. 
Though we love peanut butter and banana sandwich or simple cheese toastie, it no longer helps in holding up that very hungry,  roaring tummy that just survives on this one sandwich through the day.  We need to move on to adult-like sandwiches, that are stacked and filling. 
The key to any great sandwich is a good balance of vegetables, a good source of protein and wholesome carbs from the bread. In this paneer tikki sandwich I have used some unique yet teen friendly ingredients.

Paneer or pressed cottage cheese for pesto paneer.

Unlike hard cheeses, paneer has a mild flavour. This acid set cheese is soft and crumbly. It packs in a fair bit of dairy-based proteins. If made with low-fat milk, the paneer is a perfect low-fat option to have. in this pesto paneer, marinating the Paneer makes it soft and infused the pesto flavour into the paneer. Use the rest of the paneer to make – cottage cheese open sandwich.

The capsicums 

Colourful bites of capsicum ( or like us if only one colour works with your teen at a time) the capsicum provides an extra layer of taste and sweetness. Choose the colour they like coz that is a huge advantage with these peppers. 

The onion diced 

The slightly charred onion bits taste exactly like onion rings. This actually makes the teens feel at home, coz onion rings from the store are totally rad!

Zero oil broccoli pesto

The broccoli pesto was an upgrade over the store bought pesto. In fact, it has no greasy oil, yet full flavour. No one knows about the sneaked in broccoli, so it is worthwhile my effort. 

 The Bread 

The bread you choose to hold the paneer tikki sandwich filling is most important to make or break the deal with a sandwich. For this pesto paneer sandwich, I usually choose sliced focaccia or a slice of wholemeal bread. These can absorb the juicy paneer and yet not fall apart.

Griled Pesto paneer tikki sandwich.

Teen approved lunch snadwiches with pesto flavoured paneer filling.
Prep Time 5 minutes
Cook Time 7 minutes
marinating the paneer. 30 minutes
Total Time 42 minutes
Course Breakfast, Main Dish, Snacks
Cuisine Autumn, diabetic friendly, Fusion, Indian, International, Kids choice, Summer, Vegetarian
Servings 1 sandwich
Calories 464 kcal


for the filling

  • 4-6 cubes paneer / cottage cheese
  • 4 pieces Onion
  • 4 pieces capsicum 
  • 2 tbsp broccoli pesto
  • 1 tbsp low fat yogurt

For grilling the paneer tikki

  • 1 tbsp oil

For assembling the sandwich


  • Into a mixing bowl. add the yogurt and pesto and mix well.
    pesto paneer tikki making
  • Add the paneer cubes, the capsicum pieces and the onion pieces and coat them well with the yogurt pesto marinade.
  • Cover the bowl and leave it in the refrierator to marinate atleast for 30 minutes ( overnight is perfect)
  • Remove the marinated veggies and paneer.
  • Heat up the Grill pan and brush it with oil
  • Place the veggies and the paneer on the grill.
  • Once the grill marks have formed on one side, turn over the veggies and paneer to the other side.
  • Remove the grilled paneer and veggies when done and set aside.
    pesto paneer tikki
  • To assemble the sandwich, spread a tbsp of pesto on the slices of bread.
    pesto paneer tikki sandwich
  • Place the veggies and paneer layered upon one slice of bread and cover with the other.
  • Enjoy the stacked sandwich for lunch.
    pesto paneer tikki sandwich


The nut based pesto will burn much faster on the grill and hence I choose a nut free one. Also nut free is safer in a school enviornment.
Alter the salad veggies based on your preference.


Calories: 464kcalCarbohydrates: 33gProtein: 18gFat: 30gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 40mgSodium: 1383mgPotassium: 326mgFiber: 3gSugar: 6g
Keyword Lunch recipes, Paneer recipes
Tried this recipe?Let us know how it was!

Sky is the limit with sandwiches

Sandwiches are such an easy option to set up for a school lunch or work site lunch. They are the least messy and need no cutlery. While making sandwiches, Keep in mind they need to be filling and nutritious, otherwise, What is the point!! We have a few good sandwiches that we often repeat to take to work. Try out the flavours from ours too. 

Mediterranean kale sandwich – The steamed soft kale with Mediterranean flavours is one of the most visited posts in this blog. Take a look. 

Grilled fruit sandwich – Sink in your teeth into one of these for your lunch break and forget how nasty the first half of the day was!! Puts a smile on your face for the next half of the day so you can get through a difficult one.

Apple and sunbutter sandwiches – Apples are better than caffeine, so use these sandwiches to perk up your day nutritiously.

Paneer chaat sandwich –  This is the tongue-tickling sandwich, totally approved but multiple bunches of teens with requests for it every day!!

Stuffed Curry buns – This one is perfect with leftovers that you want to see through the day. 

Stay on with us by subscribing to our site. Please leave your thoughts and comments in the discussion below. If you have tried out this paneer tikki sandwich recipe, do let us know the adaptations you made. Check out the work sandwich lunch collection that we constantly keep working on as we try out new combinations that keep us going. We would love to hear from you, your favourite lunch sandwiches that don’t end up in the school bin. Leave us your thoughts in the comments below. Keep visiting us and #mildlyindian as you love some and make the.

Stay in touch, see you at the next post.

Pesto paneer tikki sandwich


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2 years ago
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Great flavors! everyone in the family loved these sandwiches!

2 years ago
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Delicious sandwich! I love all things pesto!

2 years ago

This sandwich looks incredible! This is definitely a great way to use Pesto!

Wajeeha Nadeem
Wajeeha Nadeem
2 years ago
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I love the sound of this combination…pesto and paneer…two of my favorite ingredients!

2 years ago
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I am always looking for more sandwich ideas and this looks amazing. A great way to use pesto.

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