High-protein, low-calorie, and bursting with smoky flavor!
If you love Pakistani BBQ but are watching your calories, this Healthy Balochi Tikka recipe is going to be your new favorite.
Traditionally cooked over hot coals with rich marinades, Balochi Tikka is known for its deep spices and smoky aroma.
This fitness-friendly Balochi Tikka keeps the authentic flavor but uses a lighter, high-protein marinade with minimal oil perfect for weight loss, muscle gain, or just clean eating.
We’ll also share healthy sides like brown rice, whole wheat roti, and oil-free paratha so you can enjoy a complete meal without guilt.
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Healthy Balochi Tikka Recipe (Low Calorie & High Protein)
Serves: 3–4
Calories (per serving): ~300–350 kcal
Protein: ~35g per serving
Ingredients for the Marinade
- Boneless chicken breast or thigh – 500g, trimmed of visible fat
- Low-fat Greek yogurt – ½ cup
- Lemon juice – 2 tbsp
- Olive oil – 1 tbsp
- Garlic paste – 1 tbsp
- Ginger paste – 1 tbsp
- Crushed red chili flakes – 1 tsp
- Roasted cumin powder – 1 tsp
- Coriander powder – 1 tsp
- Garam masala – ½ tsp
- Black pepper – ½ tsp
- Salt – to taste
- Smoked paprika or coal smoke – optional, for authentic BBQ flavor
Cooking Method
Marinate the Chicken
In a large mixing bowl, combine yogurt, lemon juice, olive oil, garlic, ginger, and all the spices. Add the chicken pieces and coat well. Marinate for at least 4 hours or overnight for richer flavor.
Grilling/Baking Options
Oven: Preheat to 200°C (390°F). Place chicken on a lined baking tray and cook for 25–30 minutes, flipping halfway.
Air Fryer: Cook at 180°C for 15–20 minutes, shaking halfway.
Stovetop Grill Pan: Lightly grease with spray oil, cook until golden brown and fully done.
Smoky Aroma (Optional)
Heat a small piece of coal until red hot, place it in a steel bowl inside the cooked tikka tray, drizzle with a few drops of oil, and cover for 2–3 minutes.
Healthy Cooking Tips for Clean Eating
Always use low-fat yogurt for the marinade to reduce unnecessary fat.
Trim all visible fat from chicken to make it weight loss friendly.
Skip store-bought tikka masala mixes — they’re often high in sodium and additives.
Grill or bake instead of deep frying for a low-calorie chicken tikka.
Healthy Sides to Serve with Balochi Tikka
If you want a balanced, high-protein Pakistani meal, pair your Balochi Tikka with one of these nutrient-packed options:
1. Whole Wheat Roti
High in fiber, low in calories, and made without oil.
Keeps you full longer — great for clean eating Pakistani recipes.
2. Brown Rice or Quinoa Pulao
Rich in complex carbs for steady energy.
Perfect for lunch with grilled chicken tikka.
3. Healthy Oil-Free Paratha
Ingredients: Whole wheat flour, a pinch of salt, water, and optional flaxseed powder.
Dry roast or lightly brush with olive oil, then pan-fry on a non-stick pan or air fryer.
A weight loss-friendly paratha alternative to the traditional greasy version.
4. Fresh Salad & Raita
Cucumber mint raita made with low-fat yogurt.
Kachumber salad with cucumber, tomato, onion, lemon juice, and black salt.
Why This Healthy Balochi Tikka Works for Fitness
- High in lean protein to support muscle recovery.
- Low in unhealthy fats for better calorie control.
- Gluten-free option when paired with quinoa or gluten-free roti.
- Packed with authentic spices for unbeatable flavor.
With this low-calorie Balochi Tikka recipe, you can enjoy the bold, smoky flavors of traditional Pakistani BBQ without compromising your health goals.
Serve it with brown rice, whole wheat roti, or oil-free paratha for a wholesome, balanced meal that fuels your body and satisfies your taste buds.
Next time you crave high-protein Pakistani food, skip the takeaway — your healthy Balochi Tikka is just a grill away!
You may also want to see our healthy recipe of Chicken Biryani Recipe – Healthy and Delicious , Gluten Free Grilled Chicken Burger and Wholesome Almond Brownies: A Healthy Twist on a Classic Dessert.
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