Searching for healthy paneer recipes that will help you reach your fitness objectives? For vegetarians in particular, paneer is an excellent source of calcium and protein. However, the secret is to cook it in a guilt-free, nutritious, and light manner.
best low-calorie paneer recipes that are ideal for clean eating, high-protein diets, or weight loss have been compiled in this blog. Let’s get started!
9 Best Healthy Paneer Recipes
1. Paneer Tikka on the Grill (No Cream!)
This healthy grilled paneer tikka is made with curd, lemon juice, and Indian spices; forego the creamy marinades. Rather than being cooked in oil, it is grilled or air-fried.
Reasons for its healthfulness:
Pro Tip: To improve texture, use hung curd and squeeze out all the water from the paneer.
Ingredients
- 200g paneer (cubed)
- 3tbsp thick curd (hung curd)
- tsp ginger-garlic paste
- /2 tsp turmeric, chili powder, and garam masala
- Salt & lemon juice
- Onion and capsicum cubes for skewers
Nutrition Info (per serving):
- Calories: ~20 kcal
- Protein: 4g
- Fat: 12g
- Carbs: 6g
2. Dry Paneer Bhurji with Very Little Oil
A quick and simple dish, paneer bhurji is frequently likened to scrambled eggs. Use olive oil instead of butter or simply dry roast it for a healthier twist.
Ingredients: salt, turmeric, green chili, tomato, onion, and crumbled paneer.
Serve it best in lettuce wraps or with multigrain roti.
Ingredients:
- 150g paneer (crumbled)
- 1 small onion, chopped
- 1 tomato, chopped
- 1 green chili
- 1 tsp oil
- Turmeric, chili powder, salt, coriander
Nutrition Info (per serving):
- Calories: ~180 kcal
- Protein: 13g
- Fat: 10g
- Carbs: 6g
3. Paneer Palak (No Cream)
Avoid using cream or cashew paste to make the traditional palak paneer healthier. Instead, add the paneer that has been lightly sautéed and blend the spinach smoothly.
Benefits to health: ✔️ High in protein (paneer) and iron (spinach) ✔️ Low in calories, this Indian paneer dish is also excellent for children!
Ingredients:
- 200g spinach leaves
- 150g paneer (cubed)
- 1 tsp oil
- 1 garlic clove
- 1 green chili
- Spices: turmeric, cumin, salt
Nutrition Info (per serving):
- Calories: ~170 kcal
- Protein: 12g
- Fat: 10g
- Carbs: 5g
- Rich in: Iron, Vitamin A
4. Lettuce Wraps with Paneer
Paneer lettuce wraps are an absolute delight for anyone following a low-carb diet! Simply sauté paneer cubes with herbs, garlic, and bell peppers, then wrap them in crisp iceberg lettuce leaves.
Ideal for light dinners, low-carb diets, and ketogenic diets.
Ingredients:
- 100g paneer (crumbled or cubed)
- 1 tbsp olive oil
- 1 bell pepper (chopped)
- 1/2 onion (sliced)
- Spices: black pepper, chili flakes
- 4–5 lettuce leaves
Nutrition Info (per wrap):
- Calories: ~90 kcal
- Protein: 6g
- Fat: 6g
- Carbs: 3g
5. Stir-fried Paneer and Vegetables
With no deep-frying, this is one of the healthiest paneer recipes. Stir-fry paneer with beans, bell peppers, carrots, and broccoli in olive oil and garlic.
Quick tip: For added zing, squeeze in some lemon juice or soy sauce.
Ingredients:
- 100g paneer (cubed)
- 1 cup mixed vegetables (carrot, capsicum, beans, broccoli)
- 1 tbsp olive oil
- Garlic, salt, pepper, soy sauce (optional)
Nutrition Info (per bowl):
- Calories: ~200 kcal
- Protein: 11g
- Fat: 12g
- Carbs: 10g
- High in fiber and antioxidants
6. Paneer Salad Tandoori
Tandoori paneer salad is incredibly simple and high in protein. Toss paneer with cucumber, tomatoes, and lettuce after marinating it in yogurt and spices and grilling it.
Idea for dressing: Lemon, mint leaves, and olive oil
Ingredients:
- 100g paneer
- 2 tbsp yogurt
- 1/2 tsp tandoori masala
- Salt & lemon
- 1 cup chopped lettuce, cucumber, tomato
Nutrition Info (per serving):
- Calories: ~160 kcal
- Protein: 13g
- Fat: 9g
- Carbs: 6g
7. Quinoa Bowl with Paneer
Add boiled chickpeas, corn, seasoned paneer cubes and greens to cooked quinoa. This nutritious Indian fusion dish is satisfying and ideal for meal preparation.
Why you’ll adore it:
Packed with protein and high in fiber, this bowl offers a well-balanced diet.
Ingredients:
- 100g cooked quinoa
- 100g paneer (grilled or sautéed)
- 1/4 cup corn
- 1/4 cup boiled chickpeas
- 1/4 cup diced cucumber
- Dressing: olive oil, lemon juice, salt
Nutrition Info (per bowl):
- Calories: ~350 kcal
- Protein: 18g
- Fat: 15g
- Carbs: 30g
- Rich in: Fiber, Protein, Iron
8. Bell Peppers Stuffed with Paneer
Stuff a spicy paneer mixture inside a hollowed-out capsicum. Instead of frying, bake. This version with less oil looks amazing and tastes amazing.
Ideal for: Lunchbox ideas, weight loss meals, and dinner parties.
Ingredients:
- 2 large bell peppers
- 100g paneer (crumbled)
- 1 small onion (chopped)
- Spices: chili powder, salt, cumin
- 1 tsp olive oil
- Fresh coriander
Nutrition Info (per stuffed pepper):
- Calories: ~140 kcal
- Protein: 10g
- Fat: 8g
- Carbs: 7g
9. Low-Calorie Paneer Soup
Try this clear paneer soup with vegetables, ginger, garlic, and pepper if you’re feeling under the weather or just in the mood for something warm. Healthy, calming, and light!
Ingredients:
- 50g paneer (crumbled)
- 1/2 cup chopped vegetables (carrot, beans, cabbage)
- 2 cups water
- Garlic, pepper, salt
- A few coriander leaves
Nutrition Info (per bowl):
- Calories: ~80 kcal
- Protein: 6g
- Fat: 4g
- Carbs: 5g
Why Choose Healthy Paneer Recipes?
Paneer has many uses. However, it is frequently prepared in thick gravies that contain a lot of cream or oil. When you cook healthy ways to cook paneer, you get: ✅ High protein without added fats
Improved digestion, weight control, and increased energy levels throughout the day
Ways to Improve the Health of Paneer Recipes Instead of deep-frying, use olive oil or air fry.
1.Swap out thick sauces for herbs or lemon juice.
2.Reduce your intake of processed foods and salt.
3.For better quality control, use homemade or low-fat paneer.
FAQs About Healthy Paneer Recipes
Q1. Can paneer be included in a weight-loss diet?
Yes! With its high protein content, paneer prolongs feelings of fullness. Just stay away from heavy gravies made with cream or frying.
Q2. Which paneer dish is best for a gym diet?
Paneer salad, paneer quinoa bowl, or grilled paneer tikka are excellent for fat loss and muscle growth.
Q3. How to make paneer less oily?
Use olive oil spray, non-stick cookware, or grilling or air-frying techniques.
Q4. Can I eat paneer every day?
Yes, in moderate amounts. Choose homemade or low-fat paneer for daily consumption.
Q5. Is raw paneer healthier than cooked paneer?
Raw paneer retains more nutrients, but cooked paneer is easier to digest and tastier.
