By Dt. Saurabh Kaushik in Recipes on 28 January 2025

10 Best Paneer Recipes For Weight Loss

10 Best Paneer Recipes For Weight Loss

Paneer is an excellent source of protein, making it a perfect food for weight loss. Rich in essential nutrients, it helps in muscle-building, fat burning, and boosting metabolism, all while keeping you satisfied. If you’re looking to lose weight without sacrificing flavor, these paneer recipes will provide you with delicious and nutritious options that support your goals. 

Below are 10 carefully crafted paneer recipes that you can easily include in your diet, ensuring you enjoy great taste while staying on track with your weight loss journey.

Easy-to-make Paneer Recipes

1. Paneer Paratha (Whole Wheat Flour + Low-Fat Paneer)

A paneer recipe that is wholesome and filling breakfast option to kick-start your day.

Ingredients for Paneer Paratha

  • 1 cup whole wheat flour
  • 100g low-fat paneer (grated)
  • 1 small onion (finely chopped)
  • 1 small green chili (optional, finely chopped)
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • Water (for kneading dough)
  • 1 teaspoon olive oil or ghee (optional, for cooking)

Instructions to make Paneer Paratha

  1. Prepare the Dough: In a mixing bowl, combine the whole wheat flour and a pinch of salt. Gradually add water to form a soft dough. Cover and let it rest for 15 minutes.
  2. Prepare the Filling: Crumble the low-fat paneer and mix it with finely chopped onions, green chili, cumin seeds, turmeric powder, garam masala, and salt.
  3. Make the Paratha: Divide the dough into small balls. Roll each ball into a flat circle, place the paneer filling in the center, fold the edges, and roll it again into a flat paratha.
  4. Cook the Paratha: Heat a tava (griddle) and grease it lightly with oil or ghee. Cook the paratha on medium heat, flipping once until golden brown.
  5. Serve: Enjoy with a side of low-fat yogurt or green chutney for a wholesome meal.

2. Paneer Bhurji (Scrambled Paneer with Vegetables)

This protein-packed paneer recipe is perfect for breakfast or a satisfying lunch.

Ingredients for Paneer Bhurji

  • 100g low-fat paneer (crumbled)
  • 1 tablespoon olive oil
  • 1 small onion (chopped)
  • 1 small tomato (chopped)
  • 1/4 cup spinach leaves (chopped)
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt and pepper to taste
  • Fresh coriander leaves (for garnish)

Paneer Bhurji Recipe Instructions

  1. Prepare the Paneer: Crumble the paneer and set aside.
  2. Cook the Vegetables: Heat olive oil in a pan. Add cumin seeds, sauté until fragrant. Add chopped onions and cook until golden brown. Add tomatoes and cook until soft.
  3. Add Spinach and Spices: Stir in spinach leaves and cook until wilted. Add turmeric powder, red chili powder, salt, and pepper.
  4. Scramble the Paneer: Add the crumbled paneer to the pan and mix well. Cook for 5-6 minutes, stirring occasionally.
  5. Serve: Garnish with coriander leaves and enjoy with whole wheat toast or as a side dish.

3. Palak Paneer (Spinach and Paneer)

A classic paneer recipe that is a combination of spinach and paneer and rich in nutrients, ideal for weight loss.

Ingredients for Palak Paneer Recipe

  • 100g low-fat paneer (cubed)
  • 2 cups spinach leaves (washed and chopped)
  • 1 tablespoon olive oil
  • 1 small onion (chopped)
  • 2 tomatoes (pureed)
  • 1 teaspoon ginger-garlic paste
  • 1/4 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • Fresh cream (optional, for garnish)

Instructions to Cook Palak Paneer

  1. Blanch the Spinach: Boil water, blanch spinach for 2-3 minutes. Drain and transfer to cold water. Blend into a smooth puree.
  2. Prepare the Gravy: Heat olive oil, add cumin seeds, sauté onions until golden. Add ginger-garlic paste, cook for a minute. Add tomato puree and cook for 5-6 minutes.
  3. Add Spices: Stir in turmeric, garam masala, and salt. Let it cook for 2-3 minutes.
  4. Combine Spinach and Paneer: Add the spinach puree to the pan, stir, and simmer for 5 minutes. Gently add paneer cubes and cook for an additional 3-4 minutes.
  5. Serve: Garnish with fresh cream (optional) and serve hot.

4. Matar Paneer (Peas and Paneer Curry)

A comforting matar paneer recipe made with green peas and paneer, offering a satisfying and healthy alternative to rich curries.

Ingredients for Matar Paneer Recipe

  • 100g low-fat paneer (cubed)
  • 1/2 cup green peas (frozen or fresh)
  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 2 tomatoes (pureed)
  • 1 teaspoon ginger-garlic paste
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon garam masala
  • Salt to taste
  • Fresh coriander (for garnish)

Instructions for Matar Paneer Recipe

  1. Prepare the Gravy: Heat olive oil in a pan, add cumin seeds, and sauté until fragrant. Add chopped onions and cook until golden. Add ginger-garlic paste and cook for a minute. Add tomato puree and cook for 5-6 minutes.
  2. Add Spices: Stir in turmeric powder, garam masala, and salt.
  3. Combine the Peas and Paneer: Add green peas and cubed paneer to the gravy. Simmer for 5-7 minutes.
  4. Serve: Garnish with fresh coriander and serve with brown rice or whole wheat roti.

5. Paneer Tikka (Grilled Paneer)

A smoky, grilled paneer tikka recipe that’s perfect as an appetizer or snack while on a weight loss journey.

Ingredients:

  • 200g low-fat paneer (cubed)
  • 2 tablespoons yogurt (low-fat)
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • Salt to taste
  • 1 tablespoon olive oil

Instructions:

  1. Prepare the Marinade: In a bowl, mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric powder, cumin powder, and salt. Add paneer cubes and coat them well. Let it marinate for 30 minutes.
  2. Grill the Paneer: Preheat a grill pan or oven. Brush with olive oil and grill the marinated paneer cubes until they turn golden and slightly charred, about 6-8 minutes.
  3. Serve: Garnish with fresh lemon wedges and coriander leaves. Serve as an appetizer or with a side of salad.

6. Paneer Sandwich (Healthy Snack)

A light and healthy paneer sandwich recipe that’s perfect for a mid-day snack or light meal.

Ingredients for Paneer Sandwich

  • 2 slices whole grain bread
  • 100g low-fat paneer (grated)
  • 1 tablespoon green chutney
  • 1 tomato (sliced)
  • 1 cucumber (sliced)
  • Salt and pepper to taste
  • Fresh coriander (for garnish)

Instructions to Make Paneer Sandwich

  1. Prepare the Filling: Grate the paneer and mix with green chutney. Season with salt and pepper.
  2. Assemble the Sandwich: Spread the paneer mixture on one slice of bread. Add slices of tomato and cucumber.
  3. Toast the Sandwich: Top with the second slice of bread and grill or toast until golden brown.
  4. Serve: Cut into halves and garnish with coriander leaves.

7. Paneer Butter Masala (Light Version)

A lightened-up version of the popular paneer butter masala that’s suitable for weight loss.

Ingredients for Paneer Butter Masala

  • 100g low-fat paneer (cubed)
  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 2 tomatoes (pureed)
  • 1 teaspoon ginger-garlic paste
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon turmeric powder
  • 1 teaspoon chili powder
  • Salt to taste
  • 1 tablespoon fresh cream (optional, for garnish)

Paneer Butter Masala Recipe

  1. Prepare the Gravy: Heat olive oil, sauté onions until golden brown. Add ginger-garlic paste and cook for a minute. Add pureed tomatoes and cook for 5-6 minutes.
  2. Add Spices: Stir in garam masala, turmeric powder, chili powder, and salt.
  3. Combine the Paneer: Add cubed paneer and let it simmer in the gravy for 5-7 minutes.
  4. Serve: Garnish with fresh cream (optional) and serve with whole wheat roti or brown rice.

8. Paneer Kofta (Low-Calorie)

This low-calorie version of paneer kofta is a guilt-free indulgence perfect for weight loss.

Ingredients for Paneer Kofta

  • 100g low-fat paneer (grated)
  • 1 small carrot (grated)
  • 1 small potato (boiled and mashed)
  • 1/4 cup whole wheat flour
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • Salt to taste
  • 1 tablespoon olive oil (for cooking)

Paneer Kofta Recipe Instructions

  1. Prepare the Kofta: Mix grated paneer, grated carrot, boiled mashed potato, whole wheat flour, cumin powder, coriander powder, and salt to form a dough. Shape the mixture into small balls.
  2. Cook the Kofta: Heat olive oil in a pan and shallow fry the koftas until golden brown. Set aside.
  3. Prepare the Gravy: Follow the same method as for the Paneer Butter Masala, but without cream for a lighter version.
  4. Serve: Add the koftas to the gravy and simmer for 2-3 minutes. Serve hot.

9. Paneer and Vegetable Stir-Fry

A quick and nutritious stir-fry that’s packed with veggies and protein.

Ingredients for Paneer and Vegetable Stir-fry

  • 100g low-fat paneer (cubed)
  • 1 bell pepper (sliced)
  • 1 small zucchini (sliced)
  • 1 carrot (sliced)
  • 1 tablespoon olive oil
  • 1/2 teaspoon ginger-garlic paste
  • Salt and pepper to taste

Instructions to Make Paneer Stir-fry

  1. Stir-Fry the Vegetables: Heat olive oil in a pan, sauté ginger-garlic paste, then add the vegetables. Stir-fry for 3-4 minutes.
  2. Add Paneer: Add the cubed paneer and stir-fry for another 5 minutes.
  3. Serve: Season with salt and pepper, then serve as a healthy lunch or dinner.

10. Paneer Soup (Light & Nutritious)

A light yet filling soup, perfect for those following a low-calorie diet.

Ingredients for Paneer Soup Recipe

  • 100g low-fat paneer (cubed)
  • 1 small onion (chopped)
  • 1 small tomato (chopped)
  • 1 carrot (chopped)
  • 1 celery stalk (chopped)
  • 1 liter vegetable stock
  • 1 teaspoon olive oil
  • Salt and pepper to taste

Instructions to Make Paneer Soup

  1. Prepare the Soup Base: Heat olive oil, sauté onions, tomatoes, carrot, and celery.
  2. Add Stock: Add vegetable stock and bring it to a boil. Simmer for 10-15 minutes.
  3. Add Paneer: Add paneer cubes and cook for 5 more minutes.
  4. Serve: Season with salt and pepper, and serve hot.

Conclusion

These 10 weight loss-friendly paneer recipes are delicious and nutritious options to help you achieve your fitness goals. Whether you're looking for a light snack, satisfying meal, or a healthy side dish, these recipes incorporate paneer and other key ingredients that will help you follow a balanced diet.

For more nutritious and weight-loss-friendly recipes, stay connected with us and contact Aura the Diet Clinic for expert guidance and support on your health journey.

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