Paneer, a type of Indian cheese made from curdled milk, is a staple ingredient in many Indian dishes. It’s rich in protein, calcium, and other essential nutrients, making it an excellent addition to a balanced diet. But paneer doesn’t have to be limited to traditional recipes like palak paneer or paneer tikka masala. In fact, there are countless ways to incorporate this nutritious ingredient into your meals without sacrificing flavor or nutritional value. From hearty stir-fries and curries to refreshing salads and wraps, we’ve compiled a list of 20 delicious healthy paneer recipes that are sure to inspire you to get creative in the kitchen.
In the following pages, we’ll take you on a culinary journey around the world, highlighting the versatility of paneer as an ingredient. Whether you’re looking for a quick and easy lunch option or a satisfying dinner solution, these recipes are sure to satisfy your cravings while also providing essential nutrients for optimal health. So, let’s dive in and explore the wonderful world of paneer!
Paneer Tikka with Bell Peppers and Yogurt Marinade
A flavorful and visually appealing Indian-inspired appetizer, this recipe combines the creaminess of paneer (Indian cheese) with the sweetness of bell peppers and a zesty yogurt marinade.
Ingredients:
– 250g paneer (Indian cheese), cut into 1-inch cubes
– 2 large bell peppers (any color), seeded and sliced
– 1/2 cup plain Greek yogurt
– 2 tablespoons lemon juice
– 1 teaspoon garam masala powder
– 1/2 teaspoon cumin powder
– Salt, to taste
– 2 tablespoons vegetable oil
Instructions:
1. In a bowl, whisk together yogurt, lemon juice, garam masala, cumin, and salt.
2. Add the paneer cubes and marinate for at least 30 minutes or up to 2 hours in the refrigerator.
3. Preheat oven to 400°F (200°C).
4. Remove paneer from marinade, letting any excess liquid drip off.
5. In a non-stick skillet, heat 1 tablespoon oil over medium-high heat. Add paneer and cook until golden brown on all sides (about 3-4 minutes per side). Transfer to a baking sheet lined with parchment paper.
6. Bake for an additional 5-7 minutes or until cheese is slightly melted and crispy.
7. Meanwhile, brush bell pepper slices with the remaining 1 tablespoon oil and grill in the oven alongside paneer for about 5-7 minutes, or until tender.
Cooking Time: Approximately 20-25 minutes.
Spinach and Paneer Stir-Fry with Garlic
This aromatic and flavorful stir-fry combines the creaminess of paneer (Indian cheese) with the nutritious goodness of spinach, all wrapped up in a savory garlic sauce. Perfect as a main dish or side, this recipe is quick to prepare and packed with nutrients.
Ingredients:
– 1 cup paneer, cut into small cubes
– 2 cups fresh spinach leaves
– 3 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce (optional)
– Salt and pepper, to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the paneer cubes and cook for 2-3 minutes until lightly browned.
4. Add the spinach leaves and stir-fry until wilted, about 1 minute.
5. Season with soy sauce (if using), salt, and pepper to taste.
6. Serve hot over rice or noodles, garnished with additional garlic if desired.
Cooking Time: 10-12 minutes
Grilled Paneer Skewers with Lemon-Herb Dressing
Elevate your snack game with these flavorful and easy-to-make grilled paneer skewers, served with a refreshing lemon-herb dressing.
Ingredients:
– 250g paneer, cut into 1-inch cubes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 10-12 bamboo skewers, soaked in water for 30 minutes
– Lemon-Herb Dressing (recipe below)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, lemon juice, oregano, salt, and pepper.
3. Add paneer cubes to the marinade and mix well. Let it sit for 10-15 minutes.
4. Thread 2-3 paneer cubes onto each skewer.
5. Grill skewers for 3-4 minutes per side, or until paneer is lightly charred.
6. Serve hot with Lemon-Herb Dressing (recipe below).
Lemon-Herb Dressing:
– 1/2 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Combine all dressing ingredients in a bowl. Refrigerate for at least 30 minutes before serving.
Paneer and Broccoli Stir-Fry with Light Soy Sauce
A quick and flavorful stir-fry that combines the creaminess of paneer, the crunch of broccoli, and the savory taste of light soy sauce. This dish is perfect for a weeknight dinner or as an appetizer for a gathering.
Ingredients:
– 1 cup paneer (Indian cheese), cut into small cubes
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 teaspoons light soy sauce
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger; stir-fry for 30 seconds.
3. Add the broccoli; cook until tender, about 2-3 minutes.
4. Add the paneer cubes; stir-fry for another minute.
5. Pour in the light soy sauce; season with salt and pepper to taste.
6. Garnish with cilantro leaves, if desired.
Cooking Time: 10-12 minutes
Healthy Paneer Bhurji with Whole Wheat Roti
Start your day with a nutritious and delicious breakfast! This recipe combines the creaminess of paneer with the wholesomeness of whole wheat roti, making it a perfect blend of flavors and textures.
Ingredients:
– 250g paneer (Indian cheese), diced
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 medium tomato, diced
– 1 teaspoon cumin seeds
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 2 tablespoons olive oil
– Fresh cilantro, for garnish
– Whole wheat roti (homemade or store-bought)
Instructions:
1. Heat the olive oil in a non-stick pan over medium heat.
2. Add the cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion, minced garlic, and diced tomato. Cook until the onions are translucent.
4. Add the diced paneer and cook for 2-3 minutes or until it’s lightly browned.
5. Season with salt and turmeric powder to taste.
6. Serve the paneer bhurji hot with a whole wheat roti.
Cooking Time: 15-20 minutes
Paneer and Mushroom Curry with Coconut Milk
A rich and flavorful Indian-inspired curry that combines tender paneer (Indian cheese) with sautéed mushrooms, onions, and a creamy coconut milk sauce.
Ingredients:
– 250g paneer, cut into small cubes
– 1 large onion, thinly sliced
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt, to taste
– 1 can (14 oz) coconut milk
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add onions and cook until caramelized, about 5 minutes.
2. Add mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
3. Add garlic, cumin, coriander, and turmeric. Cook for 1 minute.
4. Add paneer cubes and stir gently. Cook for 2-3 minutes or until paneer is lightly browned.
5. Pour in coconut milk and bring to a simmer. Reduce heat to low and let cook for 10-12 minutes or until sauce thickens slightly.
6. Season with salt to taste. Garnish with cilantro leaves. Serve over basmati rice or with naan bread.
Cooking Time: 20-25 minutes
Baked Paneer Cutlets with Oats Coating
Baked Paneer Cutlets with Oats Coating Recipe
Experience the magic of Indian cuisine with these crispy and flavorful paneer cutlets coated with a crunchy oat mixture!
Ingredients:
– 250g paneer, crumbled
– 1/2 cup rolled oats
– 1/4 cup breadcrumbs
– 1/4 cup grated carrot
– 1/4 cup chopped cilantro
– 1 tablespoon lemon juice
– 1/2 teaspoon garam masala powder
– Salt, to taste
– 1 egg, beaten (for egg wash)
– Cooking spray or oil
Instructions:
1. Preheat oven to 180°C (350°F). Line a baking sheet with parchment paper.
2. In a bowl, mix together crumbled paneer, oats, breadcrumbs, carrot, cilantro, lemon juice, and garam masala powder. Season with salt.
3. Divide the mixture into 4-6 portions, depending on desired cutlet size. Shape each portion into a rough square or rectangle shape.
4. Dip each cutlet in beaten egg for an even coat, then place on the prepared baking sheet. Spray or brush with cooking oil.
5. Bake for 15-20 minutes or until golden brown and crispy.
Serve hot with your favorite chutney or raita!
Paneer Stuffed Bell Peppers with Quinoa
A flavorful twist on traditional stuffed peppers, this recipe combines the creaminess of paneer with the nutty goodness of quinoa and the sweetness of bell peppers.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/2 cup paneer, crumbled
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin powder
– Salt, to taste
– Cooking oil, for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions using water or broth.
3. In a pan, heat oil and sauté onion and garlic until softened. Add cumin powder and cook for 1 minute.
4. Stuff each bell pepper with the cooked quinoa mixture, followed by paneer, and top with remaining quinoa.
5. Place peppers in a baking dish, cover with foil, and bake for 30 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes or until bell peppers are tender.
Cooking Time: 40-45 minutes
Low-Fat Paneer Kofta in Tomato Gravy
A flavorful and healthy twist on traditional paneer koftas, this recipe combines the creamy goodness of paneer with a rich tomato gravy, all while keeping the fat content low.
Ingredients:
– 1 cup low-fat paneer (Indian cheese), crumbled
– 1/2 cup whole wheat breadcrumbs
– 1/4 cup chopped fresh cilantro
– 1/4 cup grated carrot
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin powder
– Salt, to taste
– 1 can (14 oz) crushed tomatoes
– 1/4 cup low-sodium chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together paneer, breadcrumbs, cilantro, carrot, and cumin powder.
3. Heat olive oil in a non-stick skillet over medium heat. Add chopped onion and cook until translucent.
4. Add garlic, crumbled paneer mixture, salt, crushed tomatoes, and chicken broth to the skillet. Stir well.
5. Simmer for 10-12 minutes or until the gravy thickens slightly.
6. Serve hot with naan bread, rice, or roti.
Cooking Time: 20-25 minutes
Paneer and Peas Curry with Turmeric and Cumin
This rich and creamy curry is a popular North Indian dish that combines the tender flavor of paneer (Indian cheese) with sweet peas, warm spices, and aromatic herbs. Serve it over basmati rice or with naan bread for a satisfying meal.
Ingredients:
– 250g paneer, cut into small cubes
– 1 cup fresh or frozen peas
– 2 medium onions, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground turmeric
– 1/2 teaspoon garam masala powder
– 1/4 teaspoon red chili powder (optional)
– Salt, to taste
– 2 tablespoons vegetable oil
– 2 tablespoons butter
– 2 cups water
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
2. Add onions, garlic, and turmeric. Cook until the onions are translucent.
3. Add peas, paneer, garam masala powder, and chili powder (if using). Stir well.
4. Pour in water and bring to a simmer.
5. Reduce heat to low, cover, and cook for 15-20 minutes or until the sauce thickens and the flavors meld together.
6. Stir in butter until melted.
7. Season with salt to taste.
8. Garnish with cilantro leaves and serve hot.
Cooking Time: 25 minutes
Paneer and Sweet Corn Salad with Lime Dressing
This refreshing salad combines the creaminess of paneer (Indian cheese) with the sweetness of corn, all tied together with a zesty lime dressing. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 250g paneer, crumbled
– 1 cup sweet corn kernels
– 1/2 cup chopped cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon honey
– Salt, to taste
– 1/4 teaspoon black pepper
Instructions:
1. In a large bowl, combine the crumbled paneer and sweet corn kernels.
2. In a small bowl, whisk together the lime juice and honey until well combined.
3. Pour the dressing over the paneer-corn mixture and toss to coat.
4. Sprinkle chopped cilantro on top and season with salt and black pepper to taste.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Whole Wheat Paneer Wrap with Mint Chutney
Reinvigorate your lunchtime routine with this flavorful and nutritious wrap. Crispy whole wheat wraps are filled with creamy paneer, fresh herbs, and a tangy mint chutney.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup lukewarm water
– 1/4 teaspoon salt
– 1/2 cup paneer (Indian cheese), crumbled
– 1 tablespoon olive oil
– 1/4 cup chopped fresh cilantro
– 1/4 cup mint chutney (see below for recipe)
– Lemon wedges, for serving
Mint Chutney:
– 1/2 cup fresh mint leaves
– 1/4 cup green chili pepper, finely chopped
– 1 tablespoon lemon juice
– Salt, to taste
Instructions:
1. Mix whole wheat flour and salt in a bowl. Gradually add lukewarm water and knead into a dough.
2. Divide the dough into 2-3 portions and roll out each portion into a thin circle.
3. Brush with olive oil and place crumbled paneer, chopped cilantro, and mint chutney in the center of each circle.
4. Fold the edges to form a triangle or a square shape.
5. Cook in a non-stick pan over medium heat for 2-3 minutes on each side, until crispy and golden brown.
6. Serve with lemon wedges.
Cooking Time: 15-20 minutes
Paneer and Lentil Stew with Fresh Herbs
A comforting and nutritious stew that combines the creaminess of paneer (Indian cheese) with the wholesome goodness of red lentils, fresh herbs, and aromatic spices.
Ingredients:
– 1 cup red lentils, rinsed and drained
– 1/2 cup paneer, cut into small cubes
– 2 medium tomatoes, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon cumin powder
– 1/2 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro leaves and mint sprigs, for garnish
– Cooking oil or ghee, as needed
Instructions:
1. In a large pot, sauté the onion, garlic, and ginger in a little oil until softened.
2. Add the lentils, tomatoes, cumin powder, turmeric powder, and salt. Stir well to combine.
3. Add 4 cups water and bring to a boil. Reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Stir in the paneer cubes and cook for an additional 2-3 minutes.
5. Garnish with fresh cilantro leaves and mint sprigs. Serve hot.
Cooking Time: 30-35 minutes
Paneer and Zucchini Stir-Fry with Sesame Seeds
This recipe combines the creamy goodness of paneer (Indian cheese) with the tender sweetness of zucchini, all tied together with a nutty sesame seed crunch. Perfect for a quick weeknight dinner or a flavorful lunch option.
Ingredients:
– 250g paneer cubes
– 2 medium zucchinis, sliced into thin strips
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– 1 tablespoon sesame seeds
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion, garlic, and ginger; stir-fry until the onion is translucent.
3. Add the zucchini strips; cook for 2-3 minutes, stirring occasionally.
4. Add the paneer cubes; stir-fry until they’re lightly browned.
5. Season with salt and pepper to taste.
6. Sprinkle sesame seeds over the top and serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Paneer and Carrot Soup with Ginger
A creamy and comforting soup that combines the richness of paneer (Indian cheese) with the sweetness of carrots, all infused with the warmth of ginger. Perfect for a chilly evening or as a soothing meal.
Ingredients:
– 1 cup paneer, crumbled
– 2 medium carrots, peeled and chopped
– 2 inches fresh ginger, grated
– 4 cups vegetable broth
– 1 tablespoon butter
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the grated ginger in butter until fragrant.
2. Add the chopped carrots and cook until they start to soften.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the carrots are tender.
5. Stir in the crumbled paneer and season with salt and pepper.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Paneer and Chickpea Salad with Lemon-Tahini Dressing
This refreshing salad combines the creamy texture of paneer (Indian cheese) with the nutty flavor of chickpeas, all tied together with a zesty lemon-tahini dressing.
Ingredients:
– 250g paneer, cut into small cubes
– 1 can chickpeas, drained and rinsed
– 2 tablespoons fresh parsley, chopped
– 1 tablespoon lemon juice
– 1/4 cup tahini
– 1 clove garlic, minced
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. In a large bowl, combine paneer, chickpeas, and parsley.
2. In a small bowl, whisk together lemon juice, tahini, garlic, salt, and pepper.
3. Pour the dressing over the paneer-chickpea mixture and toss to coat.
4. Drizzle with olive oil and serve.
Cooking Time: 10 minutes
Paneer and Spinach Stuffed Whole Wheat Paratha
A flavorful and nutritious twist on traditional parathas, this recipe combines the creaminess of paneer with the earthy taste of spinach, all wrapped up in a crispy whole wheat package.
Ingredients:
– 2 cups whole wheat flour
– 1/4 teaspoon salt
– 1/4 cup ghee or oil
– 1/2 cup lukewarm water
– Filling ingredients:
+ 250 grams paneer, crumbled
+ 1/2 cup chopped fresh spinach
+ 1 tablespoon butter, melted
+ Salt to taste
Instructions:
1. In a large mixing bowl, combine flour and salt. Gradually add ghee or oil and lukewarm water to form a dough.
2. Knead the dough for 5-7 minutes until smooth and pliable.
3. Divide the dough into 6-8 portions.
4. Roll out each portion into a thin circle.
5. Place a tablespoon of the paneer-spinach filling in the center of each circle.
6. Fold the dough over the filling to form a triangle or a square shape, pressing edges together to seal.
7. Cook the parathas on a non-stick skillet or griddle over medium heat for 1-2 minutes on each side.
Cooking Time: 10-12 minutes
Paneer and Avocado Lettuce Wraps
A refreshing twist on traditional wraps, this recipe combines the richness of paneer with the creaminess of avocado, all wrapped up in crisp lettuce leaves.
Ingredients:
– 1 cup paneer (Indian cheese), crumbled
– 2 ripe avocados, mashed
– 2 tablespoons lemon juice
– 1/4 teaspoon cumin powder
– Salt to taste
– 4 large lettuce leaves
– Optional toppings: chopped cilantro, sliced red onion, and/or crumbled feta cheese
Instructions:
1. In a medium bowl, mix together crumbled paneer, mashed avocado, lemon juice, and cumin powder.
2. Season with salt to taste.
3. Lay a large lettuce leaf flat on a surface.
4. Spoon about 1/4 cup of the paneer-avocado mixture onto the center of the lettuce leaf.
5. Fold the bottom half of the lettuce up over the filling, then fold in the sides and roll into a neat wrap.
6. Repeat with remaining ingredients.
7. Serve immediately or store in an airtight container for up to 2 hours.
Cooking Time: 10 minutes
Paneer and Beetroot Raita with Cumin Powder
A refreshing twist on the classic raita, this recipe combines creamy paneer, sweet beetroot, and a hint of warm cumin powder.
Ingredients:
– 1 cup paneer (Indian cheese), crumbled
– 2 medium beetroot, cooked and peeled
– 1/4 cup plain yogurt
– 1 tablespoon cumin powder
– Salt, to taste
– Chopped cilantro or scallions, for garnish (optional)
Instructions:
1. In a bowl, mix together crumbled paneer and cooked beetroot.
2. In a separate bowl, whisk together plain yogurt and cumin powder until smooth.
3. Add salt to the yogurt mixture, to taste.
4. Combine the paneer-beetroot mixture with the yogurt mixture. Mix well to combine.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
6. Garnish with chopped cilantro or scallions, if desired.
Cooking Time: 15 minutes (prep and cooking)
Paneer and Sprouted Moong Salad with Coriander
A refreshing and protein-packed salad that combines the creaminess of paneer with the nutty flavor of sprouted moong, all tied together with a hint of coriander.
Ingredients:
– 1/2 cup paneer (Indian cheese), cut into small cubes
– 1/4 cup sprouted moong (green gram)
– 1/4 cup chopped fresh coriander leaves
– 2 tablespoons lemon juice
– Salt, to taste
– 1 tablespoon olive oil
Instructions:
1. In a bowl, combine the paneer and sprouted moong.
2. Add the chopped coriander leaves and toss gently.
3. Squeeze the lemon juice over the mixture and sprinkle with salt.
4. Drizzle the olive oil and mix well.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: 10 minutes (preparation), 30 minutes (marinating)
Enjoy your delicious Paneer and Sprouted Moong Salad with Coriander!
Summary
Indulge in the creamy goodness of paneer without compromising on nutrition. This collection of 20 delicious and healthy paneer recipes offers a variety of dishes that are not only tasty but also packed with nutrients. From classic Indian dishes like tikka, bhurji, and curry to innovative fusion recipes, these dishes showcase the versatility of paneer. Whether you’re looking for a quick snack or a nutritious meal, this list has something for everyone. So go ahead and explore these healthy paneer recipes that are sure to delight your taste buds!
