15 Healthy Paneer Diet Recipes For Weight Loss

On the lookout for some magnificent recipes to aid in your weight loss journey? These healthy paneer diet recipes are here at your service. From the effortlessness of paneer bhurji to paneer tikka’s detectability, these low-carb meals sure provide a lot of range in flavor and nutrition!

I love eating paneer!

I regularly make paneer dishes at home and try to work up my brain cells to innovate new paneer recipes from existing ones.

It’s one of those ingredients that can blend together in any dish seamlessly.

You can pick any recipe and just add paneer to the mix. It not only enhances the flavor but provides a texture to the meal.

Plus, it is a great substitute for chicken and other meat products.

How Paneer Helps in Weight Loss

In order to come up with flawless paneer diet recipes, you first need to understand how paneer assists in weight loss.

Low in calories: When compared to other cheese products, paneer is substantially low in calories which can reduce the overall calorie intake.

High protein content: Protein gives a fleeting of satiety, thus reducing the urge to snack or overeating. As paneer is rich in protein, it fulfills our hunger without eating a lot.

Packed with nutrients: Paneer is a good source of essential nutrients like B vitamins, and minerals like phosphorous. Nutrient-rich food in your diet can help in your weight loss journey.

Full of calcium: Calcium plays a role in regulating the body’s weight. Paneer being a source of calcium, can help burn fat more efficiently.

Remember, these paneer recipes for weight loss are just a means to reach the end. Solely depending on one food will get you nowhere!

How to Make paneer at home

Ingredient Required

Milk: You can opt for full-fat milk or skim milk.

Lemon/Vinegar: You can choose either of the two. They help in giving a soft and firm texture to the paneer.

Steps Involved

1. Add milk to a pot. Set the flame to medium, and boil. Stir it so that milk doesn’t burn at the bottom.

2. Once it starts rising and foaming on the top, pour in the lemon juice. It will immediately start curdling.

3. When the milk has curdled completely, quickly strain it, and let it cool down.

4. Your homemade paneer is ready.

15 Healthy Paneer Diet Recipes

Although my go-to dinner meals are paneer butter masala and kali mirch paneer. Being a recent fitness freak and a paneer lover, my vigilant eyes are always checking for exciting paneer recipes for gym diet.

So, I am putting together a list of healthy paneer recipes for weight loss that can help reduce calories in your meals without compromising flavor.

1. Homemade Raw Paneer

Ready in: 10Mins

The healthiest way to have paneer is to take it raw.

You can have it any time you want, and it is fairly easy to make.

Sprinkle some black salt which is low in sodium content, and vitamin-C-rich lime juice to make it more flavorful.

Printable recipe down below!

2. Healthy Paneer Popcorn

Ready in: 35 Mins

This is my favorite paneer weight loss recipe.

Not only is this the perfect starter for a party, but can also contribute as a great evening snack.

I almost forgot to mention that it’s baked, and gluten-free, so don’t worry about getting your hands oily with this one!

Recipe: fatrainbow.com

3. Paneer Bhurji

Ready in: 20 Mins

Want a quick and delicious paneer recipe? Look no further!

With only a handful of simple ingredients, you can conjure up this evergreen meal within a few minutes.

And it’s full of antioxidants, and B vitamins, thanks to onions and tomatoes in the mix.

Enjoy it with crisp chapati, or paratha, to get the most out of it.

Recipe: trippingonearth.com

4. Paneer Fry Recipe

Ready in: 15 Mins

This paneer fry recipe is one of the ideal paneer recipes for gym diet.

It is highly nutritious as it incorporates a lot of veggies, from vitamin-A-rich carrots to fibrous corn kernels, nothing is left out.

And, It is easily customizable, you add, take out, or substitute most of the ingredients as you please.

Recipe: cookclickndevour.com

5. Paneer Salad

Ready in: 20 Mins

If you are looking for a wholesome meal, you’ve come to the right place!

Even though it is high in calories, having this once will set you up for the whole day ahead.

You can pour some salad dressing to make it more flavorful too.

This salad seamlessly combines the freshness of fruits and veggies with the nuttiness of chickpeas.

And some sprinkled chaat masala is the cherry on top.

Recipe: sinfullyspicy.com

6. Paneer Fried Rice

Ready in: 30 Mins

Fried rice has always been my weakness, and adding paneer to it is a deadly combination!

This is the perfect Indo-Chinese recipe you ought to make if you’ve got some leftover rice.

The inclusion of green vegetables like French beans, capsicum, and green peas full of B vitamins and magnesium makes it extremely nourishing, and a great contender in this list of healthy paneer recipes for weight loss.

Recipe: greenbowl2soul.com

7. Healthy Paneer Tikka

Ready in: 2 Hrs

Have you ever heard of tikka paneer recipes for weight loss? This one does!

Paneer tikka or tikka paneer has remained a well-known dish worldwide.

It is a popular snack served at parties and get-togethers.

It incorporates traditional spices, and veggies for its immaculate flavor, but this particular recipe comes with a twist!

Recipe: vegbuffet.com

8. Easy Saag Paneer

Ready in: 25 Mins

In this list of paneer diet recipes, no one can argue the nutritional powerhouse, that the combination of paneer and spinach makes.

It is a quick recipe that can be whipped up in under half an hour.

Plus, the spinach in this meal not only aids in weight loss, but is also low in calories, and extremely fibrous.

Recipe: eatingwell.com

9. Shahi Paneer

Ready in: 45 Mins

Shahi paneer is an ideal way to spice up your dinner time without getting a lot of calories in.

The nutrient-rich base of onion, tomatoes, and cashew nuts, along with the aroma of spices makes it a hearty dish.

And it surprisingly stores well for 4-5 days.

Recipe: trippingonearth.com

10. Grilled Paneer Salad

Ready in: 20 Mins

This is a super dish that can easily demolish your summer cravings within a few bites.

This salad is low-carb, gluten-free, sugar-free, and keto-friendly!

Moreover, the low-calorie, fibrous, and full of body-loving vitamins, the cilantro-mint chutney adds wonders to the meal.

Recipe: joyfilledeats.com

11. Instant Pot Matar Paneer

Ready in: 40 Mins

This instant pot matar paneer is a slimmed-down version of the classic delight.

What makes it a healthy paneer weight loss recipe is the use of a pressure cooker that reduces the use of oil, and cream.

To top it off, it’s filled with nutrient-dense green peas, that is sure to make your body happy!

Recipe: fatrainbow.com

12. Broccoli Paneer Bhurji

Ready in: 20 Mins

It is a welcome change from the original Paneer bhurji with the addition of broccoli to the mix.

Packed with essential B, C, and K vitamins, and minerals such as potassium, and calcium, broccoli is an excellent choice for managing weight as well as overall health.

What’s more, is that it’s a kid-friendly recipe that can be easily stored in a lunch box!

Recipe: indianveggiedelight.com

13. Keto Tawa Paneer

Ready in: 20 Mins

Paneer recipes for weight loss should fulfill certain aspects such as they should be low in calories, and high in protein and nutrition.

And this Keto tawa paneer has attained those areas to a tea!

They are light, and have a robust flavor that tantalizes your taste buds.

Besides, it can be served as a snack or as an entree.

Recipe: headbangerskitchen.com

14. Light Paneer Curry

Ready in: 30 Mins

Want a quick recipe to whip up in no time during a busy weeknight?

This paneer curry is it! Containing crispy bits of paneer, spinach, and peas, it is a rather satisfying dish that goes extremely well with rice, and/or naan bread.

Plus, it freezes quite well, and you can easily reheat it without losing the flavor.

Recipe: skinnyspatula.com

15. Paneer Chilla

Ready in: 30 Mins

It is one of the promising paneer recipes for gym diet that anyone (even the kids!) can enjoy with big smiles on their faces.

It is quite a hearty breakfast meal that supplies all your nourishing needs.

Sure it will take a couple of tries to make it perfectly, but the end result is a crispy, and light pancake that tastes fabulous!

Recipe: hebbarskitchen.com

What Do You Think?

Taking care of my body has taken a front seat in my life, and these paneer diet recipes have helped me in more ways than I could’ve imagined!

Have you made any of these? How much did you like it? Let me know if you have more paneer recipes for weight loss under your belt in the comments section below!

homemade cottage cheese

How to Make Paneer at Home

Making paneer (cottage cheese) at home is the optimum way to ensure a nutrient-rich food without worrying about harmful preservatives you get from store-bought paneer.
Cook Time 10 minutes
Total Time 10 minutes
Course Snack
Cuisine Indian
Servings 6
Calories 90 kcal


  • Pot


  • 1 l Milk
  • 3 tbsp Lemon/Vinegar


  • Add milk to a pot. Set the flame to medium, and boil. Stir it so that milk doesn't burn at the bottom.
  • Once it starts rising and foaming on the top, pour in the lemon juice. It will immediately start curdling.
  • When the milk has curdled completely, quickly strain it, and let it cool down.
  • Your homemade paneer is ready.
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