Paneer, or Indian cottage cheese, is a popular ingredient in many Indian dishes. It’s not only delicious but also packed with nutrients, making it an excellent choice for those looking to lose weight. Paneer is particularly beneficial for vegetarians as it is a great source of protein, which is essential for muscle repair and growth. In this article, we’ll explore the nutritional benefits of paneer and share some healthy paneer recipes that are perfect for weight loss.
Nutritional Benefits of Paneer
Paneer is rich in protein, calcium, and healthy fats. Here’s a breakdown of its nutritional content per 100 grams:
- Calories: 265
- Protein: 18.3 grams
- Fat: 20.8 grams
- Carbohydrates: 1.2 grams
- Calcium: 208 mg
Protein: Paneer is an excellent source of protein, which helps keep you full longer, aids in muscle building, and boosts metabolism.
Calcium: High in calcium, paneer supports bone health and helps in maintaining strong teeth.
Healthy Fats: Paneer contains healthy fats that are essential for various bodily functions, including hormone production and absorption of fat-soluble vitamins.
Healthy Paneer Recipes for Weight Loss
1. Sprouts Paneer Salad
A refreshing salad combining the goodness of sprouts and paneer, making it a perfect protein-packed snack or light meal. Read the full recipe for Sprouts Paneer Salad here
- Calories: 150 kcal
- Macros: Protein: 12g, Carbs: 10g, Fat: 7g
2. Soya Paneer Cutlet
These cutlets are a delicious way to incorporate more protein into your diet. Made with soya and paneer, they are both nutritious and satisfying. Read the full recipe for Soya Paneer Cutlet here
- Calories: 180 kcal
- Macros: Protein: 15g, Carbs: 12g, Fat: 8g
3. Soya Paneer Salad
This salad combines the high protein content of soya and paneer with fresh vegetables for a healthy, low-calorie meal. Read the full recipe for Soya Paneer Salad here
- Calories: 160 kcal
- Macros: Protein: 14g, Carbs: 8g, Fat: 9g
4. Lauki (Bottle Gourd) and Paneer Curry
A nutritious curry that pairs the hydrating properties of bottle gourd with the protein-rich paneer, perfect for a light lunch or dinner. Read the full recipe for Lauki (Bottle Gourd) and Paneer Curry here
5. Soya Paneer Tikki
These tikkis are a tasty and healthy option for a snack or appetizer, providing a good balance of protein and carbohydrates. Read the full recipe for Soya Paneer Tikki here
- Calories: 170 kcal
- Macros: Protein: 13g, Carbs: 11g, Fat: 9g
6. Paneer Stuffed Moong Dal Cheela
This cheela is a nutritious pancake made from moong dal and stuffed with paneer, offering a high-protein breakfast or snack option. Read the full recipe for Paneer Stuffed Moong Dal Cheela here
- Calories: 200 kcal
- Macros: Protein: 15g, Carbs: 18g, Fat: 8g
7. Paneer Soya Chilla
A savory pancake made with a mixture of paneer and soya, providing a delicious and protein-rich meal. Read the full recipe for Paneer Soya Chilla here
- Calories: 210 kcal
- Macros: Protein: 16g, Carbs: 15g, Fat: 9g
8. Palak Paneer Cheela
This cheela is made with spinach and paneer, combining the iron-rich benefits of spinach with the protein content of paneer. Read the full recipe for Palak Paneer Cheela here
- Calories: 180 kcal
- Macros: Protein: 14g, Carbs: 12g, Fat: 7g
9. Banana Paneer Protein Shake
A unique and nutritious protein shake made with banana and paneer, perfect for a post-workout recovery drink. Read the full recipe for Banana Paneer Protein Shake here
- Calories: 250 kcal
- Macros: Protein: 18g, Carbs: 30g, Fat: 8g
10. Soya Paneer Pulao
A wholesome pulao made with soya chunks and paneer, offering a balanced meal option. Read the full recipe for Soya Paneer Pulao here
- Calories: 753 kcal
- Macros: Protein: 36.4 gm, Carbs: 77.6 gm, Fats: 33 gm
11. Paneer Salad
A salad inspired by Subway’s offerings, featuring paneer as a protein-rich topping. Read the full recipe for Paneer Salad here
- Calories: 487 kcal
- Macros: Protein: 18.3 gm, Carbs: 8.5 gm, Fats: 42.2 gm
12. Paneer Poha
Poha enhanced with the goodness of paneer, offering a nutritious and flavorful breakfast option. Read the full recipe for Paneer Poha here
- Calories: 753 kcal
- Macros: Protein: 36.4 gm, Carbs: 77.6 gm, Fats: 33 gm
13. Moong Dal Paneer Dosa
A dosa made from moong dal batter and stuffed with paneer, providing a protein-rich twist to a traditional dish. Read the full recipe for Moong Dal Paneer Dosa here
- Calories: 416 kcal
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Macros: Protein: 24.5 gm, Carbs: 25.5 gm, Fats: 24 gm
14. Moong Paneer Salad
A salad featuring moong beans and paneer, offering a light yet protein-packed meal option. Read the full recipe for Moong Paneer Salad here
- Calories: 487 kcal
- Macros: Protein: 18.3 gm, Carbs: 8.5 gm, Fats: 42.2 gm
15. Paneer Stuffed Idli
Idlis stuffed with paneer, offering a protein-rich twist to this South Indian favorite. Read the full recipe for Paneer Stuffed Idli here
- Calories: 346.3 kcal
- Macros: Protein: 12.4 gm, Carbs: 35.7 gm, Fats: 17.1 gm
16. Oats Paneer Chilla
A nutritious chilla made with oats and paneer, providing a healthy breakfast or snack option. Read the full recipe for Oats Paneer Chilla here
- Calories: Caloric information not available
- Macros: Macronutrient information not available
FAQs
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Is paneer good for weight loss?
Paneer is high in protein and low in carbohydrates, making it a good choice for weight loss when consumed in moderation as part of a balanced diet. - Can paneer be included in a vegetarian diet for protein? Yes, paneer is an excellent source of protein for vegetarians and can help meet daily protein requirements.
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Is paneer suitable for lactose-intolerant individuals?
Paneer is low in lactose compared to other dairy products and may be tolerated by some lactose-intolerant individuals. However, tolerance levels vary, so it’s best to consume in moderation or choose lactose-free paneer alternatives. -
How can I store paneer?
Paneer can be stored in the refrigerator for up to 3-4 days. It can also be frozen for longer storage, up to 3 months. Thaw frozen paneer in the refrigerator before using. -
Can paneer be used in diabetic-friendly recipes?
Paneer is low in carbohydrates and can be included in diabetic-friendly recipes. However, portion control is essential as it is calorie-dense. -
Is paneer high in cholesterol?
Paneer is moderately high in cholesterol, so it should be consumed in moderation, especially for those with cholesterol concerns. -
Can paneer be frozen?
Yes, paneer can be frozen for up to 3 months. Thaw it in the refrigerator before using. -
Are there any health risks associated with consuming paneer?
Paneer is generally safe to consume. However, individuals with lactose intolerance or milk allergies should avoid paneer or opt for lactose-free varieties. -
How can I incorporate paneer into a balanced diet?
Paneer can be added to salads, curries, sandwiches, wraps, and snacks for a protein boost. Pair it with whole grains, vegetables, and healthy fats for a balanced meal. -
What are the nutritional benefits of paneer?
Paneer is rich in protein, calcium, and healthy fats, supporting muscle health, bone strength, and overall well-being.
