5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!

Are you looking for a delicious and healthy way to have protein portions for weight loss? Grilled paneer might be the perfect solution. This natural cottage cheese offers many benefits for those who want to lose weight while maintaining flavours in their diet. Grilled paneer can be a satisfying addition to your weight loss meal plan, high in protein, low in calories, and high in other required nutrients. So, let’s explore the benefits of grilled paneer for weight loss and discover some tasty and healthy recipe ideas to get you started.
 

Table Of Contents

1. What Is Paneer?

2. 5 Benefits Of Grilled Paneer For Weight Loss

3. 3 Nutritious Grilled Paneer Recipes

4. Nutritional Profile Of Grilled Paneer Per 100gm

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs
 

What Is Paneer?

Paneer, a popular South Asian cheese, is like cottage cheese. It's made by adding fresh lemon juice or vinegar to milk to make it thicker. Unlike other cheeses, paneer doesn't melt, so it's great for cooking. It has a mild taste and gives a firm texture, so it can soak up the flavours of the food it's with. This makes it very useful in many different dishes.
 

Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
 

5 Benefits Of Grilled Paneer For Weight Loss

Consider these benefits of grilled paneer for weight loss purposes:
 

1. Prevents Overeating

Grilled paneer is rich in protein, which helps keep you full for longer periods. It promotes satiety, reducing the urge to snack between meals or overeat, making it easier to manage portions in a high-protein diet and control overall calorie intake.
 

2. Reduces Calorie Intake

Paneer is naturally low in carbohydrates and can be a healthy addition to a weight loss diet. When grilled, it retains its nutritional value while becoming a flavorful, low-calorie option. Adding grilled paneer to your meals can help you consume fewer calories without sacrificing taste or satisfaction.
 

3. Gives Thermogenic Effect

The protein in paneer has a thermogenic effect, meaning it requires more energy to properly digest than fats or carbohydrates. This process burns extra calories, aiding in weight loss. Eating grilled paneer can enhance this effect, contributing to a higher calorie burn daily.
 

Also Read: What Is Lean Protein? Know 11 Foods, Sources, Benefits And Guidelines!
 

4. Boosts Metabolic Rates

High in protein, grilled paneer supports muscle maintenance and growth, which in turn helps boost your metabolic rate. A higher metabolic rate allows more calories to burn, even at rest, making achieving and maintaining a healthy weight easier.
 

5. Prevents Insulin Spikes

Grilled paneer is low in carbohydrates and high in protein, which helps stabilise blood sugar levels and prevent insulin spikes. Keeping insulin levels steady reduces the likelihood of fat storage and supports a more balanced approach to weight loss.
 

Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
 

3 Nutritious Grilled Paneer Recipes

After understanding about the nutritional benefits of eating paneer, here try these recommended grilled paneer recipes for weight loss:
 

1. Grilled Paneer Salad

This grilled paneer salad for weight loss offers an array of nutrients by providing a portioned mix of protein, fibre, and healthy fats. The protein content in paneer helps keep you full for longer, reducing the urge to eat between meals. The fresh vegetables in the salad offer various vitamins, minerals, and antioxidants, all while being low in calories. This combination makes it an ideal meal for those looking to lose calories without sacrificing flavour.
 

Ingredients:

• Paneer: 200 grams, cut into cubes
• Mixed greens: 1 cup (lettuce, spinach, arugula)
• Cucumber: 1, sliced
• Red bell pepper: 1 diced
• Yellow bell pepper: 1 diced
• Red onion: 1 small, thinly sliced
• Cherry tomatoes: 1 cup, halved
• Olive oil: 1 tablespoon
• Lemon juice: 1 tablespoon
• Cumin powder: 1 teaspoon
• Paprika or red chilli powder: 1 teaspoon
• Salt and pepper: to taste
• Fresh coriander or parsley: for garnishing
   

Instructions To Prepare:

1. In a bowl, combine healthy olive oil, lemon juice, cumin powder, paprika, salt, and pepper.

2. Add properly cut paneer cubes to the marinade and gently mix to coat evenly. Let it rest for 10-15 minutes.

3. Grill the marinated paneer cubes on each side for nearly 2-3 minutes or until grill marks appear and the paneer is lightly charred.

4. Remove from heat and set aside.

5. In a large salad bowl, use mixed greens, cucumber slices, diced bell peppers, sliced red onion, and cherry tomatoes.

6. Place the grilled paneer cubes on top of the salad.

7. Drizzle the salad with olive oil and lemon juice, and sprinkle salt plus pepper to taste.

8. Gently stir to combine all the ingredients and garnish with freshly chopped coriander or parsley.

9. Serve immediately for the best flavour and texture.
 

Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
 

2. Indian Grilled Paneer With A Tahini Twist

The Indian grilled paneer with a tahini twist combines the richness of paneer with the healthy fats of tahini, offering a satisfying and nutritious dish that supports weight loss. The mustard oil used in the marinade adds a distinct flavour and promotes heart health, while the spices enhance metabolism. This recipe is low in carbohydrates, making it an excellent choice for those on a calorie-controlled diet. The inclusion of tahini also provides a boost of calcium and magnesium, further supporting weight loss.
 

Ingredients: 

• Paneer (cottage cheese): 200 grams
• Mustard oil (sarson oil): 2 tablespoons
• Tahini paste (sesame seed paste): 1 tablespoon
• Finely chopped coriander: 1 tablespoon
• Ginger garlic paste: 1 teaspoon
• Kashmiri red chilli powder: 1 teaspoon
• Cumin powder (jeera powder): 1 teaspoon
• Salt to taste: 1/2 teaspoon
• Onion powder: 1 teaspoon
• Garam Masala Powder: 1/2 teaspoon
   

Instructions To Prepare:

1. Slice the paneer into uniform pieces of your preferred shape and size (square or rectangular).

2. Combine mustard oil, tahini paste, ginger garlic paste, specific spices, salt, and finely chopped coriander leaves in a bowl.

3. Mix thoroughly to create a thick marinade.

4. Taste the marinade and adjust spices or salt as needed.

5. Add the paneer cubes to the marinade and ensure they are coated evenly.

6. Select a durable grill pan, preferably made of cast iron.

7. Coat the grill pan with mustard oil. Avoid using excessive oil.

8. Heat the pan on high heat until it is hot.

9. Place the seasoned paneer cubes on the grill pan.

10. Use tongs to gently press the paneer cubes for even grilling.

11. Grill for 2-3 minutes on one side, then flip and grill on the other side.

12. Transfer the grilled paneer to a serving dish.

13. Sprinkle lemon juice over the grilled paneer.
 

Also Read: Here Are 10 Wholesome & Healthy Snacks For Kids To Enjoy Any Time!
 

3. Green Paneer Tikka (Grilled paneer)

Green Paneer Tikka is a flavorful dish that is perfect for weight loss. The paneer, marinated in a blend of cilantro, mint, and yoghurt, is rich in protein, aiding in muscle maintenance and fat loss. The herbs and spices add flavour and have thermogenic properties that can help boost metabolism. Also, the yoghurt in the marinade supports gut health, which is effective for digestion and weight management. This recipe is low in carbs and nutrients, making it a healthy option for those looking to lose weight.
 

Ingredients:

• Paneer: 200 grams, cut into big cubes
• Cilantro leaves: 1/2 cup
• Mint leaves: 1/4 cup
• Ginger: 1-inch piece
• Garlic cloves: 4 large
• Green chillies: 1-2 (adjust to taste)
• Big lemon juice: 1 tablespoon
• Salt: 1/2 teaspoon
• Yoghurt (plain): 3 tablespoons
• Kasoori methi (dried fenugreek leaves): 1 teaspoon
• Garam masala: 1/2 teaspoon
• Coriander powder: 1/2 teaspoon
• Chaat masala: 1/2 teaspoon
• Mustard oil: 1 tablespoon
• Onion: 1 small, quartered and petals separated
• Peppers (mixed green and red): cut into 1-inch cubes
• Sattu (or roasted Besan): 1 tablespoon
   

Instructions To Prepare:

1. Combine coriander, mint, ginger, garlic, green chilli, salt, and the juice from half a large lemon in a blender. Blend until a rough paste forms.

2. Put this into a big bowl. Add yoghurt to the bowl. Stir until well mixed.

3. Include kasturi methi, garam masala, coriander powder, and chaat masala in the recipe. Blend together.

4. Next, include mustard oil. If you don't have mustard oil, you may substitute with another oil but it is recommended to use mustard oil for best results.

5. Combine everything using a wire whisk until a smooth marinade forms.

6. Add onions, green plus red bell peppers, and paneer to the dish. Toss the paneer and vegetables with the marinade using your hands until they are fully coated.

7. Next, sprinkle some roasted Besan flour and, once again, mix with your hands until the paneer and vegetables are evenly coated with the marinade.

8. Cover and refrigerate for 1 hour or up to 3 to 4 hours.

9. Arrange the paneer and veggies in skewers and then grill them in the griller pan for 4-5 minutes on each side.

10. Serve it with sides to add the flavour and taste.
 

Also Read: 15 Healthy Indian Snacks With Low Calories For Sustainable Weight Loss!
 

Nutritional Profile Of Grilled Paneer Per 100gm

Note this nutritional profile of grilled paneer per 100gm:
 

Also Read: All About Personalised Chart Of A Healthy Diet: Tips And 7 Day Diet Plan
 

Dietitian’s Recommendation

I recommend adding grilled paneer to your weight loss plan due to its high protein and moderate fat levels. Grilled paneer is lower in calories than fried versions, making it a healthier choice. You can make many variations with grilled paneer, for example, by including other vegetables like carrots, zucchini, or avocado for added nutrients and flavour. Replace the olive oil dressing with a yoghurt-based one mixed with herbs and spices for a tangy twist.
 

Add fruits like pomegranate seeds or apple slices for a sweet and savoury combination that enhances the taste of the salad or any other recipe. Lastly, Sprinkle sunflower seeds, pumpkin seeds, or chopped almonds for added crunch and some healthy fats.
 

                                                                           Dt. Akshata Gandevikar
 

The Final Say

Grilled paneer offers a delicious and nutritious way to support your weight loss goals. Its high protein content, low-calorie count, and essential nutrients make it a valuable ingredient to a balanced diet. Including grilled paneer for weight loss can give you a satisfying and flavorful experience while promoting weight management. Remember to experiment with different grilled paneer recipes and cooking techniques to find your favourite ways to enjoy this versatile cheese.
 

FAQs

1. Is grilled paneer good for weight loss?

Yes, grilled paneer can be a healthy addition to a weight-loss diet. Grilling is a low-fat cooking method that helps reduce the calorie content of paneer. It's a good option compared to deep-frying or pan-frying.
 

2. Which type of paneer is best for weight loss?

For weight loss, opting for low-fat or cottage cheese paneer is usually recommended. These varieties have a lower calorie and fat content compared to full-fat paneer.
 

3. Can we eat only paneer for weight loss?

No, relying solely on paneer for weight loss is not advisable. A balanced diet keeps your body healthy and allows weight management. While paneer is a good source of protein, it's important to include a variety of fruits, fresh vegetables, whole grains, and healthy lean proteins in your diet.
 

4. Is Kadai paneer good for weight loss?

Kadai paneer, a popular Indian dish, can be a high-calorie option, given its use of oil and spices. If you're aiming for weight loss, it's best to enjoy it occasionally and in moderation. You can make healthier versions by using less oil or opting for grilled paneer.
 

References

• https://cookpad.com/in/recipes/16233244-grilled-paneer-salad-for-weight-loss
• https://joyfilledeats.com/grilled-paneer-salad/
• https://www.milkymist.com/post/nutritional-facts-about-paneer
• https://www.thewellnesscorner.com/blog/is-paneer-good-for-weight-loss
   

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