The good old paneer is our beloved ingredient, soft, comforting, and found in nearly every Indian household. But the moment we hop onto a weight loss journey, we suddenly start ghosting all our favourites, even the ones that are actually good for us. Paneer gets the silent treatment, too. That’s why in this article, we’re bringing you 5 low-fat paneer recipes that aren’t just guilt-free—they're delicious, light, and totally weight-loss friendly.
Wait a sec, what exactly is low-fat paneer? It’s paneer made using toned or skimmed milk instead of full cream milk. That means it retains all the protein punch but cuts down heavily on fat and calories. The best part? It still tastes great, works beautifully in recipes, and keeps you full longer, making it a great choice for anyone on a fitness journey. Let’s get into the tasty side of getting fit, shall we?
Table Of Contents
- What Is Paneer, And How To Make Low-Fat Paneer?
- What Can I Make With Paneer For Weight Loss? 5 Low-Fat Paneer Recipes For Weight Loss
- 7 Amazing Benefits of Low-Fat Paneer
- Can I Eat Paneer During Fat Loss?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Paneer, And How To Make Low-Fat Paneer?
Paneer is a fresh, non-aged cheese made by curdling milk using an acidic agent such as lemon juice or vinegar. Unlike other cheeses, paneer does not melt, which makes it suitable for grilling, frying, and simmering in gravies. It serves as a crucial protein source for vegetarians and is commonly utilised in Indian, Pakistani, Bangladeshi, and Afghan dishes.
If you are interested in low-fat paneer recipes, first, it’s important to learn how to make the spotlight ingredient. Making low-fat paneer at home is simple, cost-effective, and allows you to control the ingredients.
Ingredients:
- Skimmed or 1% fat milk - 1 litre
- Lemon juice or white vinegar - 2 tablespoons
- Muslin cloth or cheesecloth
- Heavy-bottomed pan
- Strainer
Method:
- Pour skimmed milk into a pan and heat it until it comes to a boil.
- Reduce the heat and gradually incorporate lemon juice or vinegar while stirring gently.
- The milk will start to form curds. When the whey has separated, switch off the heat.
- Pour the coagulated milk through a muslin cloth set over a sieve. Wash the curds with cold water to eliminate the tangy taste.
- Bind the fabric and suspend it for half an hour. Next, position it beneath a weighty item to allow it to solidify.
- Refrigerate for 1-2 hours, and after that, the paneer will be ready to cut and use in low-fat paneer recipes.
Tips for Best Results
- Use fresh milk.
- Do not overcook the curds, as it can make the paneer rubbery.
- Rinsing well helps remove the tangy taste from lemon or vinegar.
Also Read: 10 Tofu Health Benefits That Are Straight Fire! Get the Verdict on Paneer vs Tofu Battle!
What Can I Make With Paneer For Weight Loss? 5 Low-Fat Paneer Recipes For Weight Loss
Let’s check out these low-fat paneer recipes:
1. Low-Fat Paneer Bhurji (Scrambled Paneer)
This easy, healthy breakfast idea of paneer scramble is high in protein and perfect for busy days or dinner. It’s light, filling, and comes together in just minutes.
Ingredients:
- Low-fat paneer (crumbled) – 1 cup
- Onion (chopped) – 1
- Tomato (chopped) – 1
- Green chilli (chopped) – 1
- Turmeric powder – ½ tsp
- Cumin seeds – ½ tsp
- Salt – ½ tsp (or to taste)
- Olive oil – 1 tsp
- Fresh coriander (chopped, for garnish) – as needed
Instructions:
- Heat olive oil in a non-stick pan on medium flame.
- Add cumin seeds and let them splutter for a few seconds.
- Add chopped onions and green chilli; sauté until onions turn soft and translucent.
- Stir in chopped tomatoes, turmeric, and salt; cook for 2 minutes until tomatoes soften.
- Add crumbled paneer and mix well, cooking for another 3–4 minutes until heated through.
- Garnish with fresh coriander and serve hot with multigrain roti or enjoy as is.
2. Grilled Paneer Tikka
This oil-free grilled paneer tikka is loaded with protein and flavour, making it a guilt-free snack or appetiser. This is also a great addition for those who are following an OMAD diet. It’s easy to prepare and perfect for healthy eating.
Ingredients:
- Low-fat paneer (cubes) – 100g
- Curd (thick, low-fat) – 2 tbsp
- Ginger-garlic paste – 1 tsp
- Turmeric powder – ½ tsp
- Chilli powder – ½ tsp
- Garam masala – ½ tsp
- Salt – as needed
- Lemon juice – 1 tsp
Instructions:
- In a bowl, mix curd, ginger-garlic paste, turmeric, chilli powder, garam masala, salt, and lemon juice to make a marinade.
- Add paneer cubes to the marinade and coat them evenly; cover and let them rest for 30 minutes.
- Preheat your oven or air fryer to 180°C.
- Thread the marinated paneer cubes onto skewers.
- Place the skewers on a baking tray or in the air fryer basket.
- Grill for 15 minutes, turning once halfway, until the paneer is slightly charred and cooked through.
- Serve hot with mint chutney.
3. Paneer Salad Bowl
A refreshing, low-calorie salad bowl packed with protein and fibre. It’s ideal for a light lunch or dinner and keeps you full for hours.
Ingredients:
- Low-fat paneer (cubed) – ½ cup
- Lettuce or spinach (roughly chopped) – 1 cup
- Cucumber (sliced) – ½
- Tomato (sliced) – ½
- Carrot (sliced) – ½
- Olive oil – 1 tsp
- Lemon juice – 1 tsp
- Salt – to taste
- Black pepper – to taste
Instructions:
- In a large bowl, add lettuce or spinach, cucumber, tomato, and carrot.
- Add the cubed paneer to the bowl with the veggies.
- In a small bowl, mix olive oil, lemon juice, salt, and black pepper to make a simple dressing.
- Pour the dressing over the salad ingredients.
- Toss everything together gently until well combined and evenly coated.
- Chill in the refrigerator for 10 minutes before serving for extra freshness.
100% natural and power-packed, ToneOp Care's Wheatgrass Powder is your detox BFF, great for weight loss, smooth digestion, and clean energy! Vegan, gluten-free, and totally guilt-free. Blend this into delicious wheatgrass juice recipes, such as a morning smoothie, or mix it with lemon water for a zesty detox drink. It pairs perfectly with your low-fat paneer meals, making your weight loss journey both tasty and effective!
4. Paneer-Stuffed Multigrain Wrap
A wholesome, balanced meal that’s great for lunch or as a snack on the go. It’s packed with diet vegetables for weight loss and protein, all wrapped up for convenience.
Ingredients:
- Low-fat paneer (crumbled) – ½ cup
- Onion (chopped) – 2 tbsp
- Bell peppers (chopped) – 2 tbsp
- Olive oil – 1 tsp
- Multigrain roti or tortilla – 1
- Salt, pepper, and spices – to taste
Instructions:
- Heat olive oil in a pan and add chopped onions and bell peppers; sauté until soft.
- Add crumbled paneer, salt, pepper, and your favourite spices; mix well and cook for 2–3 minutes.
- Place the multigrain roti or tortilla on a flat surface.
- Spread the cooked paneer and veggie mixture evenly over the centre of the roti.
- Roll the roti tightly to form a wrap, folding in the sides as you go.
- Toast the wrap lightly on a pan for 1–2 minutes to seal and crisp it up.
- Cut in half and pack for a portable meal or enjoy hot.
5. Paneer Stir Fry With Veggies
A quick, low-carb dinner option that’s bursting with colour, flavour, and nutrition. It’s perfect for busy weeknights and keeps you satisfied. Make them with the healthiest oils for Indian cooking to keep it diet-friendly.
Ingredients:
- Low-fat paneer (cubes) – 100g
- Broccoli (florets) – ⅓ cup
- Capsicum (sliced) – ⅓ cup
- Carrot (sliced) – ⅓ cup
- Garlic (chopped) – 2 cloves
- Soy sauce – 1 tsp
- Olive oil – 1 tsp
- Salt and black pepper – to taste
Instructions:
- Heat olive oil in a wok or large pan over medium-high heat.
- Add chopped garlic and sauté for a few seconds until fragrant.
- Add broccoli, capsicum, and carrot; stir-fry for 2–3 minutes until veggies are just tender but still crisp.
- Add paneer cubes to the pan and toss gently with the vegetables.
- Pour in soy sauce, add salt and pepper, and mix well to coat everything evenly.
- Cook for another 2–3 minutes, stirring occasionally, until the paneer is heated through.
- Serve hot as is or with a side of brown rice for a complete meal.
Also Read: 13 Best Evening Snacks Recipes for Weight Loss And Their Incredible Health Benefits
7 Amazing Benefits Of Low-Fat Paneer
Here are the amazing benefits of low-fat paneer:
1. Supports Weight Loss
Low-fat paneer contains fewer calories and less fat, making it perfect for individuals aiming to shed pounds. Its high protein content promotes satiety, curbing hunger and reducing overall calorie intake throughout the day, which aids in effective and sustainable weight management.
Join ToneOp Fit's Diet+Fitness Weight Loss Plan if you wish to lose weight in the most fun, engaging and guided way. With this plan, you get two-coach support, can work out from the comfort of your home, and enjoy a region-based diet including delicious low-fat paneer recipes.
2. Heart-Healthy Choice
Compared to regular paneer, low-fat paneer has significantly less saturated fat, which helps maintain healthy cholesterol levels. Including it in your diet can lower the risk of cardiovascular diseases and support overall heart health while still enjoying the benefits of dairy.
3. High In Protein
Despite being lower in fat, it retains a high protein content, essential for muscle maintenance, tissue repair, and immune function. It’s a great vegetarian protein source, helping meet daily protein needs without added fats, especially useful for fitness enthusiasts and vegetarians.
4. Rich In Calcium
Low-fat paneer recipes are an excellent source of calcium, important for strong bones, healthy teeth, and nerve function. Regular consumption can help prevent bone-related issues like osteoporosis, particularly in ageing adults, without the added saturated fat that full-fat dairy contains.
5. Easily Digestible
We all know paneer is a good food for gut health, and since it is made from low-fat milk, it is generally lighter on the digestive system. This makes it suitable for people with sensitive stomachs or those who have trouble digesting high-fat dairy products, providing nourishment without causing bloating or heaviness.
6. Blood Sugar Friendly
Low-fat paneer contains few carbohydrates and has a low glycemic index, aiding in the regulation of blood sugar levels. It’s a smart addition to diabetic diets, offering protein and nutrients without spiking blood glucose, supporting stable energy and better metabolic health.
7. Boosts Satiety
The elevated protein content in low-fat paneer keeps you satisfied for an extended period, decreasing the craving to snack between meals. This natural appetite control supports calorie management and reduces overeating, making it easier to stick to a structured and healthy eating plan.
Also Read: What Is Low-Calorie Meal Delivery? Benefits & Tips For Effortless Healthy Eating In Busy Lives
Can I Eat Paneer During Fat Loss?
Yes, you can absolutely eat paneer during fat loss, especially low-fat paneer. It’s rich in protein, which helps build and preserve muscle while you're losing weight. Protein also takes longer to digest, so it keeps you full for longer, reducing your hunger and the chances of overeating. This is scientifically proven—high-protein foods increase satiety and help manage appetite better than high-carb or high-fat foods.
Paneer also has very low carbohydrates, making it a smart choice if you're on a low-carb or calorie-restricted diet. Choosing low-fat paneer recipes made from skimmed milk keeps the calorie count low while still providing important nutrients like calcium, which supports bones.
As long as you control the portion size and avoid deep-fried or creamy paneer dishes, it fits well into a fat-loss meal plan. Try including it in salads, wraps, or light stir-fries for a satisfying and healthy protein boost.
Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!
Dietitian’s Recommendation
As a dietitian, I highly recommend including low-fat paneer recipes in a balanced weight-loss diet. It’s an excellent source of lean protein, which supports muscle maintenance and keeps you full longer, reducing cravings. Unlike full-fat paneer, the low-fat version offers all the benefits of calcium, B vitamins, and amino acids without the extra calories or saturated fats.
It’s easy to digest, low in carbs, and can be added to salads, wraps, or light curries. Ideal for vegetarians and fitness enthusiasts, low-fat paneer recipes help promote fat loss while supporting metabolism and overall health when eaten in moderation and prepared healthfully.
Dt. Akshata Gandevikar
The Final Say
Turns out, paneer doesn’t have to be your enemy when you're trying to drop a few kilos. With low-fat paneer recipes, you get the best of both worlds—protein-packed meals that are kind to your waistline and satisfying to your cravings. These recipes are simple, tasty, and don’t make you feel like you're missing out on anything.
Whether on a hectic weekday lunch or an intimate dinner, this fare is right at home without the calorie overload. To boot, they'll also keep your energy levels stable and hunger pangs at bay. So don't dump paneer—meet its healthier alter ego and let it be your fitness buddy like a best friend.
FAQs
1. Which paneer is best for cholesterol?
Low-fat paneer is the best choice for people with high cholesterol. It contains less saturated fat compared to full-fat paneer, which helps manage cholesterol levels. Opting for paneer made from skimmed milk reduces the risk of heart disease while still offering essential nutrients and protein.
2. Can I eat 200 gm paneer daily?
Eating 200 grams of paneer daily may be too much for some, especially if it's full-fat. For weight loss or heart health, limit intake to 100–150 grams of low-fat paneer. Excess protein or fat can strain digestion and add unwanted calories if not balanced with activity.
3. Is low-fat paneer suitable for people with high cholesterol?
Yes, low-fat paneer is an excellent choice for individuals with high cholesterol. It contains less saturated fat than full-fat paneer, which helps lower bad cholesterol (LDL) levels. By opting for low-fat paneer recipes, you can enjoy the benefits of protein and calcium without increasing your cholesterol levels, supporting heart health.
4. How long can I store low-fat paneer?
Low-fat paneer can be stored in the refrigerator for 3–4 days if kept in an airtight container submerged in water. To maintain freshness, change the water daily. For longer storage, you can freeze paneer for up to 1 month. When reheating, steam or warm it to maintain its texture and taste.
References
- https://www.youtube.com/watch?v=3NLdBvP1AoM
- https://www.tarladalal.com/low-fat-paneer---how-to-make-low-fat-paneer-8688r
- https://www.youtube.com/watch?v=jAjxeG160tk
- https://tarladalal.in/recipes-using-low-fat-paneer-low-fat-cottage-cheese-low-calorie-paneer-1108https://tastytongues.blogspot.com/2011/08/low-fat-paneer.html
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect blend of taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices!
