Low-Calorie Paneer Bhurji

Nutrition

Ingredients

• 200 g paneer (crumbled; low-fat if available)
• 1 small onion (finely chopped)
• 1 medium tomato (finely chopped)
• 1 tsp ginger-garlic (grated)
• 1 green chilli (optional)
• to taste turmeric, red chilli, garam masala, salt
• 2 tsp oil
• 2 tbsp coriander leaves (to finish)

Instructions

1. Heat the oil in a non-stick pan and saute the onion and ginger-garlic until soft.
2. Add the tomato and spices and cook until the tomato breaks down.
3. Add the crumbled paneer and toss for 2-3 minutes until heated through. Do not overcook or it turns rubbery.
4. Finish with coriander and serve with roti or a salad.

Why this is weight-loss-friendly

Paneer is protein-rich and this version keeps the oil measured, so it is filling and low in carbs. Watch the portion since paneer is calorie-dense.

Substitutions

• Use low-fat paneer or swap half the paneer for crumbled tofu to lower the fat and calories.
• Bulk it up with chopped capsicum or spinach for more volume and fiber.

Variations

• Make it a wrap with a single roti and extra salad for a portion-friendly lunch.

Storage & meal prep

Keeps 2 days refrigerated. Reheat gently so the paneer stays soft.

Cook a double batch and portion it for lunches; pair with salad rather than extra rice.

Common mistakes

• Too much oil: paneer already carries fat, so measure the added oil.
• Overcooking the paneer: it goes rubbery. Add it at the end and just heat through.

FAQs

Is paneer good for weight loss?

Paneer is high in protein, which helps with fullness, but it is also calorie-dense. It fits weight loss well in measured portions, ideally low-fat paneer with minimal added oil.

How do I make paneer bhurji lower in calories?

Use low-fat paneer, keep the oil to a couple of teaspoons, and bulk the dish with vegetables so a smaller amount of paneer still feels like a full plate.