Is palak paneer good for weight loss?

A version made without cream and with measured oil is high in protein and low in carbs, which makes it filling and weight-loss-friendly. Use low-fat paneer or tofu for an even lighter dish.

How do I make palak paneer lower in calories?

Skip the cream, use low-fat paneer or tofu, keep the oil to a couple of teaspoons, and let the spinach puree provide the creamy texture.

Lighter Palak Paneer

Name: Lighter Palak Paneer
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: 200 g paneer (cubed; low-fat if available); 300 g spinach (palak) (blanched and pureed); 1 small onion (chopped); 1 small tomato (chopped); 1 tsp ginger-garlic (grated); to taste green chilli, cumin, garam masala, salt; 2 tsp oil

indiannorth-indian high-proteinvegetarianlow-carbgluten-free

Restaurant palak paneer is usually loaded with cream, which is what makes it heavy. This lighter version skips the cream entirely and lets the blended spinach do the work, so you keep the protein from the paneer and the volume from the spinach without the extra calories.

It is high in protein, low in carbs, and filling. Use low-fat paneer or tofu if you want to take it down further, and serve it with a single roti or on its own as a low-carb plate.

2 Serves

10 min Prep

15 min Cook

25 min Total

easy Difficulty

Nutrition

280 Calories
16 g Protein
10 g Carbs
19 g Fat
4 g Fiber

Nutrition estimate per serving.

Ingredients

200 g paneer (cubed; low-fat if available)
300 g spinach (palak) (blanched and pureed)
1 small onion (chopped)
1 small tomato (chopped)
1 tsp ginger-garlic (grated)
to taste green chilli, cumin, garam masala, salt
2 tsp oil

Instructions

Blanch the spinach in hot water for a minute, then blend to a puree.
Heat the oil, crackle the cumin, and saute the onion, ginger-garlic, and chilli until soft.
Add the tomato and spices and cook until the tomato breaks down.
Add the spinach puree and a splash of water, simmer for 3-4 minutes, then fold in the paneer and heat through. Do not boil hard or the spinach dulls.

Why this is weight-loss-friendly

Skipping the cream keeps this much lighter than restaurant palak paneer, while paneer brings protein and spinach adds volume and fiber. It is filling and low in carbs.

Substitutions

Use low-fat paneer or swap in tofu to lower the fat and calories.
Skip the cream that many recipes add. The spinach puree is creamy enough on its own.

Variations

Add a spoon of curd instead of cream for a little tang and body.

Storage & meal prep

Keeps 2 days refrigerated. Reheat gently to keep the spinach bright and the paneer soft.

Make the spinach base ahead and add fresh paneer when reheating for the best texture.

Common mistakes

Adding cream: it is the main reason restaurant palak paneer is calorie-heavy. The spinach puree is creamy on its own.
Overcooking the paneer: add it at the end and just heat through so it stays soft.

FAQs

Is palak paneer good for weight loss?: A version made without cream and with measured oil is high in protein and low in carbs, which makes it filling and weight-loss-friendly. Use low-fat paneer or tofu for an even lighter dish.
How do I make palak paneer lower in calories?: Skip the cream, use low-fat paneer or tofu, keep the oil to a couple of teaspoons, and let the spinach puree provide the creamy texture.

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