Reasons to Add More Paneer Intake in Your Everyday Diet: Heath Benefits of Paneer and 10 Easy Paneer Recipes

Reasons to Add More Paneer Intake in Your Everyday Diet: Heath Benefits of Paneer and 10 Easy Paneer Recipes

Paneer is a known delicacy that is commonly cooked in Indian households. Not only it is a food item which is known for tasty recipes but also boasted for its health benefits. This article is your guide to both the things - where we have not only explained all the great benefits of this wonder food but also shared some tasty recipes for you to experiment with!

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Paneer – An Indian Delicacy

Paneer is one of the popular foods in India, especially for vegetarians. This versatile delight is loved as a starter, side dish, and main course. From desserts to appetizers, paneer will take your culinary experience to another level. Paneer is a word derived from the Persian language, which means cheese. It is known as ‘Panir’ in Armenia and as ‘Peynir’ in Turkey. Paneer is quite popular in India and other neighbouring countries. It is also low in carbs and high in protein content. With its mild flavour, and versatility, paneer is indeed a true delicacy of our country.

Health Benefits Of Paneer

Strong Bones and Teeth

Paneer is a rich source of calcium, which is an essential mineral for building strong bones and teeth. The low lactose level help in preventing tooth cavities.

Reduces Joint and Body Pain

Paneer help reduce body pain, especially lower back pain. Omega-3 and Omega-6 present in paneer help in combating problems such as arthritis, which is beneficial for people who are suffering from joint pain.

Prevents Skeletal Deformation

Paneer is a source of Vitamin D, which is essential to prevent skeletal deformation. This condition can lead to hip and joint pain. Also, the presence of magnesium and vitamin K helps in developing calcium-rich bones while magnesium stimulates enzyme secretion thereby helping in proper muscle and nerve function.

Boosts the Immune System

The body’s immune system is improved with the intake of paneer. Health conditions such as bronchitis, asthma, and cough can be controlled by including paneer in your daily diet. It is also known to improve hemoglobin levels.

Easy Paneer Recipes You Can Try Today

Garlic Paneer

The garlicky flavoured paneer is a delicious starter dish that can be cooked in a jiffy. It is a wonderful starter for a party or as an evening snack.


  • Cubed Paneer – 11/4 Cup
  • Garlic cloves – 6 Large
  • Sugar – 1 Tsp
  • Kashmiri Red Chillies – 5 – 6
  • Cumin – ½ Tsp
  • Vinegar – 1 Tsp
  • Chopped Onions – ½ Cup
  • Soya Sauce – 1 Tsp
  • Coriander Leaves for Garnishing
  • Oil – 1 Tbsp
  • Salt to taste


  • Grind together sugar, salt, chilies, garlic, and vinegar to a smooth paste. You can use 2 to 3 tbsp water to blend the ingredients.
  • Heat oil in a pan. Add cumin and when it sizzles add onions. Fry until golden brown. Add garlic paste and fry until the raw smell disappears.
  • Add paneer cubes and sauté for about 2 to 3 minutes.
  • Garnish with coriander and serve hot.

Paneer Pakora

This simple snack recipe is coated with chickpea batter and is a perfect starter for your party.


For Besan or Chickpea Batter

  • Gram Flour – 3/4th Cup
  • Rice Flour – 2 Tbsp
  • Turmeric – ¼ Tsp
  • Red Chilli Powder – ¼ Tsp
  • Asafoetida – 1/4th Tsp
  • Chaat Masala – ¼ Tsp
  • Water – 1/3 Cup
  • A Pinch of Baking Soda
  • Salt
  • Oil for Frying

For Marinating

  • Ginger Garlic Paste – 1 Tsp
  • Chaat Masala – 3/4th Tsp
  • Red Chilli Powder – ½ Tsp
  • Kasuri Methi – 1 Tsp
  • Paneer Cubes – 9
  • Dry Fenugreek Leaves – 1 Tsp


  • In a bowl, ginger garlic paste, chaat masala, kasturi methi, salt, and red chilli powder. Combine to form a paste.
  • Add paneer cubes in the paste and mix gently to coat all the cubes.
  • Prepare the batter by mixing all the batter ingredients in a bowl. Whisk to form a smooth batter.
  • Dip the paneer cubes in the besan batter.
  • Deep fry the evenly coated paneer cubes in hot oil until they are golden brown.
  • Serve Hot.

Paneer Cheese Sandwich

This is an easy, quick, and nutritious sandwich that is perfect for your kid’s lunch box.


  • 1 Medium Size Chopped Onion
  • 1 Cup – Crumbled Paneer
  • 1 Tsp – Chilli Powder
  • 1 Tsp Oil and for making a sandwich
  • Cheese as required
  • Salt to taste
  • Bread Slices
  • 3 Tbsp – Tomato Ketchup


  • Heat oil in a saucepan. Add onions and sauté until golden brown
  • Add spice powders, salt, and ketchup
  • Add crumbled paneer and stir well.
  • Take a bread slice. Add some paneer mixture and top with some cheese and onions as much as want. Cover with another bread slice.
  • Toast Bread until golden brown.
  • Cut the bread into half.
  • Serve warm.

Tawa Paneer Masala

Tawa Paneer Masala is a semi-dry dish that is quite popular and is cooked on a griddle or tawa. It takes less than thirty minutes to prepare and is perfect if you have unexpected guests.


  • Paneer – 200 grams
  • Finely Chopped Onion – 1 Large
  • Capsicum – 1 Medium
  • Tomatoes – 3 Medium size
  • Garlic cloves – 4 to 5
  • Green Chilli – 1 Chopped
  • Ginger – 1 Inch
  • Ajwain – ½ Tsp
  • Red Chilli Powder – ¼ Tsp
  • Coriander Powder – 1 Tsp
  • Pav Bhaji Masala – 1 Tsp
  • Dry Mango Powder – ¼ Tsp
  • Turmeric Powder – ¼ Tsp
  • Butter – 2 Tbsp
  • Dried Fenugreek Leaves – ½ Tsp
  • Salt to taste
  • Oil as required
  • Chopped coriander leaves


  • Melt butter on a skillet or tawa.
  • Add ajwain and fry until aromatic. Add chopped onions and sauté until translucent.
  • Add green chillies, ginger-garlic paste and fry until the raw smell disappears.
  • Add chopped capsicum and sauté for another 3 minutes.
  • Add turmeric, coriander powder, red chilli powder, pav bhaji masala, and amchur powder.
  • Sauté for about a minute and add tomato puree. Add salt and fry until oil separates, which takes about 10 minutes.
  • Add paneer cubes and mix well until the masala is coated evenly on paneer cubes. Add Kasuri methi and mix. Remove from heat.
  • Garnish with coriander and serve with chapatis, naan, bread, or phulkas.

Bread Paneer Rolls

This is yet another quick and easy snack to make especially for your kids.


  • Onion – 1 Medium (finely chopped)
  • Crumbled Paneer – 1 Cup
  • Powdered Cumin – ½ Tsp
  • Chilli Powder – ½ tsp
  • Ginger Garlic Paste – ½ Tsp
  • Garam Masala – ½ Tsp
  • Chopped coriander – 2 tbsp
  • Tomato Ketchup – 1 Tsp
  • White bread – 4 Slices
  • Salt to Taste
  • Butter to Toast


  • Take a wide bowl. Add paneer, garam masala powder, chilli powder, chopped onion, cumin powder, coriander, and salt. Mix gently until all the ingredients blend well.
  • Add ginger garlic paste and tomato sauce. Mix well.
  • Remove the bread crust and roll out each slice using a rolling pin. Make it as thin as possible. (Fresh bread is easier to roll)
  • Place a tsp of paneer filling and roll the bread into a cylindrical shape. Make sure the filling stays inside while rolling.
  • Repeat with the other bread slices.
  • Add butter to a skillet and lightly toast the rolled bread slices until brown.
  • Cut and serve hot with tomato ketchup.

Paneer Paratha

This filling dish is perfect for breakfast or lunch. It is also a nutritious choice for your kid’s lunch box.


For the Filling

  • Crumbled Paneer – 200 grams
  • Green Chilli – 1 Chopped
  • Garam Masala – ¼ Tsp
  • Chopped Coriander Leaves – 2 Tbsp
  • Ajwain (Carom Seeds) – 1/8th Tsp
  • Salt to taste

For the Dough

  • Atta – 2 Cups
  • Salt – ½ Tsp
  • Oil – 2 Tsp
  • Water to knead – ¾ Cup


  • Add atta in a bowl along with oil and salt. Add water little by little and knead a soft dough. Cover and allow it to rest for about 20 minutes.
  • Add green chilli, ajwain, salt, garam masala, and coriander leaves to crumbled paneer. Mix until all the ingredients blend well.
  • Divide the dough into eight balls.
  • Roll each ball into a 4-inch diameter and place 2 tbsp of filling in it. Bring the edges of the circle together and seal.
  • Flatten the paneer filled ball and roll into a circle of 8-inch diameter.
  • Cook on a hot griddle. Apply oil on each side and fry until golden brown.

Paneer Kheer

Kheer is a popular Indian dessert and there are many varieties prepared in different regions of the country. One such tasty kheer is made using fresh chenna or paneer. It is not only delicious but also a perfect dish for festivals and special occasions.


  • Full Cream Milk – 21/2 Litres
  • Saffron – 10 to 12 strands
  • Lemon Juice – 2 tsp
  • Cardamom Powder – ½ Tsp
  • Sugar – ¼ Cup
  • Pistachio and Almonds for garnishing


  • Bring one litre milk to a boil in a vessel. Add lemon juice to boiling milk.
  • The milk will immediately separate. Remove from heat and allow it to rest for a few minutes.
  • Strain the milk and collect the chenna or paneer.
  • Heat remaining milk in a thick bottomed pan. Add saffron and boil for 20 minutes on low heat.
  • Add crumbled paneer to the boiling milk and cook further for 30 minutes.
  • Add cardamom powder and sugar and cook until milk thickens.
  • Transfer to a bowl and garnish with dry fruits.
  • Serve chilled or hot


This quick and tasty recipe is made with easily available ingredients. It is a perfect recipe if you have unexpected guests.


  • Paneer – 500 g
  • Ginger paste – 2 tsp
  • Garlic Paste – 2 tsp
  • Coriander leaves – 2 tbsp
  • Salt to taste
  • Powdered Black Pepper – 1 tsp
  • Yogurt – 1/4th Cup
  • Green Chillies – as Per Taste
  • Oil for Brushing Paneer
  • Sesame Seeds – ¼ Cup
  • Garnish – Lemon Wedges and Onion Rings


  • Preheat Oven at 200 C
  • Mix together all the ingredients except garnishing and oil. Let it rest for 20 minutes.
  • Bake paneer in the oven for about 10 minutes.
  • Remove from oven and brush some oil on the paneer cubes. Bake for another 10 minutes.
  • You can also grill paneer on a barbecue pit or a griller.
  • Serve hot with onion rings and lemon wedges.

Paneer Jalfrezi

This quick and tasty recipe is made with easily available ingredients. It is prefect recipe if you have unexpected guests.


  • Paneer cubes – 350 g
  • Capsicum – 1 large (cut into one-inch pieces)
  • Ginger-Garlic Paste – ½ Tsp
  • Garam Masala – 1 tsp
  • Coriander Powder – 1 Tbsp
  • Red chilli Powder – ½ Tsp
  • Crushed Kasuri Methi – 1 tsp
  • Water – 1 Cup
  • Green Chilli – 1 small (finely chopped)
  • Oil – about 11/2 tbsp
  • Red Onions – 1 large (cut into 1-inch pieces)
  • Salt to Taste
  • Water – ¼ Cup
  • Tomato Ketchup – 2 Tbsp


  • Heat a pan. Add ½ Tbsp oil. Add chopped bell pepper/capsicum and onion pieces. Sauté on high flame for 3 minutes. Remove from the pan and set aside.
  • In the same pan heat ½ tbsp oil. Add paneer and cook on high heat for 3 minutes grilling all the pieces evenly. Remove and set aside.
  • Heat remaining oil in the pan and add ginger-garlic paste, green chili, red chilli, coriander and garam masala powders and salt. Sauté for couple of minutes until the raw smell of the ingredients is gone. Add water and ketchup. Cook for 1 to 2 minutes until all the spices blends well.
  • Add onion, bell pepper and paneer pieces in the prepared jalfrezi sauce and stir until everything is well-combine.
  • Serve with Roti, Naan or Parantha.

Achari Paneer (Dhaba Style)

This popular North Indian dish is a flavourful and quick dish to make, which can be enjoyed with bread, rice, naan, or roti.


  • Paneer Cubes – 2 Cups
  • Plain Yogurt – 2 Cups
  • Onion – 1 Large
  • Oil – 4 Tbsp
  • Ginger – ½ inch
  • Garlic – 4 Cloves
  • Tomato Ketchup – 2 Tbsp
  • Tomato Paste – 2 Tbsp
  • Onions – 2 large ones (thinly sliced)
  • Dry Kasuri Methi – 1 Tbsp

Powdered and Whole Spices

  • Fenugreek Seeds – 1 tsp
  • Onion seeds(kalonji) – 1 Tsp
  • Fennel Seeds (saunf) – 1 tsp
  • Turmeric Powder – 1 tsp
  • Red Chilli Powder – 1 Tsp
  • Coriander Powder – 1 Tsp
  • Salt to taste


  • Heat oil in a pan. Grind onion, ginger, and garlic to a fine paste. Add this paste to hot oil and sauté for 2 minutes.
  • Add ketchup, tomato and sauté for 2 more minutes.
  • Add yogurt and cover and cook for three minutes on medium heat.
  • Make sure to stir frequently. Blend whole and powder spices together and add this to the sauce.
  • Add paneer cubes and simmer for 2 to 3 minutes and remove from heat.

Nutritional Value Of Paneer


Paneer is a rich source of protein and a perfect choice for those who follow a vegetarian diet to fulfill their protein requirement. It also contains 9 essential amino acids.


Paneer has 20% fat. It is a source of both saturated and monounsaturated fats. It also contains omega-3, alpha-linolenic acid, and polyunsaturated fat.


It has a lower amount of carbs as compared to ingredients like dals. Phosphorus and Calcium – Both these minerals are crucial to maintain musculoskeletal health and paneer being a milk product is rich in calcium as well as phosphorus.
Malathi is a freelance content writer offering blogging, ghost-writing, and copywriting services. In addition to developing digital marketing content, she maintains niche websites related to kids, parenting, and pregnancy. Malathi's works have been featured on several prominent blogs and websites. When she is not writing, you will find her exploring exotic locales on our beautiful planet.
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Use Paneer The Versatile Way

Paneer is a very versatile ingredient that can be used for making lip-smacking dishes for any occasion. It can be used as a starter, something to just much on, and even for the main course. Moreover, it can be used to make dishes that will also be liked by children, as usual, they try to avoid healthy food. You can use it in a roll, or a sandwich, and make sure everyone is getting this nutrient-rich food item.

So, do not hesitate and experiment with paneer for your next meal.