How to Make Your Dinner Protein-Rich with Paneer (Without Getting Bored)

We all know paneer is a go-to ingredient in most Indian homes. But let’s be honest, when you think of paneer for dinner, your mind probably jumps to paneer butter masala or paneer tikka.

Here’s the good news, paneer is one of the most versatile and protein-rich ingredients. Just 100g of paneer packs about 18g of protein, making it a good pick if you're trying to eat healthy, build muscle or simply feel full without relying on meat or eggs.

This blog is for everyone who's asked, "What else can I make with paneer besides butter masala?."

Let’s explore how you can use paneer in fresh, fun, and protein-rich ways with a mix of familiar dishes and a few twists.

I love reimagining it in new ways that feel both comforting and healthy. I hope these recipes help you enjoy dinner a little more.

1. Paneer Steak

Skip the cream-heavy gravies. Marinate paneer cubes, grill or air-fry. Serve with sauteed veggies or roti made from bajra or jowar for extra fiber.
Use low fat paneer if you're watching calories — it still gives good protein without the heaviness.

2. Paneer Do Pyaza, but Healthier

You can keep the comfort of home-style cooking, but cut down on fat and still get your protein. Swap deep frying with sautéing. Use less oil, more onions (for sweetness), and skip the cream. Pair with brown rice or whole wheat roti.

3. Saag Paneer (Low fat)

Iron and protein together. Use spinach, mustard greens or even bathua during winter. Stir in lightly pan-fried paneer cubes..

4. Paneer Kathi Rolls for Dinner

Quick weekday meal or packed lunch
Stuff Paneer cubes or grated paneer mixed with veggies, onions and spices into a whole wheat wrap.

5. No Onion-Garlic Paneer Curry

Good for Satvik days or when you want something light
This is a great option during Navratri or fasting days and still delivers on protein.

6. High-Protein Paneer Skewers

For a Low-carb high protein dinner, try  paneer cubes with veggies on skewers. Grill them with olive oil and tikka masala. Serve with hung curd dip for an extra protein push.

7. Paneer grilled or Stir Fry

One-pan lazy dinners. Toss paneer with garlic, spring onions, and a little soy sauce or desi masalas. Serve with cooked quinoa or brown rice.

8. Paneer & Chickpea Salad (No-Cook Dinner!)

Toss cubes of paneer with boiled chana, veggies, oil and chaat masala. Dinner in 10 minutes and surprisingly filling.

9. Paneer Bhurji (Healthier)

A comforting dish made better. You can also add sautéed moong sprouts or chopped palak (spinach) to your regular paneer bhurji. It ups the protein, fiber, and greens and still pairs perfectly with roti or toast.

10. Paneer Cashew Curry (Creamy Without the Cream)

The base is made with blended cashews and tomatoes, giving you buttery gravy without relying on heavy cream. Plus, cashews add an extra punch of protein and healthy fats.
Tip: Soak the cashews for 20 minutes or overnight and blend them smooth.

Hungry for more? Check out our full list of delicious paneer recipes to keep dinner exciting every night.

How to Pick the Right Paneer?

Use fresh paneer if you’re making dishes where texture matters (like rolls or bhurji).

Grated paneer works great in parathas, cutlets or even protein dosas.

Low-fat paneer has slightly less protein, but it’s great for everyday dinners if you’re watching calories.

Store-bought options like Amul or Milky Mist are good — but you can try making your own once. You’ll taste the difference.

What If You’re Making Paneer at Home?

Homemade paneer is fresher, softer, and you control the fat content. Use toned milk if you want low-fat paneer. Just boil the milk, add lemon juice or vinegar, and strain — easy!

You can even reuse the leftover whey in soups or kneading dough, it’s packed with nutrients.

Now you know, your dinner can be high-protein and exciting if you mix things up, grilled, stir-fried, grated or stuffed.

So the next time you're thinking at that block of paneer wondering "what to make?" remember, the options are endless.

What’s your favorite simple paneer recipe for dinner? Tried anything new recently? Share it on the app — someone else might be looking for that very idea tonight. 😊

FAQ

Q: Is paneer good for weight loss?
A: Paneer is high in protein and keeps you full longer, which can help prevent overeating. Opt for low-fat paneer if you're watching calories.

Q: What’s the protein in 100g paneer?
A: On average, 100g of regular paneer has about 18g of protein. Low-fat paneer has slightly less (about 14–15g).

Q: Can I replace paneer with tofu?
A: Yes! Tofu is a great plant-based substitute with about 8–10g of protein per 100g. It works well in curries, stir-fries, and even rolls.