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Is Paneer Keto? See What Expert Says

Is paneer keto? I get this question a lot. So I will be addressing this question but first, let us understand what keto actually is.

What is Keto?

A ketogenic diet, often known as a keto diet, is a low-carb, high-fat eating plan. It has been used to treat particular medical ailments for millennia. It has been shown in numerous trials to be useful for weight loss and the treatment of various health disorders.

The keto meal list aids weight reduction by inducing the body to enter a Ketogenic state, in which the liver begins to break down fats into ketones, which is essentially breaking fats down into acid to provide energy.

It also helps in the management of various medical disorders, including epilepsy, and enhances heart health by lowering cholesterol levels. Cancer patients and those battling Parkinson’s Disease may potentially benefit from it.

Now that you know what keto means, let’s move on to our main topic – Is paneer keto?

Is Paneer Good for Keto?

Macrobiotic Nutritionist and Health Practitioner Shilpa Arora says, “Paneer is loaded with healthy fats, proteins and is very low on carbs. It is excellent for weight loss and diabetics. You can have them raw or cook them in a healthy way. You can add veggies to your paneer bhurji, or have them as tikkas.” 

A keto diet is very beneficial for shedding excess body fat and treating type 2 diabetes without hunger. It is a fantastic strategy for achieving rapid weight loss.

How is Paneer Keto?

If you are on a keto diet, paneer will be your best buddy. Paneer is a rich Indian food and is acceptable to eat on a ketogenic diet. It has a lot of macronutrients. According to USDA data, a 100-gram serving of paneer contains only 3.4 grams of carbohydrates!

In India, paneer is often used in vegetarian recipes, and bhurji is one of the most nutritious and simple paneer keto recipes. It is a wonderful option for those following a ketogenic diet. The following are the reasons for this:

  • It has a very low carbohydrate content. Low-carb foods are ideal for a ketogenic diet, and paneer ticked all the boxes.
  • Paneer that has been freshly made also lacks nutritional fiber. This indicates that 100 grams of paneer have only 2 grams of net carbs.
  • It has a lot of fat. Healthy fats make up 69 percent of freshly made paneer.
  • Paneer is a good source of protein as well. It has a protein content of around 28%.

Paneer Recipes for Keto Diet

Paneer is a versatile and widely consumed meal in Indian families. To make your meals richer and more delicious, you add them to various appetizers, curries, snacks, and stews. So, I have compiled a list of keto-friendly paneer recipes for those on a keto diet.

Keto Paneer Makhanwala

Keto Paneer Makhani is a low-carb, healthy take on a classic Indian vegetarian dish! This restaurant-style Paneer Makhani, cooked with grilled cottage cheese chunks in a buttery sauce, will satisfy all of your cravings and is incredibly simple to prepare.

This keto paneer makhanwala is creamy and somewhat tangy, and it’s one of the most common paneer recipes you can have with naan and roti. It is exactly what you need when you’re in the mood for something calming yet tasty that strikes all the right notes. 

For all of you paneer fans, here’s a simple recipe for wonderful keto-friendly butter paneer.

  1. Cut paneer block into pieces and coat with 1/2 tsp turmeric powder, 1/2 tsp salt, and 1/2 tsp red chili powder.
  2. Heat 1 tablespoon butter in a skillet and toast the paneer (cottage cheese) pieces for 2-3 minutes on each side, or until both sides are moderately done. If you grill the paneer (cottage cheese) for too long, it will become hard, so be careful.
  3. Heat the butter in a pan, add the cumin seeds and let them sputter. Add the ginger paste, green chilies, onions, garlic, and tomato and cook for 2-3 minutes, or until the onions and tomatoes are mushy and the oil separates.
  4. Allow the mixture to cool before grinding it into a fine paste with a grinder. There is no need to add any water.
  5. Transfer this smooth paste to the same pan and cook well. Turmeric powder, red chili powder or Kashmiri Lal Mirch powder, coriander powder, and garam masala are added to this sauce and sauteed for 3-4 minutes.
  6. Add some heavy whipping cream to the gravy and stir thoroughly over low heat. Cook for another 4-5 minutes, or until the grilled paneer (cottage cheese) pieces and dried fenugreek leaves (dried Kasuri methi leaves) start to separate from the sauce. 

Remove from heat and top with freshly chopped coriander (cilantro) leaves. Cauliflower rice is a good addition to this curry.

Keto Paneer Butter Masala

Paneer butter masala is a dish that requires no introduction. It’s the king of all curries and is thick, buttery, and delicious.

It is a popular vegetarian dish in India. This rich and creamy dish, also known as Butter Paneer, is created with paneer (Indian cottage cheese), spices, tomatoes, and a splash of heavy cream.

Pair it with handmade naan, and you’ve got yourself a restaurant-quality Indian meal at home!


  1. Use the tomatoes to make a tomato puree. Place the washed tomatoes in a pot of boiling water for 5 minutes, covered. Slice the pulpy tomato bits in a blender.
  2. Heat 2 tablespoons of oil in a saucepan, then add cumin seeds, bay leaf, dried red chilies, cardamom, and ginger garlic paste.
  3. Melt 3 tbsp butter in a small saucepan. After the butter has melted, add finely minced onions.
  4. Cook the onions over medium heat until they are golden brown. Cook for 15 minutes after adding the tomato puree. To keep the dish from burning, stir it occasionally.
  5. Stir in 2 tablespoons of Kashmiri red chili powder, 1 teaspoon garam masala, and 1 teaspoon cumin powder.
  6. Crush a spoonful of kasoori methi between your palms and scatter it over the curry.
  7. When the spices are ready, pour in a cup of water. Combine the chopped coriander and cubed paneer in a mixing bowl.
  8. If desired, drizzle some fresh cream over the dish to enrich it.

Keto-Friendly Palak Paneer

One of the most traditional Indian paneer recipes for keto diet is palak paneer. The dish may be found on practically every restaurant’s menu in India. What’s more, it’s fully Keto-friendly!

But that’s not all; palak paneer is one of the healthiest paneer meals available. Palak, often known as spinach, is high in protein and will keep you fuller for longer. Here’s how to make delectable keto-friendly palak paneer.

  1. Wash the fresh spinach, chop it up, and purée it with a little water in a blender.
  2. Melt some ghee in a pan and cook some paneer cubes till browned.
  3. Put all of the paneer on a plate.
  4. Add the cinnamon sticks, cloves, and cumin seeds to the remaining ghee.
  1. Put the ginger garlic paste once the cumin seeds have cracked. Saute it for a few minutes or until it sizzles.
  2. Add the spinach puree to the pan, along with a splash of water, and stir to combine.
  3. Season with salt and baking soda to taste.
  4. Finally, for added richness, add some cream. Stir until everything is well combined. 2 minutes in the oven
  5. Season with a pinch of garam spice, then add the paneer cubes and simmer for 1-2 minutes.
  6. Serve immediately with roti or paratha.

Keto Paneer Cutlets

Lastly, I have a very easy paneer keto recipe for you. Keto paneer tikka or cutlets are nutritious and make excellent post-workout snacks for all vegetarians.

They are high in calcium and protein. Their flavor won’t make you feel like you’re on a diet; instead, it’ll make you feel like you’re at a celebration!

  1. To start with, place paneer in a mixing dish. Add the garam masala, coriander powder, and salt after that.
  2. Next, add turmeric powder and chopped garlic. Using a spoon or your hands, thoroughly combine and mash it.
  3. Toss in the finely chopped onions with the paneer cutlets combination.
  4. Add the shredded cheese and finely chopped green chilies to the mix as well.
  5. In the meantime, add the flour and cornstarch powder to the cutlet mixture. To be clear, it is included to prevent the paneer cutlets from dissolving during the frying process.
  6. Using the remaining mixture, form medium-sized balls. Make each ball into a patty by flattening it. Make cutlets out of each of them.
  7. Fry the keto paneer cutlets in a pan with olive oil and butter.
  8. Fry them over medium heat until golden brown. Serve hot!

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