Paneer, a fresh, non-aged cheese common in Indian cuisine, has gained popularity worldwide. With the rise of the ketogenic diet, many people wonder, "Is paneer keto-friendly?" This article explores paneer's nutritional profile, its role in a ketogenic diet, and how to incorporate it into keto-friendly meals.
Understanding the Ketogenic Diet
The ketogenic diet is a low-carbohydrate, moderate-protein, and high-fat diet. The goal is to shift the body's primary energy source from carbohydrates to fats. This metabolic state, called ketosis, occurs when the body breaks down fats into ketones, which are then used for energy. A typical ketogenic diet consists of approximately 70% fat, 20% protein, and only 10% carbohydrates.
The ketogenic diet has gained traction for promising rapid weight loss and curbing hunger pangs. Although it originated as a diet plan for patients of epileptic seizures, it has become a rage nowadays with people wanting to lose weight.
Paneer: A Nutritional Overview
Paneer is a valuable source of protein and fat, making it a potential fit for the keto diet. A 100-gram serving of paneer contains approximately 3.4 grams of carbohydrates, according to the United States Department of Agriculture (USDA).
Paneer and the Keto Diet: A Compatible Combination
Given its low carbohydrate content, paneer can be a valuable addition to a ketogenic diet. It provides a good source of protein and fat, which are essential for maintaining muscle mass and satiety on a low-carb diet. Paneer is often considered a staple protein for most vegetarians on the Keto diet.
Read also: Paneer: A protein-rich food for shedding pounds.
Incorporating Paneer into Keto-Friendly Meals
Paneer's versatility makes it easy to incorporate into various keto-friendly dishes. Here are a few examples:
- Paneer Bhurji: This scrambled paneer dish is a nutritious and easy-to-make option for breakfast, lunch, or dinner.
- Palak Paneer: This classic Indian dish combines paneer with spinach, a low-carb superfood.
- Paneer Tikka: Cubes of paneer and vegetables are marinated in spices and then grilled, baked, or pan-fried.
- Paneer Makhani: A decadent vegetarian Indian dish featuring paneer in a spicy tomato-based butter sauce.
Keto Paneer Tikka Recipe
Keto paneer tikka is low Carb paneer recipe. Vegetarian Indian Keto Recipe by 5-Minute Kitchen. Best Keto Snacks.
Ingredients:
- Paneer
- Peppers
- Onion
- Greek Yogurt
- Red chili powder
- Turmeric powder
- Coriander Powder
- Salt
- Ginger Garlic paste
- Olive oil
Instructions:
- Cut Peppers, Paneer, and Onion.
- Make Homemade paneer(Indian Cheese) recipe with very basic ingredients.
- Take a big bowl and add Greek Yogurt, Red chili powder, Turmeric powder, Coriander Powder, Salt, Ginger Garlic paste. Mix well.
- Now mix peppers, paneer, and onion and marinate for an hour in the refrigerator.
- Skewer peppers, onion, and paneer alternately on skewers.
- Heat-up the pan and grease with olive oil.
Keto-Friendly Indian Dishes Featuring Paneer
Indian cuisine offers a variety of dishes that can be adapted to fit a ketogenic diet. Paneer is a key ingredient in many of these dishes:
- Paneer Bhurji: A quick and easy scramble made with crumbled paneer and spices.
- Palak Paneer: A creamy spinach and paneer curry.
- Shahi Paneer: A rich and flavorful paneer curry made with a cashew-based gravy.
- Paneer Tikka Masala: Grilled paneer cubes in a creamy tomato-based sauce.
Making Paneer at Home
Paneer is easy to make at home if you don’t have access to it.
Traditional Indian Recipes, Tweaked for Keto
Traditional Indian recipes, when slightly tweaked, can become a delicious low-carb meal, both for people who want to find new interesting ways to cook meat, and also for vegetarians, as Indian food has a very strong vegetarian tradition.
Read also: Saag Paneer on Keto: Can You Eat It?
Paneer Makhani: A Keto-Friendly Option
Paneer makhani (literally, “Cottage cheese in butter sauce”) is one of the most decadent vegetarian Indian dishes. It consists of a spicy tomato-based sauce cooked in butter and then garnished with heavy whipping cream, making a creamy, spicy, tangy and sweet curry that everyone loves.
Low-Carb Paneer Makhani Recipe
Ingredients:
- 200 g (7.1 oz) paneer (you can make your own paneer)
- 3 tbsp butter (45 g/ 1.6 oz)
- 1 bay leaf
- 1/2 tsp cumin seeds
- 1/2 large yellow onion, roughly chopped (75 g/ 2.7 oz)
- 2 medium tomatoes, roughly chopped (200 g/ 7.1 oz)
- 1 clove of garlic, chopped
- 1/2 inch of ginger, chopped, or 1/2 tsp ginger paste
- 1/2 tsp turmeric powder
- 1/4 tsp garam masala
- 1/3 cup heavy whipping cream (80 ml/ 2.7 fl oz)
- fresh cilantro for garnish
- salt to taste
- Suggested sides to serve: Keto Naan Bread or cauli-rice
- Optional ingredients:
- 1 tsp coriander powder
- 1/2 tbsp tomato paste
- stevia to taste
- red chili powder to taste
- 1/3 tsp dried fenugreek leaves
Instructions:
- Add the butter to a pan over medium-high heat. Once it has melted, add the bayleaf and the cumin seeds. Let them cook for about 45 seconds.
- Add the onion, garlic and ginger with a pinch of salt. Cook on medium-low heat for about 10 minutes until the onion is very soft.
- Add the tomatoes, tomato paste, stevia, coriander powder and turmeric, as well as 1/3 cup water. Cook about 5 minutes until the tomatoes are broken down.
- Take out the bayleaf if you can find it, then transfer everything into a blender and blend until you have a fine paste. You can add some water if it is too thick.
- Put he sauce back into the pan over medium-high heat, and add the cubed paneer.
- Let it all simmer together for 5 minutes.
- Turn off the stove, add the cream, garam masala and fenugreek leaves.
You can use a slow cooker. In fact, the Instant Pot does both! To make this vegetarian low-carb Paneer Makhani recipe in a slow cooker (crockpot), brown the ingredients in a heavy-based pan and then transfer into a slow cooker.
Saag Paneer: A Flavorful and Keto-Friendly Dish
Saag Paneer is a North Indian recipe made with Indian cheese and spiced creamy greens. Saag paneer is a classic North Indian dish made with spinach and paneer. It can be made with mustard leaves, broccoli, or any other greens. You can serve this with cauliflower rice if you’re on a low carb or keto diet.
Read also: Vegetarian Keto Dishes