Delicious Keto Paneer Recipes: A Vegetarian's Guide to Low-Carb Indian Cuisine

Paneer, a fresh, non-melting cheese, is a staple protein source for vegetarians embracing the keto diet. Its mild flavor and firm texture make it a versatile ingredient that can be used in place of meat in many Indian dishes. This article explores a variety of keto-friendly paneer recipes, offering a delightful fusion of traditional Indian flavors and low-carb principles. Whether you're a seasoned keto enthusiast or new to the lifestyle, these recipes will help you create satisfying and flavorful meals.

Making Paneer at Home

If you don't have access to store-bought paneer, it's surprisingly easy to make at home. Paneer is a cream-colored, unsalted cheese made by curdling hot milk with an acid, such as lemon juice, lime juice, vinegar, yogurt, or citric acid. Unlike many other cheeses, paneer doesn't melt, making it perfect for pan-frying or grilling.

Keto Paneer Makhani: A Creamy Delight

Paneer makhani, or "cottage cheese in butter sauce," is a decadent vegetarian Indian dish. Traditionally, it's rich in fat, carbs, and sugar, but with a few tweaks, it can be transformed into a delicious low-carb meal. This keto version retains the creamy, spicy, tangy, and sweet flavors of the original while keeping the carb count low.

Ingredients

• 200 g (7.1 oz) paneer (homemade or store-bought)
• 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

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

Suggested sides:

• Keto Naan Bread
• Cauli-rice

Instructions

1. Sauté the Aromatics: Add the butter to a pan over medium-high heat. Once melted, add the bay leaf and cumin seeds. 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.
2. Create the Sauce: 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.
3. Blend the Sauce: Take out the bay leaf (if you can find it), then transfer everything into a blender and blend until you have a fine paste. Add some water if it is too thick.
4. Combine and Simmer: Put the sauce back into the pan over medium-high heat, and add the cubed paneer. Let it all simmer together for 5 minutes.
5. Finish and Serve: Turn off the stove, add the cream, garam masala, and fenugreek leaves. Mix well. Garnish with fresh cilantro and serve with keto naan bread or cauli-rice.

Slow Cooker Option

Yes, you can use a slow cooker! 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 Nutritious and Flavorful Delight

Saag paneer is a classic North Indian dish featuring paneer and spiced creamy greens. While traditionally made with spinach, other greens like mustard leaves or broccoli can also be used. This recipe offers a nutritious and flavorful way to enjoy paneer on a keto diet.

Read also: Easy Low-Carb Cheese Crackers

Key Considerations

• Spinach: Frozen spinach is a convenient and cost-effective option. Be sure to drain it completely to avoid a watery saag.
• Flavor: While saag paneer and creamed spinach share similar ingredients, their flavors differ significantly. Saag paneer boasts a more complex spice profile.
• Serving: Saag paneer can be enjoyed as a side dish or a main entree. It pairs well with tandoori lamb or other classic Indian dishes like butter chicken or tikka masala. It's also a great vegetarian option for friends and family.

Instructions

1. Marinate the Paneer: Cube paneer cheese into 1-inch cubes, then toss with avocado oil and curry powder. Let marinate for 30 minutes in the fridge. The curry adds those warm comforting spices that are commonly associated with Indian cuisine. The curry also gives the paneer cheese a beautiful golden color that is intensified when seared.
2. Prepare the Vegetables: Thinly slice bell peppers and onions. Drain thawed spinach completely, then roughly chop into bite-size pieces.
3. Sear the Paneer: In a nonstick or cast iron pan, sear paneer cheese for about a minute on one side, flip once, and sear on the opposite side. Remove from pan.
4. Sauté the Vegetables: Sauté onions, bell peppers, and garlic until lightly caramelized. Add spinach and garam masala.
5. Combine and Simmer: Fold in yogurt and heavy cream. Check for seasoning and add salt and pepper as needed.

Keto Paneer Makhanwala: A Restaurant Favorite, Reimagined

Paneer makhanwala, a close cousin to butter chicken, is a staple vegetarian dish in North Indian restaurants. This keto version captures the essence of the classic dish while adhering to low-carb principles.

Instructions

1. Sauté Aromatics: Melt butter in a saucepan, add onions and cumin seeds, and cook until onions turn translucent and soften.
2. Add Spices: Add turmeric, chili powder, garam masala, and coriander powder, along with ginger garlic paste. Cook for 2 minutes.
3. Simmer Sauce: Add tomato puree and water, mix well, and allow to cook for 10 minutes.
4. Fry Paneer: While the sauce is simmering, cut the paneer into bite-size pieces and pan-fry until golden brown on all sides.
5. Combine and Finish: Once the sauce has reduced and the tartness of the puree has cooked out, season with salt and add dried fenugreek leaves (Kasuri methi). Add cream and mix well.

Keto Paneer Cutlets: A Delicious and Easy Snack

Paneer cutlets are a great snack that is easy to make. This keto paneer cutlet recipe happens to be keto and low carb diet friendly with 3.5g net carbs per serving.

Ingredients

• 2 tbsp almond flour
• 1 egg
• 3 oz grated paneer
• 3 tbsp finely chopped onions
• 1 tbsp finely chopped cilantro
• 1 tbsp finely chopped green chilies
• 1/2 tsp garam masala
• 1/2 tsp chili powder
• 1 tsp ginger paste
• 1 tsp garlic paste
• 1/2 tsp salt

Instructions

1. Prepare the Mixture: In a bowl, mix almond flour, egg, grated paneer, finely chopped onions, finely chopped cilantro, finely chopped green chilies, garam masala, chili powder, ginger paste, garlic paste, and salt. Mix well.
2. Shape the Cutlets: Take 2 spoons of the mix and form into a ball in hand. Then flatten into a patty shape. The patty should be about 2 inches in diameter and 1/2 inch thick. Makes about 6 patties.
3. Refrigerate: Refrigerate for at least 30 minutes.
4. Cook: Cook on low medium flame in 3 tbsp of oil.

Air Fryer Option

You can use an Air Fryer if you want to reduce the calorie content from the oil.

Vegetarian Keto: A Delicious Possibility

Many people wonder if it's possible to follow a ketogenic diet as a vegetarian. The answer is a resounding yes! Paneer is a fantastic ingredient for vegetarian keto, providing a good source of protein and fat. With a little creativity, you can enjoy a wide variety of delicious and satisfying keto-friendly vegetarian meals.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #paneer #recipes