Palak Paneer
Velvety spinach curry loaded with golden paneer cubes, with cannellini beans blended invisibly into the base for hidden protein. Greek yogurt replaces cream for even more.
Palak paneer is one of those recipes that looks and tastes way more impressive than the effort it takes. Spinach pureed into a bright green sauce, golden seared paneer cubes, a few warm spices. It comes together in about 30 minutes and it's naturally low-carb if you skip the rice.
What I love about this dish from a nutrition standpoint is how clean it is. Spinach is loaded with iron and micronutrients, paneer brings serious protein, and there's not much else weighing it down. It's perfect for days when I want to crush my protein target without overshooting on carbs or calories.
The secret weapon in this version is cannellini beans blended right into the spinach puree. You can't taste them, can't see them, but they add a ton of protein and make the sauce even creamier. That kind of invisible upgrade is my favorite hack, all gain, no compromise. The swap from cream to Greek yogurt seals it at 26g protein per serving.
The Protein Upgrade
A typical palak paneer uses paneer sparingly, about 6-8oz for four servings, and finishes with cream, landing around 12-14g protein per serving. We use a generous 12oz of paneer, blended a can of cannellini beans into the spinach base (completely invisible but adds protein), and swapped cream for Greek yogurt. The result is 26g per serving, double the protein of what you'd get at a restaurant.
Palak Paneer
Ingredients
- 12 oz paneer (cut into 1-inch cubes) 21g protein
- 1 lb fresh spinach (washed, or 10oz frozen)
- 1 can (15oz) cannellini beans (drained and rinsed) 4g protein
- ½ cup Greek yogurt 2g protein
- 2 tbsp ghee or oil
- 1 medium onion (roughly chopped)
- 3 cloves garlic
- 1 inch ginger
- 2 green chilies (adjust to taste)
- 1 tsp cumin seeds
- ½ tsp garam masala
- ½ tsp turmeric
- 1 tsp salt
- ½ tsp lemon juice
Instructions
- Blanch the spinach in boiling water for 2 minutes, then immediately transfer to an ice bath. Squeeze out excess water.
- Blend the blanched spinach, cannellini beans, and green chilies into a smooth puree. The beans disappear completely into the spinach. Set aside.
- Heat 1 tbsp ghee in a pan over medium-high heat. Lightly fry the paneer cubes until golden on each side, about 1-2 minutes per side. Remove and set aside.
- In the same pan, add remaining ghee. Add cumin seeds and let them splutter.
- Add chopped onion and cook until softened, about 4-5 minutes.
- Add garlic and ginger, sauté for 1 minute.
- Add turmeric and cook for 30 seconds.
- Pour in the spinach-bean puree and stir well. Cook for 5-7 minutes on medium heat.
- Reduce heat to low. Stir in Greek yogurt, one spoonful at a time.
- Add the fried paneer cubes, garam masala, salt, and lemon juice. Simmer for 5 minutes.
- Serve hot with roti or on its own for a low-carb meal.
Boost Your Protein
- Add a boiled egg on the side for an extra 6g protein.
- Serve with a side of dal for an extra 8-10g protein.
- Use quinoa as a base for an extra 4g protein per serving.
Ingredient Substitutions
- No paneer? Use extra-firm tofu for a vegan version with similar protein.
- No cannellini beans? Use chickpeas or navy beans blended into the spinach.
- No fresh spinach? Use 10oz frozen spinach, thaw and squeeze out excess water.
- Swap ghee for coconut oil for a dairy-free option that still adds richness.
