Paneer Salad Recipe For Weight Loss (Quick and Easy)

☑️ Scientific evidence-based article.
👨‍💼 Written by Abdur Rahman Choudhury, M.Sc., DN, CFT (Weight Loss Coach)
Published on
Updated on
Reading Time: 6 minutes

In this article, I will show you how you can make low calorie paneer salad in less time.

I will also explain why this paneer salad is good for weight loss.

Let’s dive in. 🧐

Paneer Salad
Paneer salad is a flavorful and refreshing dish that is perfect for hot weather. (Image source: Sinfully Spicy)

About Paneer Salad

Paneer salad is a type of salad that features paneer, a type of fresh cheese common in Indian cuisine, as a main ingredient. 

Paneer is a firm, crumbly cheese that is similar to feta or cottage cheese. It is made from cow or buffalo milk. [1]

Paneer can be sliced, diced, or crumbled and added to a variety of dishes, including salads.

In a paneer salad, the paneer is typically combined with a variety of vegetables, such as lettuce, tomatoes, onions, cucumbers, and peppers. It can also be paired with fruits, such as apples or pears, or with nuts, such as almonds or cashews. 

The salad is usually dressed with a simple vinaigrette made with olive oil, vinegar, and herbs, or a yogurt-based dressing made with yogurt, lemon juice, and spices. You can also add some crunch to the salad by sprinkling some chopped nuts or seeds on top.

This paneer salad recipe is easy to make, and you can customize it as you want.

Paneer Salad
You can make paneer salad easily in less time. (Image source: Sinfully Spicy)

Low Calorie Paneer Salad Recipe

In the previous section, I have explained what paneer salad is.

Now let’s cook it. First, prepare the following ingredients as per the mentioned amount.


The amount mentioned for each ingredient is enough for 2 servings of paneer salad. You can adjust the amount according to your need.

  • Paneer cubes (½ cup or 115 grams)
  • Chopped onion (¼ cup or 15 grams)
  • Chopped carrot (½ cup or 45 grams)
  • Diced tomato (½ cup or 100 gram)
  • Chopped cucumber (½ cup or 45 grams)
  • Chopped capsicum (¼ cup or 40 grams)
  • Cashew or almonds (1 handful)
  • Cilantro (1 handful)
  • Olive oil (1 tbsp)
  • Lemon Juice (1 tbsp)
  • Honey (1 tbsp)
  • Black pepper powder (1 tbsp)
  • Salt (2 pinches)


This salad recipe is already keto friendly and gluten-free.

To make this salad vegan friendly, substitute paneer with tofu and honey with maple syrup.

To make nut free salad, just skip cashew. 


Now it’s cooking time. Follow these easy steps and your delicious paneer salad will be ready.

  1. Sauté Paneer: Heat oil in a broad non-stick pan. Add paneer cubes. Sauté on a medium flame for 2 minutes. Stirring occasionally or till light brown. 
  2. Assemble the Salad: Add onion, carrot, tomato, cucumber, capsicum, and cashew in the pan. Mix well. 
  3. Dress the salad: Add lemon juice and honey. Mix well.
  4. Make the salad: Add the dressing on the top of the assembled salad. Add black pepper powder, coriander leaves and salt on top of the assembled salad. Mix well.
  5. Serve: Pour the entire salad into a plate and spread some cilantro leaves on top. Now your paneer salad is ready to enjoy.
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Recipe Tips

Make sure that the paneer is dry before sautéing to avoid oil mist in the air.

You can use any combination of vegetables and nuts you like.

You can add your favorite fruits as well. But keep the portion size in control. Your kids will also like it.

Dress the salad only just before serving. Otherwise, the salad vegetables will release water and will be less crispy in texture and limper in appearance.

To make the salad look cool, try to chop or cut everything in more or less sale size.

Once fruits and vegetables are cut, chopped, or cooked, eat within two hours. Otherwise, store them in the fridge within two hours in an airtight container. [2]

You can make the salad dressing in bulk and keep it in the fridge for up to three days. 

Recipe Facts

Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes

Serving size: 1 plate
Total servings: 2 servings

Calories per servings: 251 kcal
Carbohydrates per servings: 15g
Protein per servings: 14g
Fat per servings: 15g

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Weight loss is a process of losing body weight by reducing the amount of body fat and/or muscle mass. (Image source: Canva Pro)

Weight Loss Benefits of Paneer Salad

Paneer salad is full of different vegetables like carrot, cucumber, tomato, capsicum etc. These vegetables are a good source of nutrients like fiber, vitamins, and minerals. 

These nutrients may help you lose body weight. Because eating fiber rich foods will reduce your hunger, and you eat fewer calories without compromising your nutrient intake. [3]

The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day.  [4] However, most people fall short of this mark. [5]

On the other hand, paneer is a low calorie cheese full of protein and essential vitamins and minerals. 

Evidence showed that eating high protein foods can increase the feelings of fullness, which lead to reduced calorie intake and weight loss. [6] 

Other ingredients present in this paneer salad like lemon juice, honey, black pepper are also good for your overall health in many ways. 

However, to lose weight use less oil, sweet foods like honey. Because they are high caloric and quickly increase your overall calorie intake. [7] [8]

Now, you may ask, 🤔

Is paneer salad good for weight loss?

Yes. Paneer salad is good for weight loss. Because it is low caloric dish and contain raw vegetables and paneer. Vegetables are a good source of fiber and essential vitamins and minerals, which are essential for weight loss. [3] Paneer is also good in weight loss diet.

When should I eat paneer salad for weight loss?

You can eat paneer salad before your main lunch or dinner meal to increase vegetable intake. It also reduces your cravings for high caloric foods.

Now let’s end this topic.🙂

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Paneer salad is a flavorful and refreshing dish that is perfect for hot weather. It is also a great source of protein and nutrients, making it a healthy and satisfying meal option. [9]

Remember, a healthy lifestyle is key to sustainable weight loss. [10] 

Healthy lifestyle means all health-promoting habits including, eating healthy foods, avoiding processed foods, exercising daily, getting enough quality sleep and maintaining good hygiene. [11] 

Finally, to get a personalized weight loss program, visit here:

That’s it for now. If you want to read more informative weight loss articles, visit here: Weight Loss FAQs.

Now ask me anything about weight loss in the comment section. I will reply as soon as I can.


This article is backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. 

You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Following are the references of this article.

  1. PubMed Central: Paneer—An Indian soft cheese variant: a review[]
  2. USDA: How should I store cut fruit and vegetables?[]
  3. PubMed Central: Salad and satiety: the effect of timing of salad consumption on meal energy intake[][]
  4. WHO: Healthy diet[]
  5. PubMed: Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article[]
  6. PubMed: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review[]
  7. ShareCare: How much oil should I consume if I’m trying to lose weight? | Nutrition and Weight Loss[]
  8. WebMD: What Happens When You Cut Out Added Sugar?[]
  9. Wikipedia: Paneer[]
  10. CDC: Losing Weight | Healthy Weight, Nutrition, and Physical Activity[]
  11. Berkeley Wellbeing: Healthy Lifestyle: Definition, Benefits, & Examples – The Berkeley Well-Being Institute[]

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