Dinner recipe

Grilled paneer and vegetable skewers

A vegetarian grill-style recipe with paneer, capsicum, onion and curd-spice marinade. Balanced, high flavour and easier to keep light when the paneer portion is measured.

Prep 15 mins, plus 20 mins marination Cook 12 mins Serves 2 Approx. 330 kcal per serving Approx. 19 g per serving protein
paneervegetariangrillhigh proteinlow carbweight management
Grilled paneer and vegetable skewers

Method

Cook flow

  1. 1

    Soak wooden skewers in water for 15 minutes if using them.

  2. 2

    Mix curd, ginger garlic paste, lemon juice, spices, kasuri methi, oil and salt into a thick marinade.

  3. 3

    Add paneer and vegetables. Coat gently so the paneer does not break.

  4. 4

    Rest for 20 minutes. Longer marination can make paneer release water, so keep it short.

  5. 5

    Thread paneer and vegetables onto skewers with small gaps between pieces.

  6. 6

    Grill on a hot pan for 10 to 12 minutes, turning every few minutes. Or air fry at 190 C for 8 to 10 minutes.

  7. 7

    Serve with mint curd dip and salad. Use as a dinner protein side or roll into one chapati for a fuller meal.

Keep it lighter

Flavour without calorie creep

  • Measure paneer before cooking. Paneer is nutritious but energy-dense because of its fat content.
  • Use more vegetables between paneer cubes to increase volume and fibre without adding many calories.
  • Use thick curd and spices instead of cream-based marinades.
  • Keep oil to one teaspoon; browning comes from heat and surface contact, not from excess fat.

The science of keeping paneer meals lighter

Paneer is a good vegetarian protein source, but it is also calorie-dense because protein and fat come together. That does not make it bad. It simply means the portion needs to be deliberate.

This recipe uses vegetables to increase volume and fibre. Fibre slows gastric emptying and supports fullness, while the curd-spice marinade gives flavour without relying on cream, butter or large amounts of oil.

JoFitness nutrition note

For vegetarian clients, we often use paneer when the rest of the day is lighter in fat. If breakfast already includes coconut, nuts or fried snacks, paneer at dinner may push calories up quickly. Balance across the day matters more than judging one ingredient alone.

How to make it a full meal

For fat loss, eat the skewers with salad and mint curd dip. For maintenance or post-workout dinner, add one chapati or a small millet portion. For diabetes or PCOS meal planning, keep the carb side measured and add extra non-starchy vegetables.

JoFitness nutrition guidance

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