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Grilled Paneer Salad Recipe

Looking for a healthy yet delicious salad that actually fills you up? This Grilled Paneer Salad Recipe is a perfect choice! Packed with high-quality protein from paneer (Indian cottage cheese), colorful vegetables, and zesty dressing, this salad is not just nutritious but also bursting with flavor.
Whether you're following a weight-loss plan, a low-carb diet, or simply trying to eat clean, grilled paneer salad offers the perfect balance of taste and health.
This Grilled Paneer Salad recipe is packed with protein, fresh veggies, and bold flavors. Perfect for weight-loss, post-workout meals, or a light lunch. Quick, healthy, and super satisfying!
Prep Time15 minutes
Cook Time25 minutes
Course: Salad
Cuisine: Indian
Keyword: Grilled Paneer Salad Recipe
Servings: 2
Cost: 100

Ingredients

For Grilled Paneer:

  • 200 grams paneer cut into thick cubes or strips
  • 1 tsp olive oil
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric
  • 1/2 tsp roasted cumin powder
  • Salt to taste
  • Juice of half a lemon

For Salad Base:

  • 1 cup lettuce leaves or mixed greens
  • 1/2 cup cucumber sliced or chopped
  • 1/2 cup tomatoes cherry or regular, chopped
  • 1/4 cup capsicum or bell peppers thinly sliced
  • 1/4 cup onion thinly sliced (optional)
  • 1/4 cup boiled corn or sprouts optional
  • Fresh coriander or mint for garnish

For the Dressing:

  • 1 tbsp olive oil
  • 1 tsp lemon juice or vinegar
  • 1/2 tsp honey or maple syrup
  • 1/2 tsp mustard sauce or dijon mustard
  • Salt & pepper to taste
  • A pinch of oregano or Italian seasoning

Instructions

Step 1: Marinate and Grill Paneer

  • In a bowl, mix olive oil, lemon juice, red chili powder, turmeric, roasted cumin, and salt.
  • Add paneer cubes to this mixture and let it marinate for 5–10 minutes.
  • Heat a grill pan or non-stick tawa. Lightly grease it and grill paneer pieces on both sides until golden and slightly crisp.
  • Set aside to cool slightly.

Step 2: Prepare the Salad Base

  • In a large mixing bowl, combine lettuce, cucumber, tomatoes, bell peppers, onions, and corn or sprouts (if using).

Step 3: Mix the Dressing

  • In a small bowl, whisk together olive oil, lemon juice, honey, mustard, oregano, salt, and pepper. Taste and adjust seasoning as needed.

Step 4: Assemble the Salad

  • Add grilled paneer to the salad bowl.
  • Drizzle the dressing on top and toss gently until everything is well coated.
  • Garnish with chopped fresh herbs or a sprinkle of chili flakes.

Serving Tips

  • Serve chilled or at room temperature.
  • Pair with toasted garlic bread or soup for a light, balanced meal.
  • Sprinkle roasted seeds or nuts for added crunch and nutrition.

Health Benefits

  • Paneer is rich in protein and calcium — helps build muscle and supports bone health.
  • Vegetables offer fiber, vitamins, and antioxidants that boost immunity and digestion.
  • Olive oil and mustard dressing provide healthy fats and anti-inflammatory benefits.
  • Great for diabetics, fitness enthusiasts, and clean eaters.

Variations & Tips

  • Replace paneer with tofu for a vegan version.
  • Add quinoa or boiled chickpeas for extra protein and texture.
  • Use hung curd dip or hummus as a side.
  • Want a smoky twist? Grill the paneer on charcoal or use a grill toaster.
  • Why You'll Love This Recipe
  • High-protein & low-carb
    Ready in under 20 minutes
    Loaded with fiber, vitamins, and healthy fats
    Great for vegetarians
    Ideal for lunch, dinner, or post-workout meals

Final Thoughts

  • This Grilled Paneer Salad Recipe is a go-to dish when you want something light yet satisfying. It’s wholesome, protein-rich, and absolutely delicious with a medley of textures and flavors. Whether it's lunch, dinner, or a post-gym snack, this salad will keep you full, fresh, and feeling fit.