Healthy High Protein Paneer Salad Recipe!

Paneer salad is the kind of meal that checks all the boxes: quick to make, full of flavor, and genuinely satisfying.

It’s a great option when you want something light but still high in protein. Paneer holds its shape, so it’s perfect for salads that need a bit of bite.

With crunchy veggies, a bright dressing, and a handful of herbs, this salad feels fresh without being fussy. Make it for lunch, pair it with roti for dinner, or pack it for work—it works in every setting.

What Makes This High Protein Paneer Salad Recipe So Good

• High in protein: Paneer provides high-quality vegetarian protein, keeping you full and energized.
• Balanced and refreshing: Crisp cucumbers, juicy tomatoes, and bright herbs cut through the richness of the paneer.
• Quick to prepare: With minimal cooking, this salad comes together in under 25 minutes.
• Customizable: You can switch up the veggies, spice level, or dressing based on what you have.
• Meal prep friendly: The dressing holds up well, and the components keep their crunch when stored properly.

Shopping List

• Paneer, 250–300 g (cut into 1 cm cubes or bite-size strips)
• English cucumber, 1 medium (diced)
• Cherry tomatoes, 1 cup (halved) or 2 medium tomatoes (diced, seeds removed)
• Red onion, 1 small (thinly sliced)
• Mixed greens or romaine, 3–4 cups (roughly chopped)
• Bell pepper, 1 small (any color, diced)
• Fresh cilantro, 2–3 tablespoons (chopped)
• Fresh mint, 1–2 tablespoons (chopped; optional but recommended)
• Roasted peanuts or toasted almonds, 2 tablespoons (roughly chopped; optional crunch)
• Olive oil or avocado oil, 1–2 tablespoons (for pan-searing paneer)
• Ground cumin, 1/2 teaspoon
• Smoked paprika or Kashmiri chili powder, 1/2 teaspoon
• Black pepper, to taste
• Salt, to taste
• Lemon juice, 2 tablespoons (or use lime)
• Extra-virgin olive oil, 2 tablespoons (for dressing)
• Dijon mustard, 1 teaspoon
• Honey or maple syrup, 1 teaspoon (optional, for balance)
• Plain Greek yogurt, 2 tablespoons (optional for a creamy dressing)

Instructions

1. Prep the paneer: Pat the paneer dry with paper towels. Cut into even cubes.Sprinkle with a pinch of salt, black pepper, cumin, and smoked paprika or chili powder.
2. Sear the paneer: Heat 1–2 teaspoons of oil in a nonstick skillet over medium heat. Add paneer in a single layer and cook 2–3 minutes per side until golden. Remove to a plate and let it cool slightly.
3. Chop the veggies: Dice cucumber and bell pepper, halve the cherry tomatoes, and thinly slice the red onion.Roughly chop the greens, cilantro, and mint.
4. Make the dressing: In a small bowl, whisk together lemon juice, extra-virgin olive oil, Dijon, honey (if using), a pinch of salt, and black pepper. For a creamier option, whisk in the Greek yogurt until smooth.
5. Combine the salad: In a large bowl, add the greens, cucumber, tomato, bell pepper, and red onion. Toss lightly with half the dressing.
6. Add paneer and herbs: Gently fold in the seared paneer, cilantro, and mint.Add more dressing to taste without soaking the salad.
7. Finish and serve: Top with roasted peanuts or almonds for crunch. Taste and adjust salt, pepper, or lemon. Serve right away or chill for 10 minutes to let flavors mingle.

Keeping It Fresh

Store the components separately for the best texture.

Keep the dressing in a small jar, the chopped veggies in an airtight container, and the seared paneer in another container. Assemble just before serving.

If you need to store a fully mixed salad, keep it in the fridge and eat within 24 hours. To revive leftovers, add a squeeze of lemon and a pinch of salt.

If the paneer firms up in the fridge, warm it briefly in a skillet and let it cool before mixing.

Benefits of This Recipe

• Protein-packed: Paneer and optional Greek yogurt boost protein without relying on meat. This supports satiety and muscle repair.
• Fiber-rich: Fresh veggies and greens add fiber for digestion and steady energy.
• Balanced macros: Healthy fats from olive oil and nuts help absorb fat-soluble vitamins and keep you full.
• Low effort, high reward: Minimal cooking, easy cleanup, and fast prep time make it a weekday winner.
• Great for variety: Works as a bowl, wrap filling, or side dish next to grilled meats or lentil soup.

Pitfalls to Watch Out For

• Overcrowding the pan: Paneer won’t brown if the pieces touch or steam. Sear in batches if needed.
• Overdressing: Too much dressing makes the greens soggy.Start with half and add gradually.
• Watery tomatoes: If using large tomatoes, remove the seeds to keep the salad crisp.
• Not seasoning at each step: Lightly salt the veggies and paneer so the flavors pop.
• Using very soft paneer: Extremely fresh paneer can crumble. If it’s too delicate, chill it for 20 minutes before searing.

Variations You Can Try

• Tandoori-style paneer: Marinate paneer in yogurt, turmeric, chili powder, garam masala, garlic, and salt for 15 minutes. Roast or pan-fry until charred, then add to the salad.
• Green goddess dressing: Blend yogurt, cilantro, mint, lemon, garlic, and a splash of olive oil for a creamy herb dressing.
• Mediterranean twist: Add olives, feta (or skip if you want to keep it purely paneer), cherry tomatoes, cucumber, and a lemon-oregano dressing.
• Southwest crunch: Add sweet corn, black beans, avocado, and a cumin-lime dressing.Use smoked paprika for extra depth.
• High-fiber boost: Toss in chickpeas or edamame for extra protein and texture.
• Heat lovers: Add thinly sliced green chili, a sprinkle of chaat masala, or a drizzle of chili crisp.
• Low-carb option: Skip the beans and nuts, and increase greens, cucumber, and peppers.

FAQ

Can I use store-bought paneer?

Yes. Most store-bought paneer works well for salads. If it feels very firm, soak it in hot water for 5 minutes and pat dry before searing to improve texture.

Is there a vegan substitute for paneer?

Firm tofu is the best swap.

Press it for 15–20 minutes to remove moisture, then season and sear the same way. Extra-firm tofu will hold up best.

Can I make this High Protein Paneer Salad without searing the paneer?

You can use raw paneer, but searing adds flavor and a bit of crust. If using raw paneer, make sure it’s well-seasoned and cut into small cubes so it melds with the salad.

What greens work best?

Romaine, baby spinach, arugula, or a mixed spring blend are all good choices.

If using arugula, balance its peppery bite with a touch of honey in the dressing.

How much protein is in a serving?

It varies by brand of paneer, but 100 g of paneer typically has about 16–20 g of protein. A hearty serving of this salad with 150 g of paneer and yogurt dressing can deliver roughly 25–30 g of protein.

Can I meal prep this for the week?

Yes, but keep components separate. Store seared paneer, chopped veggies, and dressing in individual containers.

Assemble just before eating for the best texture.

What if I don’t have Dijon mustard?

Use a pinch of mustard powder or skip it. The dressing will still taste bright with lemon, olive oil, salt, and pepper. A small dash of vinegar also works.

How do I keep onions from overpowering the salad?

Soak sliced red onion in cold water for 10 minutes, then drain and pat dry.

This softens the bite while keeping the crunch.

Final Thoughts

This high protein paneer salad proves that simple ingredients can deliver big flavor. It’s bright, crunchy, and satisfying without weighing you down.

Keep the steps easy, season as you go, and don’t overthink it.

With a few pantry staples and fresh produce, you’ll have a go-to meal that tastes great any day of the week.