In this recipe, I’m making pan fried paneer salad. The toasted paneer testes crispy and is juicy inside. I’m also using a very less amount of oil to make the salad healthier and lower on calories. It’s a very flexible salad so you can use any vegetables that are available to you. Just remember to balance the sweetness and the sourness. Try and include vegetables of different colors to maximize the amount of nutrition. It will also make salad look more attractive.
For similar vegetarian friendly recipes, see my Chilli Paneer and Orange Tofu recipes.
What is Paneer?
Paneer is a fresh, soft cheese widely used in Indian cuisine, known for its mild flavor and firm, non-melting texture. It is made from milk. Paneer easily absorbs spices and sauces, making it a versatile ingredient in many Indian dishes. Its high calcium and protein content make it a nutritious addition to balanced meals.
TABLE OF CONTENTS
Why I love this recipe
- Quick meal. It takes less than 15 minutes to make this recipe.
- Versatile. As long as you have Paneer, you can customize all other ingredients.
- Low carbs. It helps to avoid the afternoon sluggishness after the meal.
- New taste. I find Paneer very different than all other foods.
Protein and calories
Paneer, which is a type of cottage cheese is high in protein which makes this salad a protein rich meal. It’s is a good source of casein protein. There is 18 grams of protein per 100 grams of Paneer.
One serve of this Paneer Salad has about 20g of protein and 480 calories.
Ingredients needed
- Paneer. I usually make Paneer at home but you can also get it from an Indian grocer.
- Onion. Get red onion for the better taste.
- Veggies. Carrots, beetroots, tomatoes, avocado etc.
- Seeds. Sunflower seeds and pumpkin seeds.
How to make Pan Fried Paneer Salad
This is an overview of how to make this recipe. Full ingredients & instructions with step-by-step photos are in the recipe card below.
Step 1: Chopping
- Dice the Paneer into small cubes.
- Chop all the veggies.
Step 2: Toasting
- Put about half tbsp of oil on a frying pan. Then toast the Paneer while stirring until it’s golden brown on all sides.
Step 3: Mixing
- In a mixing bowl, put Paneer and all other ingredients.
- Add some olive oil, lemon juice, salt and pepper.
- Mix well and serve.
Recipe tips
- Sprinkle some pomegranate seeds for extra flavour and crunchiness.
- Bonus: See How to make Paneer at home by Swasthi’s Recipes.
Storage instructions
- To store:Â Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Recipe card
Pan Fried Paneer Salad (Super Tasty)
Ingredients
- 200 g paneer
- 50 g carrot
- 50 g onion
- 50 g tomato
- 50 g beetroot
- 100 g avocado
- 150 g lettuce
- 1 tbsp olive oil
- 1 tsp pepper
- 1 tsp salt
- 2 tbsp lemon juice
Instructions
- Cut all the salad ingredients into small pieces, as you like it.
- Put the pan on the stove and put 1/2 tbsp olive oil. When the oil heats up put the paneer and roast both sides until it turns golden.
- In a bowl combine the panner cube, carrot, onion, cherry tomato, beetroot, lettuce and make a avocado into the cube.
- Add some salt, black pepper, lemon juice and rest of olive oil. mix really well.
- You can do a toping with some sunflower seeds and pumpkin seeds for that crunchiness in your salad. Now it's ready to serve.
Nutrition
*Originally published on Jun 2023, updated on Jul 2025
Easy to follow instructions, so good
Thank you 🙂