1 Game-Changing Healthy Palak Paneer Recipe You’ll Want to Eat Every Week
Try this healthy palak paneer recipe made without cream, onion, or garlic. IBS-friendly, high protein, and pan-seared steak-style paneer.Let’s be honest: most palak paneer recipes are either overloaded with cream, too spicy, or leave you feeling heavy.
When I created this healthy palak paneer recipe, I wanted something that felt light, clean, and powerful — like a meal that could fuel my body and heal my gut.
This version skips the heavy cream, uses clean olive oil or ghee, and turns paneer into a steak-style centerpiece that’s protein-packed, IBS-friendly, and absolutely stunning on a plate.
Whether you’re managing digestion issues, on a weight loss journey, or just want a vibrant vegetarian dish — this one is a keeper.
Why You'll Love This Healthy Palak Paneer Recipe
High protein + gut-friendly fats
✔️ No cream, no onion, no garlic
✔️ Packed with spinach, cumin, and anti-inflammatory spices
✔️ Quick prep — under 30 minutes
✔️ Gorgeous plate presentation (steak-style paneer!)
This healthy palak paneer recipe isn’t just good—it feels healing. Your body will thank you.
Ingredients (Serves 2)
| Category | Ingredient |
|---|---|
| Paneer | 200g firm paneer (cut into thick steak-style slabs) |
| Greens | 2 cups spinach (washed), ¼ cup coriander leaves |
| Spices | ½ tsp cumin seeds, ½ tsp turmeric, ½ tsp black pepper, salt to taste |
| Aromatics | 1-inch ginger, 1 green chili (optional) |
| Cooking Fats | 1 tbsp cold-pressed olive oil or ghee |
| Topping | Squeeze of lemon juice, optional roasted sesame seeds |
How to Make This Healthy Palak Paneer Recipe – Step-by-Step
Step 1: Blanch the Spinach
Boil 2 cups water. Add spinach leaves and blanch for 30 seconds. Immediately transfer to cold water. This locks in the green color.
🔸 Step 2: Blend the Sauce
In a blender, add blanched spinach, coriander, ginger, chili, black pepper, and salt. Blend into a smooth puree.
🔸 Step 3: Pan-Fry the Paneer
Heat ½ tbsp oil or ghee in a pan. Add cumin seeds. Once aromatic, place the paneer slabs flat. Sear on both sides until golden brown. Remove and set aside.
🔸 Step 4: Cook the Spinach Sauce
In the same pan, add remaining oil. Pour in the spinach puree and cook for 3–4 minutes on low flame. Add turmeric and adjust salt.
🔸 Step 5: Assemble & Garnish
Pour the warm spinach sauce onto a plate. Place the paneer “steak” on top. Drizzle with lemon juice and optional sesame seeds.
Serve hot with roti, rice, or enjoy it solo.
Healthy Palak Paneer Recipe – Steak-Style & IBS Friendly
Equipment
- 1 Non Sticky Pan with Lid
- 1 Mixing bowl
- 1 Blender
Ingredients
- 100 g Paneer(Cottage Cheese ) fresh paneer, cut into thick slices
- 1 cup spinach leaves
- 10 g ginger
- 10 g green chili
- 10 g fresh coriendar
- 1 tsp Turmeric
- 1 tsp Red Chili Powder For color
- Salt To taste
- 1 tbsp Olive oil
Instructions
- Wash spinach leaves thoroughly.
- Blanch spinach in hot water for 2 minutes, then immediately transfer to ice-cold water.
- In a blender, add blanched spinach, ginger, green chilies, coriander leaves, and a little water. Blend into a smooth paste.
- Add salt and turmeric powder to the paste and mix well.
- Cut paneer into thick slices.
- Coat each paneer piece with the prepared spinach marinade.
- Let it rest for 10–15 minutes.
- Heat oil or butter in a pan over medium heat.
- Pan-fry the marinated paneer slices for 2–3 minutes on each side until golden brown.
- Serve hot with curd, salad, or high-protein dal.
Notes
- No garlic, no onion — perfect for Ayurvedic and IBS-friendly diets.
- Blanching and shocking the spinach preserves its rich green color.
- You can use butter for a richer flavor or oil for a lighter version.
- For extra crispness, use a cast iron or nonstick pan.
- Pairs beautifully with moong dal or cucumber salad.
- Blanch spinach, then blend with coriander, ginger, and spices.
- Sear paneer slabs in a pan with cumin seeds.
- Cook spinach sauce in same pan.
- Assemble dish and garnish with lemon or seeds.
Why This Version Is IBS-Friendly
This healthy palak paneer recipe is made without:
❌ Onion
❌ Garlic
❌ Cream
❌ Heavy spice blends
It uses spinach, turmeric, ginger, and ghee — all proven Ayurvedic ingredients that reduce inflammation, support bile flow, and nourish the gut lining.
Perfect for anyone managing IBS, SIBO, or chronic bloating.
Ingredient Benefits
✅ Spinach
High in iron, magnesium, and chlorophyll. Supports liver detox and digestion.
✅ Paneer
Protein-rich and easy on digestion when grilled or pan-seared. Helps with satiety and hormone balance.
✅ Cumin + Turmeric
Stimulate digestion, reduce gas, and fight gut inflammation.
✅ Olive Oil or Ghee
Heart-healthy fats that help absorb fat-soluble vitamins from spinach.
Nutrition Info (Per Serving)
| Nutrient | Approx. Value |
|---|---|
| Calories | 220 kcal |
| Protein | 14g |
| Fats | 16g |
| Carbs | 5g |
| Fiber | 3g |
How to Serve It
✔ With brown rice or millet
✔ Alongside moong dal and sabzi
✔ In a meal prep bowl with roasted veggies
✔ With a light salad and lemon dressing
✔ With a bowl of curd (if tolerated)
This healthy palak paneer recipe also works great for lunchbox or dinner rotation — it’s light but filling.
Storage & Prep Notes
✅ Store the spinach base separately from paneer for 2–3 days
✅ Reheat gently on low flame
❌ Not freezer friendly (spinach may darken and curdle)
✅ Can double sauce and reuse with tofu or chickpeas
This healthy palak paneer recipe has completely changed how I enjoy Indian food while staying gut-conscious. Unlike traditional versions that leave you bloated, this healthy palak paneer recipe feels light yet deeply satisfying.
I created this healthy palak paneer recipe when I needed comfort food that wouldn’t trigger my IBS. Whether I serve this healthy palak paneer recipe with rice or enjoy it on its own, the creamy spinach sauce and grilled paneer always hit the spot.
I love that this healthy palak paneer recipe doesn’t need cream or garlic to taste rich. It’s become my go-to healthy palak paneer recipe for clean eating days, and honestly, I make this healthy palak paneer recipe almost weekly.
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