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.
🎥 Watch: Palak Paneer Steak Recipe – Iron-Rich, IBS-Friendly & High Protein
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
Final Thoughts of Healthy Palak Paneer Recipe
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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FAQs: Healthy Palak Paneer Recipe – Steak Style
Q1. What is palak paneer steak style?
Palak Paneer Steak Style is a creative twist on the traditional Palak Paneer dish. It involves grilling or pan-searing the paneer cubes to give them a steak-like texture, then combining them with a rich, flavorful spinach (palak) sauce, creating a healthier and more vibrant dish.
Q2. Is this palak paneer recipe healthy?
Yes! This healthy palak paneer recipe is made with minimal oil and uses fresh ingredients like spinach, paneer, and gentle spices. It’s rich in protein and iron, and it’s a great addition to a balanced diet.
Q3. Can I make this recipe vegan?
Yes, you can make this recipe vegan by substituting paneer with tofu or any plant-based protein. You can also use coconut or almond milk for the creamy texture, ensuring that the dish stays dairy-free.
Q4. Can I serve this dish with rice or roti?
Yes, this palak paneer steak-style dish pairs well with both rice and roti. You can serve it with a small portion of brown rice or whole-wheat roti for a balanced, healthy meal.
Q5. How can I store leftover palak paneer?
You can store leftover palak paneer in an airtight container in the refrigerator for up to 2-3 days. To reheat, simply warm it up in a pan or microwave. The flavors will intensify after resting in the fridge.
