Diet by Priyanka
Low carb paneer kheer
Kheer made from grated paneer, cream and unsweetened almond milk, sweetened with stevia. One bowl is 381 kcal, 14.7 g protein and 3.2 g net carbohydrate, against about 45 g for a bowl of the rice version.
Why this dish works
Rice kheer is rice, full-fat milk and sugar, which is three carbohydrate sources in one bowl. Grated paneer does the same job of thickening and giving the spoon something to hold, and it brings protein with it instead.
Grate the paneer instead of crumbling it. Grated paneer breaks down into the liquid and reads as kheer. Crumbled paneer stays in lumps and reads as a mistake.
Stevia goes in off the heat. Heated hard it turns bitter, and once that happens there is no fixing the bowl.
What you need
Makes one bowl:
- 70 g paneer, grated fine
- 40 ml heavy cream
- 60 ml unsweetened almond milk
- Stevia, to taste
- ¼ tsp green cardamom powder
- A few strands of saffron, optional
- 1 tsp chopped almonds and pumpkin seeds, to finish
How to make it
Warm the almond milk and the cream together in a small heavy pan on low heat. Do not let it come to a rolling boil, because cream splits when it does.
Add the grated paneer and stir continuously for four to five minutes, until it dissolves into the liquid and the mixture thickens enough to coat the back of the spoon.
Add the cardamom and the saffron and take the pan off the heat.
Stir in the stevia now, once it is off the flame, and taste it. Let it stand five minutes so it thickens a little more, then finish with the chopped almonds and pumpkin seeds. It is good warm and better cold.
Nutrition per bowl
| Calories | 381 kcal |
|---|---|
| Protein | 14.7 g |
| Fat | 34.4 g |
| Net carbohydrate | 3.2 g |
| Fibre | 0.4 g |
Figures are for one bowl. The cream is most of the fat and the paneer is all of the protein. Priyanka confirmed in September 2026 that these are single-serving figures rather than a batch.
Who this suits
Three point two grams of carbohydrate makes this the only dessert on the site that fits a strict low-carb day, which is why it exists at all. It is a prediabetes plan answer to a festival.
The fat figure is high, so treat it as a dessert and not a snack. On a fatty liver plan ask Priyanka before adding it to the week.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Coconut and almond flour ladoo
- Coconut chutney with curd and tadka
- Mint lemon electrolyte water
- Paneer, cucumber and capsicum salad
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.