Diet by Priyanka
Paneer bhurji plate with raita and chutney
Scrambled paneer cooked with onions, plated with a mixed vegetable raita and green chutney. The plate is 465 kcal, 28.2 g protein and 13.6 g net carbohydrate.
Why this dish works
Bhurji is normally eaten with pav or roti, and this plate is built so it does not need either. The raita takes the place of the bread, adds a little more protein, and cools the dish down.
Crumble the paneer with your hands instead of grating it. Grated paneer goes powdery in the pan and loses the texture that makes bhurji worth eating.
Add the paneer at the very end, off the heat if you can. Paneer cooked in the masala for more than a minute or two tightens and squeaks.
What you need
Makes one plate:
- 120 g paneer, crumbled by hand
- 1 tsp desi ghee
- ½ onion, chopped fine
- ½ tomato, chopped fine
- ¼ capsicum, chopped fine
- 1 green chilli, chopped
- ½ tsp cumin seeds
- ½ tsp turmeric
- ½ tsp red chilli powder
- Salt, to taste
- Coriander leaves, to finish
For the plate:
- 100 ml mixed vegetable raita, curd with cucumber, onion and tomato
- 2 tbsp green chutney
How to make it
Heat the ghee and crackle the cumin seeds. Add the green chilli and the onion and cook until the onion turns translucent.
Add the capsicum and cook for a minute, then the tomato, turmeric, chilli powder and salt. Cook until the tomato has broken down.
Turn the heat to its lowest, add the crumbled paneer, and fold it through for no more than a minute.
Finish with coriander and plate it with the raita and the green chutney on the side.
Nutrition per plate
| Calories | 465 kcal |
|---|---|
| Protein | 28.2 g |
| Fat | 32.4 g |
| Net carbohydrate | 13.6 g |
| Fibre | 2.8 g |
Figures are for the whole plate: 120 g of paneer bhurji with onions, 100 ml of mixed vegetable raita and 2 tbsp of green chutney. The onion, the raita vegetables and the curd account for the carbohydrate.
Who this suits
Twenty eight grams of vegetarian protein in one plate makes it a straightforward answer on the vegetarian protein question, and it works as breakfast or as dinner.
The fat figure is high because paneer is high in fat. On a fatty liver plan, drop the ghee to half a teaspoon and ask Priyanka about the paneer portion.
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:
- Dry paneer sabzi with capsicum and tomato
- Dry paneer chilli
- Low-carb paneer and vegetable jalfrezi
- Paneer tikka with cucumber, onion and pomegranate
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.