High-Protein Paneer Bhurji Recipe with Full Macros

Paneer bhurji is one of the fastest, most reliable ways to hit a high-protein Indian meal without spending more than 15 minutes cooking. Here's a version optimized to maximize protein while keeping added fat in check.

Ingredients (Serves 1)

• Paneer, crumbled — 150g
• Onion, finely chopped — 1 small (~50g)
• Tomato, chopped — 1 small (~50g)
• Green chili, chopped — 1 (optional)
• Ginger-garlic paste — 1 tsp
• Turmeric powder — 1/4 tsp
• Red chili powder — 1/2 tsp
• Garam masala — 1/4 tsp
• Oil — 1 tsp
• Coriander leaves, chopped — for garnish
• Salt — to taste

Method

1. Heat the oil in a pan on medium heat. Add the ginger-garlic paste and sauté for 30 seconds until fragrant.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the chopped tomato and green chili, cooking until the tomato softens and releases oil, roughly 4-5 minutes.
4. Add turmeric, red chili powder, and salt. Mix well.
5. Add the crumbled paneer and toss gently to coat it in the masala, cooking for 2-3 minutes until warmed through — avoid overcooking, as paneer can turn rubbery with excess heat.
6. Sprinkle garam masala, mix, and garnish with coriander leaves before serving.

Full Nutrition Breakdown (Per Serving)

Nutrient	Amount
Calories	~290 kcal
Protein	~27g
Carbohydrates	~9g
Fat	~17g

(Values are approximate, based on standard paneer fat content of ~20g per 100g and 1 tsp of oil; actual values will vary by paneer brand and exact oil quantity used.)

How to Adjust This for Your Goals

If you're optimizing for a leaner macro split, swap to low-fat paneer (roughly 12-14g protein and 8-10g fat per 100g), which lowers total calories while keeping protein high. If you're bulking and want more calories, an extra teaspoon of oil or a side of buttered roti adds calories without diluting the protein density of the dish itself.

What to Pair It With

Paneer bhurji works well alongside a roti or two for a balanced carb-protein meal, or on its own with a side salad if you're keeping carbs lower that day. It also works as a high-protein breakfast, not just a lunch or dinner dish — the ingredients and macros hold up equally well at any meal.

Log this exact recipe in Calibrate's AI Quick Log by describing it in plain text — the app will calculate the macros automatically.