Paneer Protein: High-Protein Indian Cheese and How to Use It

When you think of paneer, a fresh, non-melting Indian cheese made by curdling milk with lemon juice or vinegar. Also known as Indian cottage cheese, it's one of the most reliable sources of plant-based protein in Indian cooking. Unlike soft cheeses that melt into a puddle, paneer holds its shape—making it perfect for grilling, frying, or tossing into spicy curries. A 100-gram serving gives you about 18 grams of protein, more than an egg and close to chicken breast, without the meat. It’s no wonder vegetarians in India rely on it daily.

Paneer isn’t just about protein—it’s tied to how Indian meals are built. It works because it absorbs flavors like a sponge. Whether it’s soaking up the smoky heat of tandoor, the creamy richness of kasuri methi, or the tang of tomato-onion gravy, paneer doesn’t fight the dish—it becomes part of it. That’s why it shows up in everything from paneer protein bowls to street food snacks like paneer tikka. And if you can’t find paneer? You’re not stuck. halloumi, a brined cheese from Cyprus that grills without melting is the closest substitute. tofu, a soy-based block often pressed and firm can work too, but it lacks the milky richness that makes paneer feel like comfort food.

People ask why paneer is so popular in Indian diets. It’s not just tradition—it’s practical. It’s shelf-stable for days, easy to make at home with just milk and lemon, and fits into breakfast, lunch, or dinner. You can fry it for a snack, blend it into a dip, or cube it into a biryani for extra heft. And unlike processed protein bars, paneer comes with calcium, healthy fats, and no weird additives. It’s real food, made from real ingredients, and it’s been feeding families for generations.

What you’ll find in the posts below isn’t just recipes—it’s the full story. How to make paneer from scratch. What to use when paneer’s out of stock. Why some people swear by homemade over store-bought. And how to turn this simple cheese into meals that keep you full, energized, and satisfied. No fluff. No hype. Just straight-up, protein-packed Indian cooking that works.