If you’re looking for a salad that’s anything but boring, this Grilled Paneer Salad is the answer! Bursting with smoky, spiced paneer, fresh veggies, and a zesty dressing, this dish is a perfect balance of textures and flavors. Whether you’re a vegetarian, a fitness enthusiast, or just someone who loves bold, satisfying meals, this salad is a must-try.
Paneer (Indian cottage cheese) is rich in protein and holds up beautifully on the grill, making it the ideal centerpiece for a hearty yet healthy salad. Paired with crisp greens, juicy tomatoes, creamy avocado, and a tangy dressing, this salad is a complete meal in itself.
Let’s dive into how to make this delicious Grilled Paneer Salad—perfect for lunch, dinner, or even meal prep!
Why You’ll Love This Grilled Paneer Salad
✅ High-Protein & Satisfying – Paneer keeps you full and energized.
✅ Bold & Flavorful – Spiced, grilled paneer adds a smoky depth.
✅ Quick & Easy – Ready in under 30 minutes with minimal prep.
✅ Versatile – Swap veggies, add grains, or adjust spice levels.
✅ Great for Meal Prep – Stays fresh for days, perfect for on-the-go lunches.
Ingredients You’ll Need
For the Grilled Paneer
- 250g paneer, cut into cubes or slices
- 1 tbsp olive oil (or any neutral oil)
- 1 tsp cumin powder
- 1 tsp coriander powder
- ½ tsp turmeric powder
- ½ tsp red chili powder (adjust to taste)
- ½ tsp garam masala (optional)
- 1 tsp lemon juice
- Salt to taste
For the Salad Base
- 2 cups mixed greens (spinach, arugula, or romaine)
- 1 cucumber, diced
- 1 bell pepper, sliced (any color)
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
- 2 tbsp roasted peanuts or cashews (for crunch)
- Fresh cilantro or mint leaves (for garnish)
For the Dressing
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp honey or maple syrup
- ½ tsp chaat masala (or black salt)
- Salt & pepper to taste
Step-by-Step Instructions
Step 1: Marinate & Grill the Paneer
- In a bowl, mix paneer cubes with olive oil, cumin, coriander, turmeric, chili powder, garam masala, lemon juice, and salt.
- Let it marinate for 10-15 minutes (or longer for deeper flavor).
- Grill the paneer in a grill pan, skillet, or outdoor grill for 2-3 minutes per side until golden and slightly charred.
Step 2: Assemble the Salad
- In a large bowl, toss together greens, cucumber, bell pepper, avocado, cherry tomatoes, and red onion.
- Add the grilled paneer on top.
- Sprinkle with roasted peanuts or cashews for crunch.
Step 3: Make the Dressing & Serve
- Whisk together olive oil, lemon juice, honey, chaat masala, salt, and pepper.
- Drizzle over the salad just before serving.
- Garnish with fresh cilantro or mint.
Tips for the Best Grilled Paneer Salad
🔥 Don’t Overcook Paneer – It can turn rubbery; just grill until lightly charred.
🌶 Adjust Spice Levels – Add more chili powder or green chilies for extra heat.
🥑 Add Creaminess – Swap avocado with feta or yogurt dressing.
🌾 Make It Heartier – Toss in quinoa, chickpeas, or roasted sweet potatoes.
🍋 Squeeze Fresh Lemon – Brightens up the flavors before serving.
Health Benefits
✔ Rich in Protein – Paneer supports muscle repair and keeps you full.
✔ Packed with Fiber – Veggies and nuts aid digestion.
✔ Healthy Fats – Avocado and olive oil provide good fats for heart health.
✔ Antioxidant-Rich – Spices like turmeric and coriander have anti-inflammatory benefits.
Variations to Try
1. Mediterranean Twist
- Replace chaat masala with oregano & lemon tahini dressing.
2. Spicy Mango Salad
- Add diced mango for sweetness and a kick of chili-lime seasoning.
3. Buddha Bowl Style
- Include quinoa, roasted veggies, and a yogurt-based dressing.
4. Vegan Option
- Swap paneer with grilled tofu or tempeh.
Serving Suggestions
- Pair with garlic naan or roti for a fuller meal.
- Serve as a starter or side dish at BBQs and parties.
- Pack for lunch with a side of hummus or yogurt dip.
FAQs
Can I bake the paneer instead of grilling?
Yes! Bake at 200°C (400°F) for 10-12 minutes, flipping halfway.
How long does this salad last?
Store in an airtight container for up to 2 days (keep dressing separate).
Can I use store-bought paneer?
Absolutely! Just ensure it’s fresh and firm for grilling.
Is this salad gluten-free?
Yes, as long as no gluten-containing additives are used.
Final Thoughts
This Grilled Paneer Salad is a flavor explosion—smoky, spicy, fresh, and crunchy all in one bite! It’s a perfect way to enjoy paneer beyond the usual curries, making it a nutritious, protein-rich meal that’s easy to customize.
Try it today and experience the delicious fusion of Indian flavors in a healthy salad! 🥗🔥