Low-fat paneer made with toned milk contains approximately 18 grams of protein per 100 grams, comparable to chicken breast. Baking or grilling paneer tikka with spices uses minimal oil while delivering the charred flavour of the tandoor. Paneer bhurji made with plenty of vegetables and minimal oil is one of the most nutrient-dense quick preparations.
The combination of paneer with legumes such as paneer and chickpea curry provides complementary proteins covering all essential amino acids. Homemade paneer from good-quality milk is superior to commercial varieties. Making it at home takes under 30 minutes.