High Protein Paneer and Greek Yogurt Bowl — No Eggs, No Protein Powder

If you do not eat eggs and you are tired of being told to buy protein powder, this bowl is for you. It gets 42g of protein from two ordinary foods: paneer and Greek yogurt. No powder, no eggs, no oil. Just grate the paneer, cook it dry in a pan, and spoon it over yogurt with fresh cucumber, tomato and onion.

The trick is the dry pan. Paneer releases a little of its own fat as it heats, so it browns and gets a light golden edge without any oil at all. The yogurt underneath stays cool, which makes the whole bowl refreshing instead of heavy — good for a summer dinner or a post-workout meal.

Why you’ll love it

• 42g protein per serving, from real food only
• No eggs, no protein powder, no oil
• Ready in 15 minutes, one pan
• Works for breakfast, lunch or dinner

Ingredients

• 200g low-fat paneer, grated
• 200g plain Greek yogurt
• 1 cucumber, diced
• 1 tomato, diced
• 1 small onion, finely chopped
• 1 green chilli, finely chopped
• 1/2 tsp cumin powder
• 1/2 tsp red chilli powder
• Salt to taste
• Fresh coriander, chopped, to serve

Equipment used

• A good nonstick pan — the paneer cooks dry, so the pan does the work
• A sharp knife and a cutting board for the vegetables

Instructions

1. Heat a dry nonstick pan over medium heat. No oil.
2. Add the grated paneer and cook for 3–4 minutes, stirring now and then, until it turns lightly golden at the edges.
3. Add the cumin powder, red chilli powder and salt. Stir for 30 seconds more, then take the pan off the heat.
4. Spoon the Greek yogurt into a bowl and spread it out.
5. Top with the warm paneer, then the cucumber, tomato, onion and green chilli.
6. Sprinkle with fresh coriander and serve straight away.

Tips

• Use low-fat paneer if you are watching calories; full-fat paneer works too, but it adds about 80 calories.
• Grate the paneer while it is cold — it grates cleanly and cooks evenly. Warm paneer crumbles instead.
• If you want it spicier, add a second green chilli or a pinch of chaat masala on top.
• Make it ahead: cook the paneer and chop the vegetables, but keep the yogurt separate until you serve, or it will go watery.

Nutrition (per serving)

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

FAQ

Can I really get 42g of protein without eggs or powder?

Yes. The 200g of paneer and 200g of Greek yogurt together carry the protein — that is the whole point of this recipe. Both are complete protein sources on their own.

Is this good for muscle gain?

It is a solid option: 42g of protein with enough calories to support training. Pair it with rice or roti if you need more calories after a workout.

Can I use tofu instead of paneer?

You can, but the protein drops to about 30g per serving and the texture is softer. If you do swap, press the tofu first and cook it a minute longer.

High Protein Paneer and Greek Yogurt Bowl

Sophia Martinez

Grated paneer cooked dry in a pan over Greek yogurt with fresh vegetables. 42g protein — no eggs, no protein powder, no oil.

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Course Dinner

Cuisine Indian

Servings 1

Calories 480 kcal

Equipment

• Nonstick pan the paneer cooks dry, so the pan does the work
• Knife and cutting board for the vegetables

Ingredients

  

• 200 g low-fat paneer grated
• 200 g plain Greek yogurt
• 1 cucumber diced
• 1 tomato diced
• 1 small onion finely chopped
• 1 green chilli finely chopped
• 1/2 tsp cumin powder
• 1/2 tsp red chilli powder
• Salt to taste
• Fresh coriander chopped, to serve

Instructions

 

• Heat a dry nonstick pan over medium heat. No oil.
• Add the grated paneer and cook for 3–4 minutes, stirring now and then, until it turns lightly golden at the edges.
• Add the cumin powder, red chilli powder and salt. Stir for 30 seconds more, then take the pan off the heat.
• Spoon the Greek yogurt into a bowl and spread it out.
• Top with the warm paneer, then the cucumber, tomato, onion and green chilli.
• Sprinkle with fresh coriander and serve straight away.

Notes

Cook paneer in a dry pan — no oil needed. Keep yogurt separate until serving. Scale the recipe up for two.

Keyword Greek yogurt, high protein, muscle gain, no eggs, paneer, vegetarian

Kitchen essentials for this recipe

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