High Protein Paneer Sandwich for Weight Loss-Flavor Quotient

If you are having a hard time finding meatless high protein meals, then this grilled paneer sandwich is going to solve your problem delightfully! This crunchy grilled paneer sandwich is not only high in protein, but also contains a good amount of fiber!

Paneer being one of the primary sources of protein for those who follow a meatless diet, I keep thinking of interesting paneer recipes for all my vegetarian readers!

So today I have for you the super-satisfying grilled paneer sandwich that will blow your mind with its simple yet sensational deliciousness!

There is no cheese or mayo in this paneer sandwich which means you don’t load yourself up with unnecessary fats and calories.

Instead it had tons of veggies which are also our kitchen staple; moreover you can substitute these veggies with other veggies of your choice e.g. tomatoes instead of capsicum.

Enjoy this scrumptious paneer sandwich for a quick, healthy & fulfilling workday lunch and be active for the rest of the day!

What is paneer sandwich and how is it high protein?

Our very own paneer aka cottage cheese is gaining immense popularity in the health & nutrition industry given the current focus on high protein food sources.

Paneer has been a quintessential ingredient in Indian cuisine since ages! There are so many recipes with paneer that you can prepare one new dish every day and its next turn will come a year after!

After sharing many traditional Indian paneer curry recipes, I was wondering why not share a paneer recipe with a modern twist?

And that’s exactly when this idea of paneer sandwich flashed through my mind simply because I have always been obsessed with crispy grilled sandwiches!

Being a fitness enthusiast, I make it my obligation to ensure my high protein recipes remain low in fat and free of unnecessary calories.

That’s why this paneer sandwich recipe is almost oil free and absolutely mayo or cream-free! But that doesn’t mean this crispy grilled paneer sandwich is dry & hard or in one word – tasteless!

Thanks to another high protein magic ingredient, this sandwich turns out an absolute pleasure for our taste buds and our senses!

That magic ingredient is nothing but our good old curd or yogurt which is also another good source of protein!

So together with paneer and yogurt, you have a solid high protein meal that you can enjoy for brunch or lunch and remain full & satiated for a good 5 to 6 hours!

Now protein alone is a little boring for me! Along with that creamy smoothness of paneer, I need some crunch! Yes, you guessed it right – crunch means fiber!

The pairing of protein with fiber i.e. veggies is the best meal combination for your body; plus you get good carbs from the wholewheat sourdough bread!

All in all, this high protein paneer sandwich is an undisputed winner which can be served to vegetarians as well as meat lovers and will be loved by both equally!

Just avoid using white bread that is made of only maida or refined flour.

Ingredients for high protein grilled paneer sandwich

Paneer/Cottage cheese: A good quality paneer is key to this lip-smacking paneer sandwich recipe! You can get a fresh block of paneer from your local sweet shop or bakery which I feel offers the best variety.

I do not have access to such a local shop in my neighborhood which is why I trust the branded packaged paneer that I use regularly.

Just ensure you do not get the analogue paneer, even by mistake!

Bread: Since this is a weight loss recipe, you have to be a little careful about your choice of bread. Plain white bread which is made of only maida i.e. refined flour is a strict no-no!

My recommendation of best bread for a healthy sandwich is wholewheat sourdough bread which is lower in glycemic index and glycemic load than white bread and whole-wheat bread that is not fermented.

Plus, whole-wheat sourdough is higher in fiber, which additionally lowers the strain it puts on your blood glucose [source].

Hung curd/Greek yogurt: A sandwich filling must always be creamy enough so that the bite you take melts in your mouth and sends that engulfing signal of pleasure to the neurons of your brain!

The creamy, smooth & thick curd is the answer to that creamy sandwich filling without the heaps of fat and unnecessary calories! You may use Greek yogurt which is now easily available in the market.

I prefer hung curd which I make at home simply by squeezing the water out from the curd by pressing it inside a cheesecloth bundle.

Vegetables: To add a dimension to this high protein sandwich, I added a couple of veggies which you would typically add to any salad.

Only difference is that instead of big chunky vegetables, you will need to finely chop them. The veggies I used in my paneer sandwich were onion and capsicum aka bell pepper.

Since there is no cooking involved, the finely chopped veggies will mingle with the grated paneer and add a much needed crunch without feeling raw.

Green chilli: Being an Indian and always craving a hint of spiciness in our foods, finely chopped green chillies are a must for us in our crispy grilled paneer sandwich!

Seasoning: To round up the protein and fiber in your high protein paneer sandwich, season the filling well with salt & pepper. Feel free to taste & adjust the mixture before loading it inside the breads.

How to make high protein grilled paneer sandwich?

Step 1: First, coarsely grate the paneer using a box grater and take it in a bowl.

Step 2: Finely chop onion, capsicum and green chilli (if using).

Step 3: In case you are going for hung curd, then tie the curd in a cheese cloth by gathering all 4 corners of the cloth and squeeze out the water.

Step 4: Add chopped onion, chopped capsicum and chopped green chilli to the grated paneer. Also, add a couple of tablespoons of prepared hung curd or Greek yogurt.

Step 5: Sprinkle salt & pepper over the paneer and veggies. Now using a spatula start mixing everything ensuring they are evenly mixed and create a somewhat sticky mixture.

Step 6: Now preheat your sandwich griller and spray/brush some oil over the grilling plates.

Step 7: While the sandwich griller is preheating, take 2 slices of wholewheat sourdough bread and place them on a cutting board or plate.

Step 8: Load one slice of bread with the prepared paneer & veggie mixture. Add about 6 to 8 tablespoons of the paneer filling depending on the size of your bread slice.

Step 9: Evenly spread the paneer filling over the bread slice using the back of a spoon.

Step 10: Now cover the paneer loaded bread slice with the other slice of bread.

Step 11: By now the sandwich griller would have been preheated. Lift the top of the sandwich press and place the sandwich on the grill plate.

Step 12: Spray oil on the top slice of bread and then close the griller by pressing gently. Let the paneer sandwich grill for about 6 to 8 minutes or until the bread turns golden brown with beautiful grill marks on top.

Step 13: Switch off the griller and take the sandwich out on a cutting board. Using a serrated bread knife, cut the paneer sandwich diagonally into 2 pieces.

Step 14: Your healthy high protein paneer sandwich is ready! Serve it with fresh green salad and any dip of your choice. Enjoy!

More healthy high protein vegetarian recipe from Flavor quotient