Paneer Burger
India • Non-Vegetarian
How to Make Paneer Burger (Traditional & Healthy Version)
Paneer Burger is a delicious fusion snack that brings together the rich flavors of Indian cottage cheese (paneer) and the convenience of a classic burger, making it perfect for modern Indian homes. Originating from the creative kitchens of urban India, this dish marries the beloved Indian paneer tikka with whole wheat burger buns, offering a healthier alternative to traditional fast food. The burger is packed with aromatic spices, fresh veggies, and a tangy mint yogurt sauce, reflecting the diverse culinary influences across India. Traditionally, paneer is a staple in Northern Indian cuisine, especially in Punjab, where dairy-based dishes are celebrated for their taste and nutrition. Today, the Paneer Burger is a popular vegetarian snack enjoyed at parties, family gatherings, and as a quick meal for busy weekdays. Unlike typical burgers, the Indian Paneer Burger is lighter on unhealthy fats and high in protein, providing a satisfying bite without the guilt. The combination of soft paneer patty, crunchy vegetables, and spicy chutney delivers an explosion of flavors—spicy, tangy, and savory. Whether you’re looking for a healthy lunch or a filling snack, this burger is a wholesome choice. With simple ingredients and easy preparation, it’s a perfect recipe for anyone aiming to balance tradition with health, and a great way to introduce kids to nutritious Indian flavors.
Ingredients(for 1 paneer burger per person)
- 2 Whole wheat burger buns (Use atta-based buns for higher fiber)
- 150 grams Paneer (Homemade or store-bought, low-fat preferred)
- 1 small Onion (Thinly sliced)
- 1 medium Tomato (Sliced)
- 1/2 Capsicum (bell pepper) (Sliced)
- 2 tbsp Coriander leaves (Finely chopped)
- 1 Green chili (Finely chopped, adjust to taste) - optional
- 2 tbsp Hung curd (Greek yogurt) (For mint yogurt sauce)
- 1 tbsp Mint leaves (Finely chopped)
- 1/2 tsp Cumin powder (Jeera powder for flavor)
- 1/4 tsp Black pepper powder (For mild heat)
- to taste Salt
- 1 tbsp Olive oil (For grilling paneer and buns)
Instructions
- 1
Prepare the mint yogurt sauce by blending hung curd, mint leaves, coriander leaves, cumin powder, a pinch of salt, and green chili until smooth. Set aside.
5 minutes
Use chilled curd for a refreshing chutney.
- 2
Slice paneer into thick slabs and marinate with black pepper powder, a pinch of salt, and 1/2 tsp olive oil. Let it rest for 5 minutes.
5 minutes
Marination helps infuse flavor into the paneer.
- 3
Heat a tawa (griddle) and grill the paneer slabs on medium flame until golden on both sides. Remove and keep aside.
5 minutes
Do not overcook paneer; it should remain soft.
- 4
Lightly toast whole wheat burger buns on the same tawa with a few drops of olive oil until crisp.
3 minutes
Toasting adds crunch and prevents sogginess.
Why This Dish is Healthy
This Paneer Burger is a healthy snack option because it replaces refined flour with whole wheat, uses lean paneer, and incorporates fresh vegetables for fiber and vitamins. The homemade mint yogurt sauce is lower in fat compared to mayonnaise, making it suitable for weight management and those seeking balanced nutrition. It’s ideal for vegetarians looking for high protein and lower calorie options.
Paneer Burger is rich in protein from paneer and Greek yogurt, while using whole wheat buns boosts dietary fiber. Fresh vegetables provide vitamins A, C, and antioxidants. Olive oil adds heart-healthy fats, and using minimal oil reduces overall calories. The combination of dairy and veggies ensures a good mix of calcium, iron, and essential micronutrients, making it wholesome for all age groups.
Pro Tips
- 💡Tip 1: Use fresh paneer for a soft, melt-in-mouth patty.
- 💡Tip 2: Marinate paneer for at least 5 minutes for deeper flavor.
- 💡Tip 3: Toast buns lightly for a crunchy texture.
- 💡Tip 4: Add lettuce or spinach for extra nutrition and crunch.
- 💡Tip 5: Serve immediately to avoid soggy buns.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Paneer can be grilled and stored separately to maintain freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
| Protein | 8.1 g |
| Carbohydrates | 23.5 g |
| Total Fat | 11.2 g |
| Fiber | 2.7 g |
| Sugars | 3.2 g |
| Iron | 1.1 mg |
| Calcium | 180.0 mg |
| Sodium | 390.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 22.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 3.5 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 140.0 mg |
| Vitamin D | 0.3 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 23.0 µg |
