Growing up, palak paneer was a dish I enjoyed on special occasions—usually at family gatherings or festivals. The vibrant green sauce, made from fresh spinach, always fascinated me. However, many traditional recipes rely on significant amounts of oil or ghee to achieve that rich, silky texture.

Over time, I’ve experimented with ways to lighten this classic Indian curry without losing its authentic flavor. My grandmother might have raised an eyebrow at first, but she ended up loving the healthier version I’m about to share with you!
In this palak paneer recipe, we use minimal oil while leaning on the natural creaminess of spinach and a small amount of low-fat dairy (or plant-based alternatives). It’s a fantastic way to get your greens and protein in a single meal. Plus, if you’re following a vegetarian or vegan diet—or just looking for a balanced, flavorful dish—this recipe has you covered. Let’s dive in!
Why This Palak Paneer Is Healthier
- Low Oil Usage: Traditional recipes might call for several tablespoons of oil or ghee. Here, we’re using just a tablespoon (or even a quick spray of oil in a non-stick pan), cutting down on unnecessary fats.
- Spinach Power: Spinach (palak) is naturally high in iron, vitamins A and C, and antioxidants. By blanching it briefly, we preserve its nutrients and vibrant color.
- Paneer or Tofu: Paneer is high in protein, but if you want a completely vegan spin, you can swap it with tofu. This substitution makes the dish cholesterol-free and still keeps it protein-packed.
- Low-Fat Cream Options: Instead of heavy cream, try low-fat yogurt or even unsweetened almond milk/coconut milk for a velvety texture.
Ingredients & Variations
- Spinach (Palak): 6 cups fresh (or about 16 oz frozen). Fresh spinach has a slightly brighter flavor, but frozen spinach can be a time-saver.
- Paneer (8 oz) or Tofu: For a vegan option, use extra-firm tofu, drained well.
- Yogurt: Adds tanginess and helps to make the gravy richer and creamier.
- Tomatoes: 2 medium, (chopped and blended): Tomatoes contribute a tangy sweetness and richness to the gravy, balancing the flavors
- Green Chillies
- Spices
- Coriander powder
- ginger powder
- Garam masala powder
- Kasuri methi,
- black pepper powder
- bay leaf
- Low-Fat Cream: tablespoons (or coconut milk for vegan).
- Cashew : 10
- Walnuts: 2
- Salt & Oil: Minimal oil (1 tablespoon or spray), salt to taste.
Step-by-Step Instructions
- Make Spinach Puree: To make Palak Paneer recipe, start with making palak puree first. In a blending jar add spinach leaves, green chilies, cashews, walnuts, curd and water to make a smooth paste.
- Heat oil in a pan and when it starts to smoke add bay leaves in it.
- Stir the bay leaves and after a minute or two add fresh tomato puree in the pan. Cook the tomato puree for 4-5 minutes on medium heat while continuously stirring.
- After that, add salt to taste, black pepper, coriander powder and mix them well in the curry paste.
- Add a teaspoon of ginger powder and cook the masala until oil starts to leave the pan.
- When the masala is well cooked (Bhuna), add spinach puree in it and if required add some hot water to adjust the consistency. Now, add garam masala and cream in the curry.
- Cover and cook the curry on low-to-medium heat for 6-8 minutes while occasionally stirring in between.
- After 5-8 minutes, take off the lid and add paneer cubes in it.
- Cook this for 2-3 minutes on slow medium heat. Keep stirring in between as thick curries tend to stick to the bottom of the pan. Finish with kasuri methi for a flavor punch.
Substitutions
- Paneer Alternatives: You can substitute paneer with tofu for a vegan option or use ricotta cheese for a creamier texture.
- Spinach Variations: If fresh spinach is unavailable, use frozen spinach. Just ensure it’s well-drained before cooking.
- Spice Adjustments: Feel free to modify spices based on your preference; add green chilies for extra heat or reduce chili powder for a milder flavor.
Nutritional Breakdown
While exact values vary based on paneer vs. tofu and the type of cream used, a single serving (about 1 cup of curry) typically provides:
- Calories: ~200–250 (depending on oil and cream choices)
- Protein: 12–15g with paneer, 10–12g with tofu
- Carbohydrates: 8–10g
- Fat: 10–12g if using paneer; lower with tofu + low-fat yogurt
For more accurate calories and nutrition information check in the bottom of the recipe card.
Spinach boosts your intake of dietary fiber, vitamins (A, C, K), iron, and folate. Pair this meal with whole grains to balance macronutrients and maximize nutrient density.
Serving Suggestions
- Rice & Roti: Serve your palak paneer with basmati rice or whole-wheat roti for extra fiber.
- Salad Side: A simple cucumber-tomato salad with a pinch of salt and lemon juice can add freshness.
- Garnishes: Top with fresh cilantro or a swirl of low-fat yogurt/coconut cream for that Insta-worthy pop.
Common Mistakes & FAQs
- Watery Gravy: If the curry is too thin, simmer it uncovered to reduce. Thickening with a tablespoon of cashew paste or cornstarch slurry can help.
- Bitter Spinach: Overcooking spinach can lead to a bitter aftertaste. Blanch briefly, then simmer the purée only as long as needed.
- Rubbery Paneer: Soften paneer by soaking it in warm water if it’s store-bought. This ensures a creamy texture.
FAQs
- Can I freeze palak paneer?
Yes! Make the spinach gravy first, freeze in an airtight container, and add fresh paneer when reheating. - Is tofu as good as paneer?
Absolutely. Tofu is lower in fat and suits a vegan diet, while still offering ample protein.
With palak paneer recipe, you can enjoy a low-oil Indian curry without losing flavor or authenticity. Whether you’re aiming for a healthy Indian recipe for weeknight dinners or exploring vegan alternatives, palak paneer checks all the boxes.
Do Give it a try, and if you have questions or creative twists, share them in the comments below. Don’t forget to explore for more inspiration!
More Such Recipes
- Palak Chole ( Spinach & Chickpeas curry)
- Spinach and Apple Soup
- Cream of Spinach Soup
- Spinach Rice (super healthy & Delicious)
- Spinach Pesto Pasta
- Spinach Paratha
- Spinach Pancakes
- Dal Palak (Spinach & Lentil Curry)
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Easy Palak Paneer – How to Make
Ingredients
- 2 tablespoons oil
- 2 bay leaves
- 1 cup tomato puree
- salt to taste
- 1 teaspoon black pepper
- 1 tsp lemon juice
- 1 teaspoon coriander powder
- 1 teaspoon garam masala powder
- 1 tsp kasuri Methi
- 3 tablespoon cream
- 200 grams paneer cut in 1 inch cubes
For palak paste,
- 5 cups spinach palak,cleaned and washed,
- 3 green chillies
- 8-10 cashews
- 5-6 tbsp walnuts
- 2 tablespoon Yogurt dahi
- ½ cup of water
Instructions
- To prepare the palak paste, blend spinach, chillies, cashews, curd, walnuts along with water to make a smooth paste. keep it aside. Add about 1/2 tsp of lemon juice if you wish to.
- heat up oil in a pan, and add bay leaves in it.
- Now add fresh tomato puree and let it cook for 4-5 minutes on medium heat. Keep stirring in between.
- Then add salt to taste, black pepper, coriander powder and mix them well in the curry. Add kasuri methi.
- Close the lid and let it cook for 7-8 minutes. Keep stirring occasionally in between.
- Cook the masala till it leaves the sides of the pan. Take care to roast the masalas and cook for 2-3 minutes really well. This step enhances the taste of the curry.
- Now add the spinach puree and mix it well. You can add some hot water to adjust the consistency if required.
- Let this curry cook for 10-12 minutes on slow-medium heat with stirring once or twice in between.
- Add garam masala powder and cream and mix them in the curry.
- Now add the Paneer which is cut into cubes . Also add crushed kasuri methi
- Cook this for 2-3 minutes on slow medium heat. Keep stirring in between as thick curries tend to stick to the bottom of the pan. You can also add kasuri methi for extra flavour.
- Serve it hot in a bowl and garnish the palak paneer curry with some cream or malai.
- Enjoy this bright and beautiful palak paneer curry with hot crisp paratha/Roti naan or some veg pulao at dinner.
Video
Notes
- Some recipes use blanched spinach but this one is made simply with washed leaves. This helps to retain maximum nutrition in the curry as boiling may dissolve some nutrients to the water.
- Make sure the palak puree is smooth to get that creamy texture.
- Use soaked cashews for this curry.
- Do not use old and sour curd it might just take the curry to taste sour.
- You can use Tofu if you want to make it vegan, but that will be called Palak tofu.
- This recipe uses less and basic masalas as it doesn’t overpower the taste of the veggies and makes spinach star of the dish.
- I make this without onions you can add if you like, but it tastes better without onions.