Keto Recipes

Keto Chilli Paneer | Indian Chinese Recipe

Chilli paneer – an ‘Indian Chinese’ staple

When most of us Indians eat Chinese food here, it actually has very little to do with food in China. ‘Indian Chinese’ is its own hypebeast, a mishmash of Indian spices and vaguely Chinese flavours, melded together to make a truly singular cuisine. Most Chinese would be utterly flabbergasted at finding dishes like chicken Manchurian, Hakka noodles, triple Schezwan and chicken lollipop on the menu – you’re never going to find any of these in its supposedly native country.

But that’s not to say it isn’t delicious. Indian Chinese is madly, deeply, ridiculously tasty and utterly addictive and it is my biggest carb weakness. It’s a solid wallop of flavour, tailored to the Indian palate. And chilli paneer is a dish you’ll find in every ‘Chinese’ restaurant – think soft cubes of farmer-style cheese tossed in an umami soy-based sauce with scallions, peppers and chillies. It’s finger food, a favourite bar snack and now keto friendly. You haven’t lived till you’ve tried this keto chilli paneer.

Does it have to be paneer? What is paneer anyway?

Paneer is the most widely available cheese in India, a fresh farmer’s cheese you can buy in blocks from any neighbourhood supermarket or dairy. But, it can be also be made at home in under five minutes (plus pressing time) – we’ve even got a video to show you how. No paneer and no time to make it? Don’t worry, this recipe works just as great with chicken, beef, pork or even just vegetables. The only thing you want to be careful about is finding a low-carb soy sauce, because a lot of them tend to contain sugar. This keto chilli paneer is magic – it’s a great side dish, it’s easy to make and it’s hella impressive. Do give it a go!

 

Nutrition Info (Per serving)

  • Calories: 486
  • Net Carbs: 8g
  • Carbs: 9g
  • Fat: 38g
  • Protein: 24g
  • Fiber: 1g

This recipe makes 2 servings.  Get this recipe on myfitnesspal.

Keto Chilli Paneer (Indian Chinese Recipe)
Yum
Votes: 6
Rating: 4.67
You:
Rate this recipe!
A popular starter found in most Indian and Chinese restaurants in India.
Servings Prep Time
2 servings 5 Minutes
Cook Time
10 Minutes
Servings Prep Time
2 servings 5 Minutes
Cook Time
10 Minutes
Keto Chilli Paneer (Indian Chinese Recipe)
Yum
Votes: 6
Rating: 4.67
You:
Rate this recipe!
A popular starter found in most Indian and Chinese restaurants in India.
Servings Prep Time
2 servings 5 Minutes
Cook Time
10 Minutes
Servings Prep Time
2 servings 5 Minutes
Cook Time
10 Minutes
Ingredients
  • 250 grams Paneer
  • 50 grams Onion
  • 80 grams Capsicum
  • 5 grams Ginger
  • 5 grams garlic
  • 20 grams Spring Onion
  • 1 Tbsp Vinegar
  • 2 Tsp Soya Sauce
  • 1 Tsp Chilly Sauce
  • 1 Tbsp olive oil
  • Salt to Taste
  • Pepper to taste
Servings: servings
Units:
Instructions
  1. Cut the paneer into big chunks, season with salt & pepper.
  2. Fry till golden brown on either side and cut into bite size pieces
  3. Fry the ginger and garlic and green chilli in a wok
  4. Add in the onions and capsicum
  5. Add in the vinegar, soya sauce, chilli sauce and some water
  6. Cook for 2 minutes and add in the paneer
  7. Cook till all the liquid is dried up.
  8. Garnish with spring onion greens
  9. Serve HOT!

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34 Comments

  • Reply
    Ashima
    November 27, 2017 at 7:47 am

    Hi Sahil, Thank you for sharing this recipe. For some reason, I am unable to search for this recipe in myfitnesspal. If I go through the link here, I can see the recipe but cannot log it to my food diary. Can you please check the links/ code? Thanks once again!

    • mm
      Reply
      Sahil Makhija
      November 27, 2017 at 11:43 am

      hey Ashima, the code is correct. I’m not sure why you are unable to log it. You might have to manually enter it into the ‘my foods’ section of your own profile if you are unable to log it from here.

  • Reply
    Rishab Joshi
    December 10, 2017 at 4:26 am

    How much can I eat it on daily basis in a keto diet, And can i only eat this for a month?

    • mm
      Reply
      Sahil Makhija
      December 12, 2017 at 4:13 am

      You need to calculate your own macros depending on your height and weight and you can but why would you want to eat the same thing for 1 month?

  • Reply
    sonika
    December 26, 2017 at 10:59 pm

    is paneer not dairy?i thought its not allowed on kito

    • mm
      Reply
      Sahil Makhija
      December 27, 2017 at 7:49 am

      Paneer is dairy and is allowed on keto. I’m not sure who has told you that dairy is not ok but it’s fine to consume. It does hamper weight loss in some people so there are folks who try keto without it when they reach a weight stall or something.

  • Reply
    Asmita
    January 13, 2018 at 10:27 am

    Hi Sahil, thanks for the receipe. Can I freeze the cooked dish for 4-5 days? If yes, should I pan fry it again to rehead or just microwaving it for a couple of minutes do? Thanks!

    • mm
      Reply
      Sahil Makhija
      January 15, 2018 at 4:16 pm

      Yes you can make and freeze it and reheat in the microwave no problem

  • Reply
    Manmeet K Kohli
    January 15, 2018 at 7:49 am

    you are awesome! love your videos and recepies! thanks for this!

  • Reply
    Manmeet K Kohli
    January 15, 2018 at 7:49 am

    do you have a recepie for gobi Manchurian?

    • mm
      Reply
      Sahil Makhija
      January 15, 2018 at 4:22 pm

      Not yet but can work on it soon.

  • Reply
    samta
    February 11, 2018 at 2:48 pm

    sahil isint soya sauce high on carbs

    • mm
      Reply
      Sahil Makhija
      February 11, 2018 at 3:57 pm

      Yes it has carbs but we are using a very small amount. See the final macros I have mentioned. Fit them into your daily intake. Also look for a soya sauce that is good quality so you don’t get something filled with sugar.

  • Reply
    Karthik Balachander
    February 28, 2018 at 2:43 am

    BRO. This was delicious. Made it exactly the way you said and my mouth waters even after I am done eating. Awesome job on the recipe. Keep doing more good ones.

    -Cheers
    KBC

    • mm
      Reply
      Sahil Makhija
      February 28, 2018 at 2:19 pm

      So glad to hear that!

  • Reply
    Reshma
    April 7, 2018 at 1:44 pm

    Hi Sahil,

    Do you make your own chilli sauce for this recipe? If so, can you share the recipe for that?

    • mm
      Reply
      Sahil Makhija
      April 9, 2018 at 5:08 am

      No just used some Sriracha.

  • Reply
    Khushi
    May 15, 2018 at 12:50 am

    Hi Sahil
    Thankyou soo much for all your recipes. Thy r amazinggg
    Btw ca
    N i substitute the paneer with chicken? If yes then how would the nutrition info change?

    • mm
      Reply
      Sahil Makhija
      May 29, 2018 at 12:34 pm

      Absolutely!! But you need to calculate the macros again by creating the new recipe.

  • Reply
    Keith
    June 3, 2018 at 6:17 am

    Thank you for the recipe. Would appreciate if you named the low carb sugar free soy sauce that you have used.

    • mm
      Reply
      Sahil Makhija
      June 4, 2018 at 4:14 am

      Just used a normal Soya sauce that I could find.

  • Reply
    rahul sharma
    June 14, 2018 at 3:02 am

    why didn’t you open your restaurant with all keto dishes in Toronto, Canada

    • mm
      Reply
      Sahil Makhija
      June 15, 2018 at 3:42 am

      Because I live in Mumbai India.

      • Reply
        Nita
        October 11, 2018 at 4:36 am

        Rofl

  • Reply
    sheena
    June 17, 2018 at 11:06 pm

    This was AWESOME thank you! I used a chili garlic sauce, as the sriracha here has sugar as a main ingredient. It tasted amazing and easy to make.

  • Reply
    Nandita Gill
    July 30, 2018 at 7:30 am

    Hi Sahil,
    My daughter’s on Keto and I’s busy trying all your recipes. The first dish I made was the prawn in greens. Loved it. Tried the tikkis, flopped badly but this morning made the upma. Yum..
    Looking forward to everything good and yummy from your end.

  • Reply
    Anjali
    July 31, 2018 at 11:02 pm

    Hi Sahil! This looks amazing! I cannot wait to try it! I am wondering where all the carbs are coming from, is there something that can be substituted or omitted to reduce rhe 8g net carbs?

    • mm
      Reply
      Sahil Makhija
      August 1, 2018 at 4:29 am

      The soya sauce, the onions, the peppers. the paneer itself also has carbs.

  • Reply
    Harkirat Singh
    August 27, 2018 at 5:21 am

    Which low carb soy dice do you recommend?

    • mm
      Reply
      Sahil Makhija
      August 27, 2018 at 8:32 am

      I don’t eat soy dice so look around in the local supermarket and read the nutrition info and ingredients and make a choice.

  • Reply
    Farah
    August 31, 2018 at 11:15 am

    Hey Sahil,
    This is awesome. I’ve been on Keto+If for a week now and definitely finding meal prep the hardest bit. Sunny mentioned your site, and I’m finding it very useful.
    Thanks !

  • Reply
    Punam Paul
    September 16, 2018 at 10:16 am

    Your recipes are awesome. Every dish of yours I tried was delicious will surely try this too.

  • Reply
    Akanksha Sharma
    November 21, 2018 at 7:59 am

    Hi Sahil, I just checked that Soya Sauce has sugar. Which brand do you use? Is that without sugar. My understanding in Keto is that we must completely avoid sugar even if it is small qty. What are your thoughts?

    • mm
      Reply
      Sahil Makhija
      November 22, 2018 at 2:28 am

      I use Lindt chocolate 85% in my cooking which has sugar. Honestly I don’t have an issue as long as my carbs are in the 20-30 gram range. I use whatever Soya sauce I can find, normally I try and get a light one that has less carbs but living in India I have limited choice. I just make sure it’s a good quality Soya sauce and not some cheap brand. See there is a difference between trying to sneak in a tsp of sugar into your food vs a fraction of a % that’s there in a sauce or a chocolate that’s used in a dish that makes 3-4 servings and it’s adding just 1 or 2 carbs to that serving. So it works for me.

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