15-Minute High-Protein Paneer Bowl

A weeknight bowl built around 30g of protein with brown rice, charred paneer, and a tahini-yogurt drizzle.

By Dr. Anika Rao · Lead RD

Time

15 min

Calories

480 kcal

Protein

30 g

This is a fast, balanced bowl built for muscle recovery. Keep the paneer cubes large so they crisp instead of crumbling.

Ingredients

• •200g paneer, cubed
• •1 cup cooked brown rice
• •1 cup spinach
• •2 tbsp tahini
• •2 tbsp Greek yogurt
• •1 tsp olive oil
• •Salt, pepper, smoked paprika

Method

1. 1Heat olive oil in a non-stick pan and sear paneer cubes 2 min per side.
2. 2Wilt spinach in the same pan with a pinch of salt.
3. 3Whisk tahini with yogurt and 2 tbsp warm water.
4. 4Plate rice, top with paneer and spinach, drizzle the sauce.

Recipes are general nutrition guidance, not medical advice. See our disclaimer.