Paneer & Tofu Tikka with Spinach

Dinner · Easy · 35 min (15 prep + 20 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinGluten-freeVegetarian
Paneer & Tofu Tikka with Spinach — high-protein dinner recipe

Paneer & Tofu Tikka with Spinach delivers 70 g of protein for just 13 g net carbs — a quick dinner that comes together fast. A filling, macro-balanced dinner that won't spike your blood sugar.

70 gProtein
13 gNet carbs
36 gFat
5 gFiber
660Calories

Ingredients

  • 150 g Paneer
  • 200 g Extra-firm tofu
  • 25 g Hemp hearts
  • 100 g Baby spinach
  • 60 g Plain 0% Greek yogurt
  • 1 tbsp Tikka/garam masala spice blend
  • 1 tbsp Olive oil or ghee
  • Garlic, ginger, tomato paste, salt, to taste

Equipment

  • non-stick skillet

Method

  1. Cube paneer and pressed tofu; toss with Greek yogurt and tikka spices and marinate 10 min.
  2. Sear the cubes in oil or ghee until golden on all sides; remove.
  3. Wilt spinach with garlic, ginger and a little tomato paste, return the paneer and tofu, and stir in hemp hearts.
  4. Loosen with a splash of water into a light sauce.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Hitting 70 g protein vegetarian and low-carb is hard — paneer + tofu + hemp hearts make it work. This one is higher in fat, so it's the richest meal in the book.

Dietary swaps

Dairy-free: Paneer → extra-firm tofu; Plain 0% Greek yogurt → unsweetened coconut or soy yogurt (for lactose intolerance or a dairy-free diet)

Soy-free: Extra-firm tofu → paneer, or extra chicken / egg (note: a couple of these shift the protein source slightly)

Full nutrition (estimated, per serving): 660 kcal · 70 g protein · 13 g net carbs · 36 g fat (23 g sat) · 5 g fiber · 6 g sugar · 560 mg sodium. Allergens: Milk, Soy. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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