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Boil and chop the eggs
Boil the eggs, deshell them and separate the egg yolk from white,chop into small pieces and keep aside.
Paaluli Sandwich
Paaluli Sandwich has 73.9 calories per serving (1 Slice) — that's 150.9 calories per 100g. It provides 4.3g protein, 8.9g carbs, and 2.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paaluli Sandwich in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Slice (50 g)
- Calories73.9 kcal
- Carbs8.9 g (35.8 kcal)
- Protein4.3 g (17.1 kcal)
- Fats2.3 g (21.1 kcal)
Nutrition Label
Paaluli Sandwich
- Serving Size1 Slice (50 g)
- Calories73.9 kcal
- Carbs8.9 g
- Fiber1.5 g
- Sugar1.2 g
- Protein4.3 g
- Fat2.3 g
- Saturated fat0.9 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.5 g
- Cholesterol36.1 mg
- Sodium265.1 mg
Nutrition per 100g
- Calories150.9 kcal
- Carbs18.3 g
- Fiber3.0 g
- Sugar2.5 g
- Protein8.7 g
- Fat4.8 g
- Cholesterol73.7 mg
- Sodium541.1 mg
1 serving = 49g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Cheese
15 Grams
Whole wheat bread
100 Grams
Cucumber, green, short
25 Grams
Tomato ripe local
25 Grams
Onion small
25 Grams
Whole egg raw
50 Grams
Salt
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Mix the vegetables
Wash the vegetables thoroughly and chop them into round slices.Add these to a bowl, add cheese, black pepper powder, salt and mix well.
3
Grilling
Take a slice of bread, apply the mixed vegetables on it ,keep few pieces of egg whites, cover it with another slice of bread.Grilling the sandwich in a grilling top, until the bread turns brownish.
4
Serve
Serve it hot.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Paaluli Sandwich | Cudumpil panir centvis | Grilled paneer sandwich | Varattilum paneer sandwich |
|---|---|---|---|---|
| Calories | 73.9 kcal | 83.6 kcal | 83.6 kcal | 83.6 kcal |
| Carbs | 8.9 g | 10.2 g | 10.2 g | 10.2 g |
| Protein | 4.3 g | 4.7 g | 4.7 g | 4.7 g |
| Fat | 2.3 g | 2.6 g | 2.6 g | 2.6 g |
| Fiber | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 1.2 g | 2.3 g | 2.3 g | 2.3 g |
| Sodium | 265.1 mg | 272.3 mg | 272.3 mg | 272.3 mg |
| Cholesterol | 36.1 mg | 1.7 mg | 1.7 mg | 1.7 mg |
Health Goals Suitability
Weight Loss
At 73.9 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (36.1mg) and low saturated fat (0.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Slice (~49g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~49g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~49g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~49g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Paaluli Sandwich stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (147.9-221.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Paaluli Sandwich contains 73.9 kcal (4.3g protein, 8.9g carbs, 2.3g fat). That's 150.9 kcal per 100g. You can track exact portions in the Hint app.
At 73.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paaluli Sandwich has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paaluli Sandwich is light enough for dinner at 73.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paaluli Sandwich is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
