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Saute the spices
Heat oil in a non-stick pan, add cumin seeds, onion, salt, and ginger-garlic paste, mix and sauté till translucent.
Tava paneer masala
Tava paneer masala has 181.2 calories per serving (1 Small Cup) — that's 171.6 calories per 100g. It provides 10.7g protein, 9.2g carbs, and 11.3g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Tava paneer masala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories181.2 kcal
- Carbs9.2 g (36.8 kcal)
- Protein10.7 g (42.7 kcal)
- Fats11.3 g (101.8 kcal)
Nutrition Label
Tava paneer masala
- Serving Size1 Small Cup (100 g)
- Calories181.2 kcal
- Carbs9.2 g
- Fiber1.6 g
- Sugar7.1 g
- Protein10.7 g
- Fat11.3 g
- Saturated fat5.3 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium219.2 mg
Nutrition per 100g
- Calories171.6 kcal
- Carbs8.7 g
- Fiber1.5 g
- Sugar6.7 g
- Protein10.1 g
- Fat10.7 g
- Cholesterol0.0 mg
- Sodium207.6 mg
1 serving = 105.6g
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Tomatoes raw
100 Grams
Capsicum green
50 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Onion big
100 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Paneer
500 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
2 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1.5 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Puree the tomatoes
Wash and chop few tomatoes and keep them aside. In a grinder jar, grind some tomatoes and make a paste.
3
Saute the tomatoes
Add tomato, mix well and saute till tomato turns pulpy. Add tomato puree and mix. Simmer for 2-3 minutes, add green chilies and green capsicum, mix well and saute for 3-4 minutes.
4
Add powdered spices
Add turmeric powder, garam masala powder, coriander powder, and red chili powder and mix well. Add ½ cup water and mix. Add salt, mix and simmer for 4-5 minutes.
5
Add paneer
Add cottage cheese cubes, and mix well. Add lemon juice, mix well and cook for 2-3 minutes.
6
Serve hot
Transfer into a serving bowl, garnish with a coriander sprig and serve warm.
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Tava paneer masala | Achari paneer | Mughalai parotta | Mughlai paratha |
|---|---|---|---|---|
| Calories | 181.2 kcal | 174.6 kcal | 169.2 kcal | 169.2 kcal |
| Carbs | 9.2 g | 9.9 g | 14.5 g | 14.5 g |
| Protein | 10.7 g | 11 g | 3.1 g | 3.1 g |
| Fat | 11.3 g | 10.1 g | 11 g | 11 g |
| Fiber | 1.6 g | 1.8 g | 1.1 g | 1.1 g |
| Sugar | 7.1 g | 7.1 g | 1.3 g | 1.3 g |
| Sodium | 219.2 mg | 219.6 mg | 117.5 mg | 117.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 181.2 kcal per serving, this is an excellent choice for weight management. With 10.7g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10.7g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (5.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (10.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~105.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Tava paneer masala stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (362.5-543.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Tava paneer masala contains 181.2 kcal (10.7g protein, 9.2g carbs, 11.3g fat). That's 171.6 kcal per 100g. You can track exact portions in the Hint app.
At just 181.2 kcal per serving, this is an excellent choice for weight management. With 10.7g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tava paneer masala has 10.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Tava paneer masala is light enough for dinner at 181.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Tava paneer masala already has good protein (10.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
