High-Protein Keto Paneer and Spinach Bowl with Avocado
Sophia Kim
Keto Paneer
Low-carb vegetarian bowl packed with protein and healthy fats for post-workout recovery.
Nutrition (per serving)
This bright, quick bowl is my go-to post-workout meal when I want something vegetarian, keto-friendly and satisfying. Cubes of seared paneer give a solid hit of protein, while avocado and hemp seeds supply the healthy fats your body needs to recover and refill energy without piling on carbs.
It takes under 25 minutes from start to finish, and the flavors are simple and confident: warm spiced paneer, garlicky wilted spinach, tangy yogurt-herb drizzle and creamy avocado. Swap in extra-firm tofu if you prefer a dairy-free option, but otherwise expect a comforting, nutrient-dense bowl that feels like a treat after training.
Ingredients
- Paneer:10 oz
- Baby spinach:4 cups
- Avocado:1 pieces
- Extra-virgin olive oil:2 tbsp
- Almond flour:2 tbsp
- Full-fat Greek yogurt:1/2 cup
- Hemp seeds:2 tbsp
- Lemon juice:1 tbsp
- Garlic cloves, minced:2 pieces
- Ground cumin:1 tsp
- Smoked paprika:1/2 tsp
- Salt:3/4 tsp
- Black pepper:1/4 tsp
- Fresh cilantro, chopped:1/4 cup
- Red pepper flakes:1/4 tsp
Instructions
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Pat paneer dry with paper towels and cut into 1-inch cubes. In a bowl toss paneer with almond flour, cumin, smoked paprika, 1/2 tsp salt and black pepper to coat.
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Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat. Add paneer in a single layer and sear 2–3 minutes per side until golden-brown. Transfer to a plate and keep warm.
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Lower heat to medium and add remaining 1 tbsp olive oil. Add minced garlic and sautée 30 seconds until fragrant.
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Add spinach to the skillet, sprinkle with a pinch of salt, and wilt for 1–2 minutes until just softened. Remove from heat.
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Make the yogurt-herb sauce: in a small bowl combine Greek yogurt, lemon juice, hemp seeds, chopped cilantro, red pepper flakes and remaining 1/4 tsp salt. Stir until smooth.
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Slice the avocado. Divide wilted spinach between two bowls, arrange seared paneer on top, add avocado slices, and drizzle generously with the yogurt-herb sauce.
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Finish with an extra sprinkle of hemp seeds and a crack of black pepper. Serve immediately while the paneer is warm.
Tips & Notes
- If your paneer is very moist, press it lightly between paper towels before cutting so it crisps up nicely when seared.
- To make this dairy-free, swap paneer for extra-firm tofu and use a coconut-based yogurt; adjust seasonings to taste.
- Prep the yogurt sauce ahead and keep chilled for up to 2 days; assemble and sear paneer just before eating for best texture.
