Palak paneer is one of the most beloved dishes in Indian cuisine, and it happens to be an outstanding choice for vegetarian keto. Fresh spinach is blanched, pureed into a vibrant green sauce, and combined with cubes of golden pan-fried paneer. The result is a nutrient-dense, deeply flavoured curry with only 5g net carbs per serving. Spinach brings iron, folate, and vitamins A and K to the table, while paneer delivers satisfying protein and fat. This one-pot version keeps cleanup simple and lets the flavours meld beautifully. Whether you are new to keto or a seasoned pro, this dish proves that eating low-carb never has to mean sacrificing flavour.

Why This Works on Keto

Spinach is one of the most keto-friendly vegetables available, with a very low carbohydrate content relative to its volume and exceptional micronutrient density. Paneer adds high-quality protein and fat without any carbs. The sauce base uses ghee and cream rather than flour-based thickeners, keeping the dish naturally gluten-free and very low in net carbs. At 30g of fat per serving, it helps you stay satiated for hours.

Ingredients

  • 500g fresh baby spinach
  • 300g paneer, cut into 2cm cubes
  • 30g ghee or butter
  • 15ml olive oil
  • 1 medium onion (80g), finely diced
  • 3 cloves garlic, minced
  • 10g fresh ginger, grated
  • 1 green chili, chopped
  • 3g ground cumin
  • 3g ground coriander
  • 2g garam masala
  • 2g ground turmeric
  • 60ml heavy cream
  • Salt to taste
  • Squeeze of lemon juice

Instructions

  1. Bring a large pot of salted water to a boil. Add the spinach and blanch for 2 minutes. Drain immediately and transfer to a bowl of ice water to stop the cooking and preserve the bright green colour.
  2. Squeeze out excess water from the spinach and blend it into a smooth puree with 2-3 tablespoons of water. Set aside.
  3. Heat the olive oil in a large pan or pot over medium-high heat. Fry the paneer cubes until golden on each side, about 3 minutes total. Remove and set aside.
  4. In the same pan, melt the ghee over medium heat. Add the diced onion and cook for 5-6 minutes until soft and translucent.
  5. Add the garlic, ginger, and green chili. Saute for 1 minute until fragrant.
  6. Stir in the cumin, coriander, garam masala, and turmeric. Cook for 30 seconds to bloom the spices.
  7. Pour in the spinach puree and stir well. Simmer for 8-10 minutes over medium-low heat, stirring occasionally.
  8. Add the heavy cream and stir to combine. Add the fried paneer cubes and simmer for another 5 minutes.
  9. Season with salt and a squeeze of lemon juice. Serve hot.

Tips & Variations

  • Vegan version: Replace paneer with extra-firm tofu and use coconut cream instead of dairy cream.
  • Richer sauce: Add 30g of cream cheese to the spinach puree for an even creamier texture.
  • Frozen spinach: You can use 300g of frozen spinach if fresh is unavailable. Thaw and squeeze out all water before blending.
  • Batch cooking: This freezes well for up to 3 months. Store the sauce and paneer separately for the best texture when reheating.
Why blanch the spinach first?
Blanching removes the raw, slightly bitter taste of spinach and locks in the vibrant green colour. It also wilts the large volume of leaves down to a manageable amount for blending. Skipping this step can result in a duller colour and a slightly bitter sauce.
How do I keep the paneer soft?
The key is not to overcook the paneer when frying. A quick golden sear is all you need. Adding the paneer to the sauce and simmering briefly also helps it absorb moisture and stay tender. If your paneer tends to be firm, soak the cubes in warm salted water for 10 minutes before frying.
Can I make this ahead of time?
Yes, palak paneer actually tastes better the next day as the flavours develop. Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop, adding a splash of cream or water if the sauce has thickened.