If you’re craving something fresh, flavorful, and packed with protein, this Grilled Paneer Salad is going to be your new favorite. It’s the perfect balance of smoky, tangy, and crunchy, with grilled Indian cottage cheese (paneer) taking center stage alongside vibrant veggies and a zesty dressing. Whether you want a light lunch, a quick weeknight dinner, or a healthy side dish, this salad fits the bill—and you’ll love how easy it is to pull together!
Why You’ll Love This Grilled Paneer Salad
What makes this grilled paneer salad stand out is the beautiful contrast of textures and flavors. The paneer, marinated in a blend of warm Indian spices, gets perfectly charred on the grill or skillet, bringing a subtle smokiness and richness. Tossed with crisp salad greens, juicy cherry tomatoes, cooling cucumbers, and sharp red onions, every bite bursts with freshness. The lemon-olive oil dressing, enhanced with a sprinkle of chaat masala and fresh herbs, ties everything together with a lively tang.
This recipe is naturally vegetarian and gluten-free, and you can easily make it vegan by swapping paneer for tofu. Plus, it takes less than 30 minutes from start to finish—ideal for busy days when you want something nutritious without the fuss.
Ingredients
Here’s what you’ll need to make this vibrant grilled paneer salad:
- 200g paneer (Indian cottage cheese), cut into cubes
- 1 tablespoon olive oil (for marinating)
- ½ teaspoon turmeric powder
- ½ teaspoon red chili powder
- ½ teaspoon cumin powder
- Salt, to taste
For the salad:
- 2 cups mixed salad greens (lettuce, spinach, arugula, or your favorite mix)
- ½ cup cucumber, thinly sliced
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- 1 tablespoon fresh cilantro or mint leaves, chopped
For the dressing:
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- ½ teaspoon honey or maple syrup (optional, for a touch of sweetness)
- Salt and black pepper, to taste
Tip: Use firm paneer that holds its shape well. If you can find homemade or fresh paneer, even better! If not, store-bought works fine—just pat it dry to remove excess moisture before marinating.
Instructions
- Marinate the paneer: In a mixing bowl, combine turmeric powder, red chili powder, cumin powder, salt, and 1 tablespoon olive oil. Add the paneer cubes and gently toss until all pieces are evenly coated. Let them marinate for at least 15 minutes. This step is key to infusing the paneer with flavor and keeping it juicy on the grill.
- Grill the paneer: Heat a grill pan or non-stick skillet over medium-high heat. Arrange the marinated paneer cubes in a single layer. Cook for about 3–4 minutes on each side or until golden brown and slightly charred. Be patient and resist the urge to move them too soon—they’ll develop a beautiful crust that way.
- Prepare the salad: While the paneer grills, toss together the mixed greens, cucumber slices, halved cherry tomatoes, and red onion in a large bowl.
- Make the dressing: In a small bowl, whisk together lemon juice, olive oil, honey or maple syrup (if using), salt, and black pepper. Adjust seasoning to your taste—the acidity from the lemon is what gives the salad its refreshing kick.
- Assemble the salad: Add the grilled paneer to the veggies. Drizzle the dressing over the top and toss gently to combine, making sure the paneer and greens are well coated.
- Garnish and serve: Sprinkle freshly chopped cilantro or mint over the salad for a burst of herbal freshness. Serve immediately for the best texture, or chill for 10 minutes if you prefer it cold.
Tips and Tricks for the Best Grilled Paneer Salad
- Marination matters: Even a quick 15-minute marinate dramatically boosts flavor and tenderness. If you have more time, marinate for up to an hour in the fridge.
- Grilling alternatives: Don’t have a grill pan? No worries! A regular skillet or even an air fryer works beautifully to get that golden, crispy crust.
- Make it vegan: Substitute paneer with firm tofu. Press the tofu well to remove excess water, then marinate and grill the same way.
- Add crunch and nutrition: Toss in some roasted chickpeas, crushed peanuts, or toasted seeds for an extra texture and protein boost.
- Spice it up: Feel free to add a pinch of chaat masala or a dash of cayenne pepper to the dressing for an extra zing.
- Keep it fresh: To prevent the salad greens from getting soggy, add dressing just before serving and keep grilled paneer separate if prepping ahead.
Serving Suggestions
This grilled paneer salad shines as a light main course for lunch or dinner, especially when you want something nourishing but not heavy. It also pairs wonderfully as a side dish with:
- Warm naan or pita bread
- Lentil dal or chickpea curry for a full Indian-inspired meal
- Grilled vegetables like zucchini or corn for extra smokiness
- Quinoa or brown rice for a more filling option
It’s also a fantastic addition to any summer barbecue or picnic spread. The colorful mix makes for a beautiful presentation that’s sure to impress guests!
Storage and Reheating
If you have leftovers, store the grilled paneer and salad separately in airtight containers in the fridge for up to 2 days. The paneer reheats well in a hot pan for a few minutes until warmed through. The salad is best enjoyed fresh; if you need to store it dressed, keep it chilled and toss gently before serving to revive the crispness.
Nutrition Highlights
Each serving of this grilled paneer salad is packed with approximately:
- 290 calories
- 16 grams of protein, making it a great muscle-fueling meal
- Healthy fats from olive oil and paneer
- Low in carbohydrates, with plenty of fiber from fresh veggies
This makes it an excellent choice if you’re looking for a balanced, satisfying, and wholesome meal.
Final Thoughts
Grilled Paneer Salad is one of those dishes that tastes like you put in hours but actually comes together so fast. The smoky, spiced paneer combined with crisp vegetables and zesty dressing offers a perfect harmony of flavors and textures. Whether you’re a seasoned cook or just starting out, this recipe will quickly become a favorite in your kitchen. Give it a try, and don’t be surprised if it makes regular appearances on your weekly menu!
You’ll love how fresh, easy, and delicious this grilled paneer salad is—give it a go and enjoy every vibrant, tasty bite!
Grilled Paneer Salad
Ingredients
- 200 g paneer, cut into cubes
- 1 tablespoon olive oil (for marinating)
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon cumin powder
- to taste salt
- 2 cups mixed salad greens
- 0.5 cup cucumber, sliced
- 0.5 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
- 1 tablespoon fresh cilantro or mint leaves, chopped
- 2 tablespoons lemon juice
- 1 tablespoon olive oil (for dressing)
- 0.5 teaspoon honey or maple syrup (optional)
- to taste black pepper
Instructions
- In a bowl, marinate the paneer cubes with turmeric, red chili powder, cumin powder, salt, and 1 tablespoon olive oil. Let sit for 15 minutes.
- Heat a grill pan or skillet over medium heat. Grill the paneer cubes until golden and slightly charred on all sides, about 3-4 minutes per side. Set aside.
- In a large bowl, combine mixed greens, cucumber, cherry tomatoes, and red onion.
- In a small bowl, whisk together lemon juice, 1 tablespoon olive oil, honey or maple syrup, salt, and black pepper to make the dressing.
- Add the grilled paneer to the salad bowl and drizzle with the dressing.
- Toss gently to combine, garnish with chopped cilantro or mint, and serve immediately.
