Lunch

Spiced Paneer Skewers with Mint Yogurt

Name: Spiced Paneer Skewers with Mint Yogurt
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 100 g Paneer; 100 g Red pepper; 60 g Red onion; 120 g Greek yogurt, 0% fat; A teaspoon Garam masala; A teaspoon Paprika; 1 clove, about 3 g Garlic; Juice of half Lemon juice; A handful, chopped Fresh mint; 5 g Rapeseed oil; 80 g Little gem lettuce; To taste Salt

Paneer and peppers marinated in yogurt and spices, grilled until charred at the corners, with a mint yogurt and torn lettuce. 34 g of protein for 474 kcal.

Calories: 474kcal
Protein: 34g
Fat: 29g
Carbs: 21g

Per serving, makes 1. 15 minutes of work, then marinates for 30 minutes. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Paneer100 g
Red pepper100 g
Red onion60 g
Greek yogurt, 0% fat120 g
Half goes into the marinade and half is the sauce.
Garam masalaA teaspoon
PaprikaA teaspoon
Garlic1 clove, about 3 g
Lemon juiceJuice of half
Fresh mintA handful, chopped
Rapeseed oil5 g
Little gem lettuce80 g
SaltTo taste

Method

Mix half the yogurt with the garam masala, paprika, crushed garlic, half the lemon juice and salt. Cut the paneer into 3 cm cubes and the pepper and onion into similar pieces and turn them in the marinade. Leave for thirty minutes.
Thread onto skewers, brush with the oil and cook under a high grill or on a griddle for ten to twelve minutes, turning, until the paneer is charred at the corners.
Stir the mint and the rest of the lemon into the remaining yogurt.
Serve the skewers over the torn lettuce with the yogurt.

Worth knowing

Paneer does not melt, so it can take a hot grill. It does dry out, so stop when the edges are dark.
More than half the calories on the plate are the paneer, at 290 kcal per 100 g. Rice or a pitta alongside adds 130 to 150 kcal.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.