Indian · breakfast, lunch

Cheesy Paneer Bhurji (Spiced Scrambled Paneer)

Cheesy Paneer Bhurji (Spiced Scrambled Paneer) — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 5:49

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

15 minServes 3406 kcal a serve
  • Keto (6.3 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Paneer and cheddar give 20 g protein a serve for about 6 g net carbs, with no eggs, and it is rich in calcium, vitamin B12 and vitamin A.

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Ingredients 16

Method

Tap a time to watch that step in the video.

  1. Grate or crumble the paneer (or cut it into small cubes if you like it chunky). 0:41
  2. Heat the ghee in a pan and fry the cumin seeds, then add the onion and cook until it turns translucent. 0:54
  3. Add the ginger, garlic and green chilli and fry briefly, then add the tomato with the turmeric, Kashmiri chilli powder, coriander powder and a little salt. 1:23
  4. Add a splash of water, cover and cook 5–6 minutes until the tomato breaks down. 2:04
  5. Stir in the capsicum and paneer, season with salt and cook a few minutes, keeping the capsicum crunchy. 2:12
  6. Add the cheddar and cook 3–4 minutes until melted through, then finish with the coriander and the butter. 2:34

Tip. Any cheese works in place of the cheddar — mozzarella or feta too. Deseed the chilli for less heat. Use oil instead of ghee and butter if you prefer.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy406 kcal1,700 kJ
Protein20 g41% of a day
Fibre1.3 g5% of a day
Carbohydrate7.6 g6.3 g net · 4.5 g sugars3% of a day
Fat32 g20 g saturated41% of a day
Sodium510 mg22% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 20%
  • Fat 74%

Fits keto: 6.3 g net carbs a serve, with 74% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Calcium High42%

543 mg a serve, mostly from paneer (74%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B12 High41%

1 µg a serve, mostly from paneer (85%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A High34%

303 µg a serve, mostly from paneer (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium High23%

13 µg a serve, mostly from paneer (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High22%

2.4 mg a serve, mostly from paneer (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C High22%

20 mg a serve, mostly from green capsicum (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

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Vitamin B69%

0.2 mg a serve, mostly from paneer (26%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-39%

0.1 g a serve, mostly from paneer (59%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron8%

1.4 mg a serve, mostly from cumin seeds (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium8%

33 mg a serve, mostly from paneer (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K8%

10 µg a serve, mostly from fresh coriander (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E6%

0.9 mg a serve, mostly from paneer (27%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium5%

230 mg a serve, mostly from paneer (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate5%

19 µg a serve, mostly from paneer (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D2%

0.3 µg a serve, mostly from paneer (50%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.