Balanced Low-Carb Paneer & Greens Bowl (10g carbs, 22g protein)

Diabetes Recipes · 1 · June 27, 2026

This is what low-carb is supposed to look like: protein in the centre, vegetables doing the heavy lifting, and just enough fat to make it taste good. No fat bomb required. Use paneer or, for a vegan version, firm tofu.

Ingredients (serves 2)

• 200g paneer or firm tofu, cubed
• 4 cups mixed greens and vegetables — spinach, capsicum, beans, broccoli
• 1 tbsp olive or mustard oil
• 2 cloves garlic, 1 inch ginger, minced
• 1 tsp cumin seeds, 1/2 tsp turmeric, chilli to taste
• 1 tbsp toasted peanuts or sesame, salt, lime

Method

1. Heat the oil, crackle the cumin, then add garlic and ginger for 30 seconds.
2. Add the paneer or tofu and let it brown lightly on a couple of sides.
3. Add the firmer vegetables first, then the greens, and stir-fry on high heat so they stay crisp.
4. Season with turmeric, chilli, salt. Finish with lime and the toasted nuts.

The numbers

Each serving is roughly 10 grams of carbohydrate, 22 grams of protein, and a moderate amount of fat — not the 40-plus grams of fat in a cheese-and-butter keto plate. The protein keeps you full for hours, the vegetables add fibre and volume, and the oil is there for flavour and to help absorb the nutrients, not to be the meal.

Make it your own

• Add an egg or two for more protein.
• Swap the spice base for a quick Indo-Chinese or south-Indian tempering.
• Serve with a small portion of dal or two tablespoons of cooked millet if you want a carb.

Why the all-fat version is a trap: low-carb doesn't mean unlimited fat.