Paneer Prantha
Lunch • India
How to Make Paneer Prantha (Traditional & Healthy Version)
Paneer Prantha is a beloved North Indian flatbread stuffed with spiced paneer (Indian cottage cheese), making it a staple in Punjabi households. Traditionally prepared for lunch, it is especially popular during festivals like Lohri and Baisakhi, where hearty dishes are celebrated for their comforting flavors and nutritious value. The prantha is made with whole wheat flour (atta), giving it a wholesome base, and the paneer filling is spiced with regional masalas, making each bite rich and flavorful. This dish is cherished for its versatility—served hot with dahi (curd), pickle, or even a dollop of homemade butter. Paneer Prantha is not only delicious but also packs a punch of protein and calcium, making it a great vegetarian lunch option for families and fitness enthusiasts alike. Its golden, crispy exterior and soft, flavorful filling make it a crowd-pleaser, while its nutritional profile appeals to those tracking calories and macros. Whether enjoyed in bustling Punjabi dhabas or home kitchens, Paneer Prantha brings together tradition, taste, and health in every bite.
Ingredients(for 1 prantha per person (about 150g))
- 1 cup Whole Wheat Flour (Atta) (atta)
- 100g Paneer (fresh, homemade or store-bought)
- 1 small Onion (finely chopped)
- 1 Green Chillies (finely chopped, hari mirch)
- 2 tbsp Coriander Leaves (finely chopped, dhania)
- 1/2 tsp Cumin Powder (jeera powder)
- 1/4 tsp Red Chilli Powder (lal mirch)
- 1/4 tsp Garam Masala
- to taste Salt (namak)
- 1 tbsp Oil or Ghee (for roasting on tawa)
Instructions
- 1
Prepare the dough by mixing atta and salt in a bowl. Gradually add water and knead into a soft, smooth dough. Cover and let it rest for 10 minutes.
10 minutes
Add a teaspoon of oil to make the dough softer.
- 2
For the filling, crumble paneer into a mixing bowl. Add chopped onion, green chillies, coriander leaves, cumin powder, red chilli powder, garam masala, and salt. Mix well to combine.
5 minutes
Mix gently to keep the paneer fluffy.
- 3
Divide the dough into equal balls. Roll each ball into a small circle (about 4 inches), place a generous spoonful of paneer filling in the center, and gather the edges to seal.
3 minutes
Ensure the filling is not watery to avoid tearing while rolling.
- 4
Gently roll the stuffed ball into a prantha (about 7 inches diameter) using a rolling pin. Dust with dry flour as needed.
2 minutes
Roll lightly to prevent the filling from spilling.
Why This Dish is Healthy
This dish is a healthy choice because it uses whole wheat flour for sustained energy and paneer for high-quality vegetarian protein. The inclusion of fresh vegetables and minimal oil makes it rich in fiber and nutrients, supporting digestion and muscle health. Paneer Prantha is filling yet light, ideal for those looking for a nutritious lunch without excess calories.
Paneer Prantha combines the goodness of whole wheat atta and paneer, offering a balanced profile of complex carbohydrates, protein, and dietary fiber. Paneer is rich in calcium and vitamin D, supporting bone health, while the veggies add antioxidants and minerals. Using minimal oil and whole wheat flour keeps the prantha low in saturated fat and high in essential nutrients, making it suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use fresh homemade paneer for the best texture and taste.
- 💡Tip 2: Rest the dough to make pranthas softer and easier to roll.
- 💡Tip 3: Serve with homemade dahi to enhance flavor and nutrition.
Storage & Serving
Paneer Prantha is best consumed fresh, but can be stored in an airtight container in the refrigerator for up to 24 hours. Reheat on a tawa to restore crispness. Avoid freezing as the paneer filling may lose texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
