Easy Low FODMAP Keto Spinach Paneer Curry (Saag Paneer)
  • prep time

    prep time

    10 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    35 min

Easy Low FODMAP Keto Spinach Paneer Curry (Saag Paneer)

Saag paneer is a classic Indian curry dish of deliciously creamy spinach studded with cubes of fried paneer cheese. With the option to thicken with lactose-free yogurt, this Keto low FODMAP vegetarian recipe is a hearty and comforting meal. Serve this low FODMAP recipe on its own or with a side of riced broccoli.

What is paneer?

Paneer is an Indian fresh cheese made from cow or buffalo milk. It is a non-aged, non-melting soft cheese made by curdling milk with lemon juice.

Is dairy low FODMAP?

If you can tolerate lactose, dairy foods can be included freely when on a low FODMAP diet.

Regular dairy products do contain a type of natural sugar called lactose, which is a type of FODMAP, but if you have IBS and are following a low FODMAP diet, you only need to limit lactose if you are lactose intolerant.

Can I substitute any ingredients?

If you are lactose intolerant, you can substitute the paneer cheese for firm tofu. Prepare the tofu in the same way you would the paneer. Switch out the Greek yogurt for a plant-based alternative or lactose-free version.

How to store saag paneer?

This recipe keeps well in the fridge for up to 3 days. To reheat, return to the stove or microwave for a few minutes until piping hot.

  • Net Carbs

    2.7 g

  • Fiber

    1.9 g

  • Total Carbs

    4.6 g

  • Protein

    11.3 g

  • Fats

    22.3 g

253 cals

Easy Low FODMAP Keto Spinach Paneer Curry (Saag Paneer)


  • Paneer cheese (Indian cheese)

    Paneer cheese (Indian cheese)

    240 g

  • Turmeric Ground

    Turmeric Ground

    0.5 tsp

  • Chili Powder

    Chili Powder

    0.5 tsp

  • Salt, sea salt

    Salt, sea salt

    0.5 tsp

  • Garlic Infused Olive Oil (Low FODMAP Safe)

    Garlic Infused Olive Oil (Low FODMAP Safe)

    4 tbsp

  • Tap water

    Tap water

    2 tbsp

  • Spinach, raw

    Spinach, raw

    450 g

  • Cumin, seed

    Cumin, seed

    1 tsp

  • Garam masala

    Garam masala

    2 tsp

  • Lemon juice, fresh

    Lemon juice, fresh

    2 tbsp

  • 5% Authentic Greek Strained Yogurt

    5% Authentic Greek Strained Yogurt

    0.25 cup

Recipe Steps

steps 4

35 min

  • Step 1

    Cut the paneer into 1-inch chunks. Use a fork to make a few holes in each paneer cube. Place the paneer into a glass bowl and add ½ teaspoon turmeric, ½ teaspoon chili powder, and ½ teaspoon fine sea salt. Toss to coat and leave the paneer to marinate overnight. If you’re short on time, just proceed to the next step.
    Step 1
  • Step 2

    Heat 3 tablespoons of garlic-infused oil in a large frying pan over medium-high heat. Fry the paneer until nicely golden. Transfer to a plate and set aside.
    Step 2
  • Step 3

    Add the remaining oil to the frying pan over medium-high heat. Add in the cumin seeds and garam masala. Fry for a couple of minutes until fragrant. Add the spinach to the pan with 2 tablespoons of water, cover, and saute until the leaves have wilted.
    Step 3
  • Step 4

    Transfer ¼ of the spinach mixture to a blender or food processor along with the lemon juice, and yogurt (if using). Blitz to a smooth puree and return to the spinach mixture. Stir to combine and add in the fried paneer to heat through. Season to taste with salt and more lemon juice if needed. Serve immediately.
    Step 4

Comments 1

  • SpectacularRadish209551

    SpectacularRadish209551 14 days ago

    Delicious!! I didn’t marinate the paneer before but it still tasted great. Also used harissa instead of chilli and added a bit more yogurt! Had it as a side with Keto Balsamic Roasted Chicken Thighs with Radishes -Fantastic combination!