Top 10 Healthy Benefits Of Cottage Cheese (Paneer)

Paneer, also known as the cottage cheese, is a mild flavored curd dairy product. It is made by letting cow milk curdle and then sifting it completely. Even though paneer is made from dairy, it can be digested easily. It is also rich in nutrients such as protein and calcium.

Paneer Health Benefits

1. It Is Good for Bone Health

Paneer is not only rich in calcium, but also contains lots of vitamin B. Calcium is important for bone and cartilage growth and vitamin B helps the body to absorb and to distribute calcium properly. Therefore the paneer is great for children, the elderly, and women who are pregnant.

2. It Is Rich in Protein

In 100 g of paneer, you can receive 18 g of protein. For vegetarians who do not eat meat, this is one of the best ways to get enough protein to help build and repair lean muscles. Besides, protein is also essential to keep our organs function well.

3. It Is Good for People with Diabetes

This kind of cheese is low in carbohydrates and high in protein, which makes it a safe food for people with diabetes. A cup of paneer can provide you with 28 g of protein, but it only has 6 g of carbohydrates. The energy will be released slowly, therefore you will not experience spikes of blood sugar levels.

4. It Helps with Weight Loss

Paneer is also rich in the conjugated linoleic acid which can improve your metabolism and therefore can promote weight loss. Other foods that contain conjugated linoleic acid include veal, beef and lamb which also contain excessive amounts of fats, so compared to them, paneer is a better choice for people who want to lose weight.

5. It Is Rich in Magnesium

When it comes to paneer health benefits, you can’t forget the mineral nutrients in it. Paneer contains lots of magnesium. The magnesium acts as a catalyst in our body, which can promote the activation of all kinds of enzymes and make our nerves and muscles function properly. Besides, this mineral can boost your immune system and regulate your heart rhythm, preventing diseases such as asthma, diabetes, constipation and back pain, etc.

6. It Is Rich in Potassium

Paneer is a great source of potassium which is a fluid-balancing substance in our body. Besides, the potassium also acts as an important element that involves in neural activities of the brain and muscles, so it can prevent muscle cramps. Moreover, regular consumption of potassium can help lower risks of suffering from strokes because potassium can lower blood pressure and decrease contraction of blood vessels. What’s more, potassium can also help reduce stress and anxiety.

7. It Improves Biological Functions

Paneer health benefits are not only associated with its protein and calcium contents. Zinc is an amazing mineral that can be found in paneer, you can get 4% of the daily recommended zinc consumption per serving. Zinc is an important mineral that helps your muscles, brain, bones, kidneys and many other organs function well. Besides, zinc also helps improve your immune system and digestion.

8. It Contains Antioxidant Properties

Antioxidant properties such as selenium are found in cottage cheese. The selenium is an important antioxidant that can prevent damages to cells and DNA. Besides, it can also reduce the risk of prostate cancer and extend the lives of those living with colon cancer, as this antioxidant can help eliminate free radicals which are risk factors of developing cancers in your body.

9. Keeps hunger pangs at bay

Since paneer is made of protein, it releases energy slowly in the body which means, it does not cause a spike in one’s blood sugar levels, nor does it give an instant boost which drops soon. It keeps one satiated for long after eating it which is why it can be used as evening snack to kill those hunger pangs.

10. Helps burn more fat

Apart from being rich in protein and calcium, paneer is a great source of conjugated linoleic acid — a fatty acid which helps lose weight by increasing the fat burning process in the body. So people who wish to lose weight, should definitely include a paneer dish in their diet plans. Although diet plays a major role in weight loss, HIIT is an effective workout to burn most calories.

Cottage Cheese Recipes

Cottage cheese lends itself easily to a variety of cuisines and it’s hard to go wrong with cottage cheese. You can use it with fruits and other desserts or with salt, pepper and other spices as a dip or as a salad dressing.

Here is a simple healthy recipe for a cottage cheese dish that you can prepare at home:

Paneer Tikka


  • 150 grams of paneer (Pressed cottage cheese)
  • 1 medium sized capsicum
  • Olive oil (While olive oil is the healthiest choice you can use any cooking oil)
  • Handful of mint and coriander leaves
  • Ginger garlic paste (1 tablespoon)
  • Gram flour (1 tablespoon)
  • A pinch of turmeric powder
  • Crushed carom seeds (Half teaspoon)
  • Red chili powder (Quarter teaspoon)
  • Cumin powder (Quarter teaspoon)
  • Garam masala powder (Quarter teaspoon)
  • Lemon juice (1 teaspoon)
  • Salt


  • Cut the paneer  into little squares or cubes.
  • Chop the capsicum into small pieces about the size of the cottage cheese cubes.
  • Mix the ginger garlic paste, gram flour, turmeric powder, carom seeds, chili powder, cumin powder, garam masala and lemon juice. If you wish to, you can also add salt to the mixture now, or you may sprinkle salt over the dish once prepared.
  • Once the ingredients have been mixed well, add the paneer and capsicum to the mixture.
  • Mix once more to ensure that the paneer is well coated.
  • Skewer the paneer and capsicum pieces on toothpicks, alternating between the two.
  • Pour some olive oil onto a frying pan and heat it.
  • Add the skewered paneer on to the pan and fry it till it takes on light brown hue and becomes crisp. Avoid frying it too much.
  • If you can’t fry all the paneer at once you can do so in batches.
  • Once done with the frying, make sure to drain the skewered paneer on paper napkins, so as to get rid of the excess oil.

Your paneer tikka is now ready to serve and you can sprinkle some chopped coriander and mint leaves over it and even add some more lemon juice before digging in!

Try this yummy recipe at your home and share your experiences with me.

Take care.

Show More

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button