In today’s fast-paced lifestyle, everyone needs a meal that’s quick to prepare, healthy, and pocket-friendly. Many people get tired of a boring diet or just salad during weight loss. But if you want to enjoy healthy food in a tasty way, this low-calorie paneer wrap is the perfect choice.
This wrap combines the protein of paneer, the fibre of vegetables, and the complex carbohydrates of whole wheat. It also energises you, fills your stomach and controls your cravings to eat unhealthy food. Best of all—it’s ready in just 15 minutes.
The biggest benefit of this recipe is that it contains fewer calories and more nutrition.
Protein intake is crucial for individuals who regularly visit the gym or aim to lose fat. Paneer is a natural protein source that strengthens the body.
Some benefits of this wrap:
- Weight loss friendly.
- Helpful for muscle gain.
- Supports the digestive system.
- Fit for lunch, dinner, or snack.
- Perfect for kids’ tiffin and office lunches.
- It uses very little oil, and the use of vegetables makes it even healthier.
Ingredients
| Ingredients | Quantity |
| Low-fat paneer | 60–70 gm |
| Whole wheat chapati/tortilla | 1 |
| Onion (sliced) | 2 tbsp |
| Tomato (chopped) | 2 tbsp |
| Capsicum (chopped) | 2 tbsp |
| Cabbage/lettuce | a little |
| Curd | 2 tbsp |
| Oil | 1/2 tsp |
| Lemon juice | 1 tsp |
| Red pepper | 1/2 tsp |
| Turmeric | pinch |
| Coriander powder | 1/2 tsp |
| Garam masala | 1/4 tsp |
| Salt | as per taste |
| Mint chutney (optional) | 1 tsp |
Total Calories: Approx. 290–300
Step-by-Step Recipe – How to Make Paneer Wrap
Step 1 – Marinate the paneer
Add curd to a bowl and add salt, pepper, turmeric, coriander powder, and lemon juice.
Cut the paneer into cubes and add it to a bowl.
Leave it for 5 minutes—this makes the paneer soft and flavorful.
Benefits of marinating: The paneer doesn’t dry out, tastes better, and the spices settle in.
Step 2 – Cook the paneer
Heat a pan and add 1/2 tsp oil.
Roast the paneer over low heat for 4–5 minutes.
You can also grill it if you want—a perfect street-style wrap.
Cooking tip: Do not fry the paneer on a high flame for too long, otherwise it may become rubbery.
Step 3 – make the Wrap
Place a chapati/tortilla on a plate.
You can lightly spread chutney, yoghurt, or light mayonnaise on top.
Add fresh vegetables—onion, tomato, cabbage, and capsicum.
Add cubes of cooked paneer.
Fold the wrap and roll it into a roll.
You can also pan-fry your wrap for 1-2 minutes if you’d like it a bit crispier.
The Benefits of a Low-Calorie High-Protein Paneer Wrap
1️. A High-Protein Meal
The protein in paneer: Repair muscles and tissues
Enhances fat metabolism.
Alleviate weakness, Illness, And Fatigue.
2 . Weight Loss Friendly
Less calories + more fibre = satiates the stomach for more time
This keeps away the need to munch on crisps or chocolates.
3️. Sturdy Digestion
Vegetables are high in fibre, which promotes a healthy gut and helps prevent constipation.
4️ . Heart-Friendly
Using oil sparingly helps maintain heart-healthy levels of cholesterol.
5️ . Quick Energy
Whole wheat bread provides a slow release of energy, which keeps the body energised for a long time.
Variations you may try
- For Spicy Wrap: Add Peri Peri Masala
- Cheesy Wrap: Add 1 tbsp cheese
- Weight Loss Wrap: No chapati – Lettuce Instead
- Indian Chatpata Chaat Masala + Mint Chutney
- Paneer + Eggs that are Gym-Friendly
Conclusion
This Low-Calorie High-Protein Paneer Wrap is a quick, delicious, nutritious and time-saving meal for busy mornings. It has the right amount of protein, fibre and nutrients. It’s made with simple, homemade ingredients and tastes incredible.
Healthy eating doesn’t have to be boring, creative, and tasty—and this paneer wrap is the perfect example.
Try it once, and your regular snack will be replaced with this!
For more information, stay tuned with – www.FITTZAA.com
F.A.Q.
- How many calories are in a paneer wrap?
Calories in paneer wrap vary widely around 180 kcal to over 400 kcal, based on how it’s made. It mainly depends on the ingredients, like the warp type, amount of oil, paneer and sauces added. A simple veggie wrap can be around 181 kcal for a lighter, homemade version with minimal use of oil, sauces and veggies. A typical paneer wrap can be around 270 kcal, which is considered a healthier version.
- Can we eat paneer roll during weight loss?
Yes, you can eat paneer rolls as part of a weight-loss diet, just be mindful of portion size and preparation. A vegetarian who focuses on weight loss and getting fit, then these recipes are a great choice.
- Is paneer wrap a healthy meal?
Paneer wraps are a healthy option because paneer contains protein that supports muscle repair and metabolism, and helps control hunger for longer, which helps with weight loss.
Very tasty and helthy recepie. Highly recommend
thank you for your valuable feedback.