High-Protein Quinoa Paneer Cutlets Recipe for Meal Prep

I can eat these Quinoa Paneer Patties every day. Call them Quinoa Paneer Kababs, cutlets, or tikkis — they are a healthy vegetarian snack packed with protein, fiber and calcium. Made with simple ingredients and ready in under 30 minutes.

As a vegetarian, I aim for recipes that balance protein, fiber, calcium and vitamins. Quinoa and paneer are staples in my kitchen: quinoa is a complete, gluten-free protein and cooks faster than rice, while paneer adds creamy protein and calcium.

These patties are a great way to start if you’re new to cooking quinoa or looking for vegetarian quinoa recipes. They pair well with salads, wraps or can be served as an appetizer at gatherings.

Makes a healthy and easy Navratri fasting recipe

During Navratri, many people avoid certain foods; quinoa and dairy are usually allowed. These quinoa paneer patties are an excellent vrat (fasting) option without potatoes or sabudana, offering a nutritious change from sabudana vadas. Serve them as tikkis, or roll them in kuttu flour rotis or dosas with salad for a filling meal.

Why you should make this healthy Indian snack

Not deep-fried — cooked on a skillet with minimal oil.
Great for school lunchboxes or after-school snacks.
Freezable in large batches for quick meals.
Customizable — add or omit vegetables to taste.
Vegetarian, gluten-free and diabetic-friendly when made without extra starches.
Suitable for Navratri fasting.
Perfect as a party snack or appetizer.

Suitable for all ages, including kids

Make a kid-friendly sandwich by placing a patty between buns, in a tortilla, or serve it plain as a snack.
For toddlers and preschoolers, reduce or omit chilies and lower the salt.
Works well as finger food for birthday parties or casual gatherings.
Great for breakfast, office lunch with salad and a dip, or evening snacks.

Good option for people with diabetes

When I had gestational diabetes, these high-protein patties were a favorite. They can be enjoyed in a low-carb tortilla with yogurt spread and greens without spiking blood sugar when you skip starchy binders like extra plantain or potatoes.

Make them nut-free or vegan

To make nut-free patties, replace the peanuts with an extra plantain, a small potato, or 1/2 cup steamed green peas. For a vegan version, swap paneer for firm or medium-firm tofu for a dairy-free source of protein.

High-protein, lower net-carb option

Quinoa contains carbohydrates but also provides fiber and protein which reduce net carbs.
Adding peanuts and paneer boosts protein and lowers the relative carbohydrate impact.
For a low-carb meal, eat two patties with a generous salad and optional low-carb tortilla; skip plantain or potato if you want fewer carbs.
Refer to the nutrition section below for exact values per patty.

Tips for best results

If quinoa isn’t pre-washed, rinse it 2–3 times to remove bitterness.
Allow cooked quinoa and plantain (or potato) to cool completely before forming patties to prevent them from breaking.
Cook patties on one side for 2–3 minutes on medium heat before flipping to achieve golden, crispy surfaces.
Add up to 1/2 cup grated cabbage, carrots, or steamed peas for vegetable tikkis.
Adjust spices to taste and reduce heat for children.
These patties grill well and also reheat nicely from frozen.
Serve with dips like green chutney, yogurt-based sauces, hummus or salsa.

Ingredients

Main ingredients are quinoa and paneer. I use plantain (raw banana) instead of potato as a binder. This is a no-onion, no-garlic recipe suitable for Jains. A quick green masala made from peanuts, mint, cilantro, ginger and green chili adds flavor, with cumin, black pepper, lemon juice and salt rounding out the seasoning.

Equipment and quick method overview

I often use an Instant Pot to cook quinoa and plantain together using a pot-in-pot method. If you don’t have one, cook quinoa on the stovetop and boil plantain separately. Make green masala by blending roasted peanuts, mint, cilantro, green chilies and ginger. Grate paneer (or use a food processor) and let all cooked ingredients cool before mixing.

How to assemble and cook

Mix cooled quinoa, grated paneer, grated plantain, green masala and spices. Add lemon juice, salt and pepper to taste.
Form patties about 2 inches wide and 1/4 inch thick.
Heat a skillet over medium heat, brush lightly with oil or ghee and cook patties 2–3 minutes per side until golden and crisp.
Serve warm or cold with salad and a dip.

Serving suggestions

Pair with chopped cucumber and carrot salad seasoned with lemon and salt for freshness.
Dip options: Indian green chutney, ketchup, hummus, herb yogurt, sour cream or pesto.
For a fuller meal, make sandwiches, burgers or wraps with the patties and fresh salad.

Recipe details

Course: Appetizer, Lunch/Dinner | Cuisine: Indian

Prep time: 5 minutes | Cook time: 30 minutes | Cooling time: 15 minutes | Total time: 50 minutes

Yields: about 10 patties | Calories per patty: 188 kcal

Ingredients (summary)

1 cup grated paneer
Oil or ghee for brushing
1/2 cup uncooked quinoa (pre-washed or rinsed)
Pinch of salt and 1 cup water (for cooking quinoa)
1 plantain/raw banana, washed and pricked (or substitute: fist-size potato)
For green masala: 1/2 cup roasted skinned peanuts, handful mint, handful cilantro, 2 green chilies (adjust), knob of ginger
Spices: 1 tsp cumin powder, 1/2 tsp garam masala (optional), 2 tsp lemon juice, salt, black pepper
For fasting-friendly dip: mint, cilantro, green chili, ginger and 2–3 tbsp yogurt

Instructions (condensed)

Pressure cooker / Instant Pot method (or stovetop alternative):

Cook quinoa with water and salt. Steam plantain or potato separately or use pot-in-pot in an Instant Pot.
Make green masala by blending peanuts, mint, cilantro, green chilies and ginger until smooth.
Grate paneer and plantain (do not mash) once cooled.
Combine quinoa, paneer, grated plantain, green masala, spices and lemon juice. Adjust salt and seasoning.
Form patties, brush the skillet with oil/ghee and cook on medium heat 2–3 minutes per side until crisp and golden.
Prepare dip by blending dip ingredients to a smooth consistency and adjust seasoning.
Serve patties with salad and your preferred dip.

Notes and storage

This recipe is onion- and garlic-free and is suitable for Jains and Navratri fasting when using sendha namak. It is gluten-free. You can semi-cook patties and refrigerate up to 2 days, or freeze fully or partially cooked patties for up to 3 months. To freeze, flash-freeze patties on a tray until firm, then store in a freezer-safe bag. Reheat in a skillet on low-medium heat until warmed through.

Possible substitutions

Replace plantain with a fist-size potato.
Add up to 1/2 cup grated cabbage, carrots or steamed peas for a vegetable variation.
Swap paneer with ricotta or tofu (for vegan version).
Replace peanuts, mint and cilantro with basil pesto for a different flavor profile.

Nutrition (per patty)

Enjoy these wholesome, versatile quinoa paneer patties for a nutritious snack or meal. They are easy to make, adaptable, and suitable for many dietary needs. Do try them and adjust spices and add-ins to suit your family’s preferences.