Eating Paneer during Pregnancy


Pregnancy requires you take correct choices in terms of food. As you not only have to be worried about your health, but you also have to be concerned about your unborn baby’s well being. If you are wondering whether to add paneer to your pregnancy diet, then you are at the right place. We shall discuss various health benefits of consuming paneer during pregnancy and any risks that it may cause. We shall also discuss various paneer recipes that you can easily make to spice up your day to day meals.

Is Eating Paneer Safe during Pregnancy?

Many pregnant women wonder, can we eat paneer during pregnancy? The answer is yes; you may effectively add paneer to your pregnancy diet if you are not lactose intolerant. It is also recommended to eat the cooked version of paneer. Paneer is a rich source of calcium and thus, can be included to suffice for the daily recommended dosage of calcium.

Benefits of Eating Paneer in Pregnancy

Paneer has many benefits in pregnancy. Some of these benefits are discussed below:

  1. Good For Teeth And Bone Formation: Being rich in calcium and phosphorus, paneer is beneficial for the development of your baby’s teeth and bone formation. Apart from this, these minerals are also effective for the proper functioning of the nervous and circulatory system in the body. It also helps in warding off demineralization of bones in pregnancy.
  1. Provides Energy: Paneer is very beneficial for increasing stamina and providing energy to help you keep up with the early pregnancy symptoms. It is very effective in keeping off anaemia, morning sickness and fatigue.
  1. Great Source Of Protein: Paneer is loaded with protein and thus, acts ideal for a pregnant woman in keeping up with her protein requirements. It is also very important for the growth and development of your unborn baby.
  1. Keeps The Weight In Control: Paneer satiates hunger pangs in pregnancy. By making you feel full, it helps you keep your weight in control.
  1. Reduces The Risk Of Birth Defects: Being a rich source of omega-3 fatty acids, paneer helps in warding off the risk of premature labour and risks of other birth defects.
  1. Anti-Inflammatory Properties: With pregnancy comes joint pain and aches, which may make you very uncomfortable. Loaded with anti-inflammatory properties, paneer helps you in pregnancy-associated pains and swelling.

Precautions You Need to Take While Eating Paneer

Moderation works best when it comes to including paneer in your pregnancy diet. Therefore, you need to take following precautions while eating paneer in pregnancy:

  • Make sure you consume paneer that is made from pasteurized milk as paneer made from unpasteurized milk may cause indigestion.
  • It is recommended not to eat raw paneer in pregnancy as bacteria may be present on uncooked paneer, which may be harmful to you.
  • Make sure you check the expiry date of the paneer if you have procured it from the market. Paneer is a perishable food item and should not be stored for long.
  • It is suggested that you buy paneer from a renowned store or of a good brand and check the labels to see that good quality product is used.
  • Refrain from eating discoloured, dried or cracked paneer; it may be stale and not good for consumption.
  • Consult your doctor before including paneer in your pregnancy diet.

How to Make Paneer at Home Effortlessly

Paneer can be easily made at home. Here is how you can do it:

What You Will Need 

  • Milk (preferably full-fat milk)
  • Souring agent (vinegar or lemon)

How to Prepare

  • Take milk and put it in a heavy bottomed pan.
  • Bring it to boil over medium flame.
  • Once the milk boils, add the souring agent and keep stirring.
  • When the paneer coagulates and the water separates from it, turn off the flame.
  • Keep it for a little while and then strain the water.
  • Transfer the content on a soft cotton cloth and squeeze out the extra water from it.
  • Your home-made paneer is ready to be used.

Can You Eat Uncooked Paneer during Pregnancy?

If you love eating paneer, then any form of paneer may tempt you. However, you need to be cautious when it comes to consuming uncooked or raw paneer in pregnancy. This is because raw paneer is prone to bacteria and consuming such paneer may lead to health problems in pregnancy. In spite of being made from pasteurized milk, there may be presence of bacteria in raw paneer. Therefore, in order to avoid any complication refrain from eating uncooked paneer in pregnancy.

Side Effects of Overeating Paneer

Eating paneer may lead to side effects. Following are some of the side effects that may occur by consuming paneer in pregnancy:

  • Consuming more than the required amount of paneer may affect the blood pressure in pregnant women. This happens due to the excess amount of sodium in paneer.
  • Eating large amount of paneer may lead to indigestion or cause stomach trouble and in some cases may cause food poisoning as well.
  • More amount of paneer in your diet may cause excessive weight gain in pregnancy.

Paneer Recipes for Pregnant Women

You may easily make the following paneer recipes and give an exciting twist to your everyday meals.

1. Spicy Paneer Skewers Recipe


This is a simple snack recipe and can be used as a side dish.

What You Will Need 

  • 200 grams paneer (cut into cubes)
  • 2-3 medium sized capsicum (cut into cubes)
  • 1 medium-sized onion (cut into cubes)
  • 1 cup hung curd
  • 1 tbsp ginger garlic paste
  • 1 tsp chilli powder
  • 1 tsp turmeric powder
  • 1 tsp carom seeds
  • ½ tsp garam masala
  • 1 tsp coriander powder
  • 1 tsp chaat masala
  • ½ tsp black pepper powder
  • 1 tbsp oil
  • Juice of a lemon
  • Salt to taste

How to Prepare

  • Put hung curd in a big bowl, add all the spices and salt to it.
  • Add ginger-garlic paste and oil to the mixture.
  • Add chopped paneer cubes and vegetable into the curd mixture.
  • Let it marinate for an hour or more.
  • Take the paneer and vegetable cubes and arrange them on skewers or toothpicks.
  • Shallow fry them in a pan for approx 3-4 minutes or until done.
  • Once done sprinkle chat masala and lemon juice.
  • Eat with raw onions and pudina chutney.

Palak Paneer Recipe


This is a very yummy and easy to make main course dish that you can have with any Indian bread or even rice.

What You Will Need

  • 200 grams paneer (Cut into cubes)
  • 500-600 grams spinach
  • 2 chopped medium sized onions
  • 2 chopped medium sized tomatoes
  • 1 tbsp ginger garlic paste
  • 1 tbsp clarified butter
  • ½ cup fresh cream
  • 1 tsp chilli powder
  • 1 tsp coriander powder
  • 1 tsp garam masala powder
  • 1 tsp cumin powder
  • Salt to taste

How to Make

  • Blanch the spinach leaves. Once done, churn them into a fine paste.
  • In a pan put clarified butter. Add onions and cook till they turn golden brown.
  • Add ginger-garlic paste and cook for 1-2 minutes.
  • Add tomatoes and cook covered for 6-7 minutes or till the tomatoes become soft.
  • Add all the spices and salt, cook for 2-3 minutes.
  • Add spinach to the pan and cook covered for 5 minutes.
  • Add paneer and cook on medium flame for a couple of minutes.
  • Add cream and mix well. Keep one spoon cream for garnishing.

Now, not only do you know that paneer is good for you, but also know a couple of ways to prepare them!

Also Read:

Apple during Pregnancy
Peanuts during Pregnancy
Consuming Ghee in Pregnancy