Best paneer and veg curries for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Chilli paneer comes first; veg kolhapuri comes last.

1. Chilli paneer430 kcal · 20 g protein · 1 plate · 180 g · Yes, as part of a protein-rich meal
2. Paneer tikka masala344 kcal · 16 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
3. Kadai paneer314 kcal · 16 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
4. Paneer do pyaza314 kcal · 15 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
5. Malai kofta381 kcal · 11 g protein · 1 katori · 180 g · Not for protein
6. Gatte ki sabzi275 kcal · 11 g protein · 1 katori · 150 g · Not for protein
7. Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g · It helps, but you will need more protein alongside
8. Navratan korma267 kcal · 8 g protein · 1 katori · 150 g · Not for protein
9. Sarson ka saag164 kcal · 7 g protein · 1 katori · 150 g · Not for protein
10. Methi malai matar222 kcal · 7 g protein · 1 katori · 150 g · Not for protein
11. Matar mushroom128 kcal · 6 g protein · 1 katori · 150 g · Not for protein
12. Aloo matar175 kcal · 5 g protein · 1 katori · 150 g · Not for protein
13. Mushroom masala109 kcal · 4 g protein · 1 katori · 150 g · Not for protein
14. Dum aloo212 kcal · 4 g protein · 1 katori · 150 g · Not for protein
15. Veg kolhapuri179 kcal · 3 g protein · 1 katori · 150 g · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.