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Paneer & Spinach Stuffed Besan Chilla

A wholesome, protein-rich snack made with boiled black gram, fresh vegetables, and aromatic spices. Packed with plant protein and dietary fiber, these tikkis make a satisfying addition to a balanced meal plan.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

10 minutes

Cook Time

15 minutes

Total Time

25 minutes

Servings

2

Meal Type

Breakfast / Snack / Light Meal

Clinical Focus

PCOS Nutrition · Weight Management · Diabetes-Friendly Nutrition · Protein-Rich Vegetarian Diet

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a protein-rich vegetarian meal containing vegetables and essential nutrients that supports satiety, muscle maintenance, and balanced meal planning.

Best Time to Recommend
  • Breakfast
  • Mid-morning or evening snack
  • Light lunch or dinner
  • Vegetarian weight-management meal plans
  • Protein-enriched meal plans
Evidence Level

Established nutritional principles based on the nutrient composition of gram flour, paneer, and vegetables. Individual clinical outcomes may vary.

Clinical Application

Besan provides plant protein, carbohydrates, and dietary fiber, while paneer contributes protein and calcium. Spinach adds folate, vitamin K, and other micronutrients. The combination makes this recipe suitable for a balanced vegetarian meal, with the final nutrient composition depending on the paneer type and quantity of oil used.

ABOUT THIS RECIPE

Paneer & Spinach Stuffed Besan Chilla is a savory preparation made with a gram flour batter seasoned with cumin, turmeric, and fresh coriander. It is filled with crumbled paneer and spinach, creating a flavorful combination of protein and vegetables.

The protein from besan and paneer can contribute to satiety and help meet daily protein requirements. Spinach adds variety and micronutrients, while cooking with a measured amount of oil helps limit excess added fat.

This recipe can be adapted for individuals with PCOS, diabetes, or weight-management goals as part of an individualized eating plan.

Nutrition Facts (Approximate values per serving. )

Calories
310 kcal
Protein
19 g
Carbohydrates
27 g
Dietary Fiber
5 g
Fat
14 g

Values are estimates and depend on the paneer’s fat content, ingredient quantities, and oil used.

INGREDIENTS

For the Besan Chilla

Ingredients
Quantity
Besan (gram flour)
1 cup
Water
Approximately ¾ cup
Onion, finely chopped
½ small
Green chilli, finely chopped (optional)
1
Fresh coriander leaves, chopped
2 tbsp
Cumin seeds
½ tsp
Turmeric powder
¼ tsp
Salt
To taste
Oil
1–2 tsp
For the Paneer and Spinach Filling
Paneer, crumbled
100 g
Spinach, finely chopped
1 cup
Garlic, finely chopped
1 small clove
Black pepper powder
¼ tsp
Cumin powder
¼ tsp
Salt
To taste

Recipe Instructions

  1. 1. Prepare the batter

    Add besan, turmeric powder, cumin seeds, salt, chopped onion, green chilli, and coriander leaves to a bowl. Gradually add water and whisk until a smooth, pourable batter forms.

    Why?

    A smooth batter spreads evenly and helps the chilla cook uniformly.

  2. 2. Prepare the spinach

    Heat a non-stick pan with a small amount of oil. Add finely chopped garlic and spinach, cooking until the spinach wilts and excess moisture evaporates.

  3. 3. Add the paneer

    Mix in crumbled paneer, cumin powder, black pepper, and salt. Cook for another 2–3 minutes, then set the filling aside.

  4. 4. Cook the chilla

    Heat a non-stick tawa over medium heat and lightly grease it with oil. Pour a ladle of batter onto the pan and spread it into a thin circle.

  5. 5. Cook until golden

    Cook for approximately 2–3 minutes on one side. Flip carefully and cook the other side until fully cooked and lightly golden.

  6. 6. Add the filling

    Place a portion of the paneer-spinach mixture over one half of the chilla. Fold it over and cook for another minute until heated through.

  7. 7. Serve

    Serve warm with plain yogurt or fresh mint chutney.

    Chef’s Tip:

    Avoid adding excess water to the spinach filling, as excess moisture can make the chilla soggy.

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CLINICAL BENEFITS

 

  • PCOS-FriendlyPlant-Based Protein

  • Diabetes-Friendly

  • Weight Management

  • Sports Nutrition

  • Pregnancy

  • Child-Friendly
  • RECIPE TIP

Share this Recipe

CLINICAL MODIFICATIONS

Protein Intake and Muscle Maintenance
Besan and paneer provide complementary sources of protein that contribute to tissue maintenance and repair.
Satiety and Weight Management
Protein and dietary fiber can help promote fullness. Appropriate portion sizes and total energy intake remain important for weight management.
Bone Health
Paneer provides calcium, which contributes to normal bone maintenance. Calcium content varies depending on the type of paneer used.
Micronutrient Intake
Spinach contributes folate and vitamin K, while besan and paneer provide additional nutrients that support a varied and balanced diet.
Blood Glucose Management
The combination of protein, fiber, and carbohydrates can form part of a balanced meal plan. Portion size and individual glucose responses should be considered.
Hormonal Health and PCOS
This recipe can be incorporated into a balanced dietary pattern for PCOS. It is not a standalone treatment for hormonal imbalance.
PCOS-Friendly
Use a measured amount of oil and serve with fresh vegetables or a suitable side dish to create a balanced meal. Individual nutritional needs should guide portion sizes.
Diabetes-Friendly
Monitor portion size and total carbohydrate intake. Pair the chilla with non-starchy vegetables or unsweetened yogurt according to individual meal requirements.
Weight Management
Cook on a non-stick pan using a measured quantity of oil. Adjust the serving size to individual energy needs and avoid excessive added fats.
Sports Nutrition
Paneer provides additional protein to support muscle maintenance and recovery. Adjust the overall portion and accompanying foods according to training demands and energy requirements.
Pregnancy
Use pasteurized paneer, wash spinach and other vegetables thoroughly, and cook the chilla and filling completely. Individual nutrient requirements should guide meal planning.
Child-Friendly
Reduce or omit green chilli, cut the chilla into age-appropriate pieces, and ensure the texture is soft enough for the child's chewing ability.
Recipe Tip
Cook the spinach until excess moisture evaporates before adding paneer. Spread the besan batter evenly and cook over medium heat until both sides are lightly golden and thoroughly cooked.
Serving Suggestion
Serve warm with plain yogurt or fresh mint chutney. Add a side of vegetables if serving as a light meal, and adjust the portion according to individual nutritional requirements.
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