Natasha Gandhi's Zero-Oil Paneer Kofta Is the High-Protein Comfort Food You Need

Food influencer Natasha Gandhi proves that indulgence doesn't need oil, cream, or heavy calories. Her Zero‑Oil Paneer Kofta in Gravy is a modern, protein‑loaded twist on a classic Indian favorite, rich in flavour yet surprisingly light. This nutrient‑dense recipe offers satisfying comfort without compromising fitness goals, making it perfect for anyone seeking balanced eating with wholesome ingredients.

Kofta Reinvented: High Protein, Zero Oil

The star of this dish is the air‑fried kofta crafted from low‑fat paneer, sweet potato, and oats. Instead of deep‑frying, Natasha uses an air‑fryer for a crispy exterior with minimal calories. The blend of paneer and sweet potato creates a creamy, soft centre, while oats add fiber and structure. Cornflour and skimmed milk are used only for light coating and colour, keeping the koftas airy yet flavour‑packed.

Clean, Roasted Gravy Full of Depth:

The gravy is built on a roasted base of tomatoes, onions, garlic, ginger, and coriander stems, giving it a deep, smoky richness without a drop of oil. Watermelon seeds replace cashews for a lighter, more nutritious creaminess. Blended into a velvety paste, this base delivers body and flavour while keeping the calorie count low.

Slow‑Cooked, Low‑Calorie Curry Magic:

Instead of sautéing in oil, Natasha gently cooks the gravy with aromatics using only water and heat. Whole spices, cinnamon, cardamom, cloves, peppercorns, infuse subtle warmth. The addition of yoghurt and skim milk creates a luscious, restaurant‑like texture without butter or cream. A touch of honey balances acidity, resulting in a silky, guilt‑free curry that tastes far richer than it is.

The Perfect Assembly:

Right before serving, the air‑fried koftas are nestled into the creamy gravy so they stay firm yet moist. A final sprinkle of kasuri methi and fresh coriander brightens every bite. For a smart low‑cal serving, Natasha pairs it with shirataki jeera rice, keeping the meal light but satisfying.

Nutrition That Works:

Each portion delivers approximately 490 kcal, 38–40g protein, and 7.5g fiber, making it high‑satiety, optimized, and ideal for fitness‑focused eaters.

View this post on Instagram

A post shared by Natasha Gandhi (@natashaagandhi)