SRSLY RECIPES

High-Protein Paneer Tikka Quesadilla

Golden folded wrap, warmly spiced paneer and melted mozzarella, with a cool mint yoghurt dip. Approximately 44g protein, 490 calories and 15.1g net carbs per complete serving.

Prep15 minutes
Cook15 minutes
Serves1
High-Protein Paneer Tikka Quesadilla on a cream plate
~44g Protein
~490 kcal Calories
~15.1g Net carbs
~7.8g Sugar
~8g Fibre
Jump to recipe Shop Wraps

WHY YOU'LL LOVE IT

A golden, cheesy paneer lunch

A satisfying vegetarian lunch built around one SRSLY wrap. Small paneer cubes and finely sliced vegetables make the filling easy to fold, while yoghurt carries the tikka-inspired spices.

Familiar food, with nutrition made clear

Protein from familiar ingredients

Approximately 44g protein per complete serving, from the SRSLY bakery base and the paneer, yoghurt and mozzarella.

Fibre built into your meal

Approximately 8g fibre per complete serving. The SRSLY bakery base makes a useful contribution before the filling is added.

A freezer staple, ready when you are

Keep a pack of SRSLY wraps in the freezer for easy meals. Follow the pack instructions and defrost only what you need.

Shop Wraps

LET'S MAKE IT

High-Protein Paneer Tikka Quesadilla

Makes 1 complete serving. Nutrition is per serving and includes the stated bread, filling, sauces, toppings and all cooking oil. Recipe awaiting kitchen testing.

Nutrition & tips

Method

1

Season the paneer

Combine 30g yoghurt with the garlic, ginger, lemon juice and spices. Coat the paneer and leave for 10 minutes while slicing the vegetables.

2

Cook the filling

Heat the olive oil in a 24cm non-stick frying pan over medium heat. Soften the onion and pepper for 3–4 minutes. Add the paneer with all its marinade and cook for 5–6 minutes, turning gently, until piping hot throughout. Follow your paneer's cooking instructions. Transfer to a bowl.

3

Make the dip

Mix the remaining 30g yoghurt with the mint and coriander. Keep this separate from the uncooked paneer marinade.

4

Fold and toast

Reduce the heat to medium-low. Put the wrap in the same pan. Scatter half the mozzarella over one half, add the cooked filling in an even layer and top with the remaining mozzarella. Fold over and press gently. Toast for 2–3 minutes per side until golden and the cheese melts.

5

Serve

Cut the folded quesadilla into three wedges and serve with all the herb yoghurt dip.

THE SRSLY SWAP

Start with SRSLY Wraps

Use Wraps as your base for this recipe. Keep a pack ready for easy breakfasts and lunches; follow the individual pack storage instructions.

Shop Wraps
SRSLY Wraps

Nutrition & tips

Estimated nutrition per complete serving: 490 kcal; protein 44g; net carbs 15.1g; sugars 7.8g; fibre 8g; fat 27g; saturates 14.4g; salt 0.8g.

Eat freshly cooked. Paneer brands differ considerably in calories and fat: these estimates use paneer at 269 kcal and 22g protein per 100g. Use vegetarian mozzarella if required. This is an original SRSLY adaptation inspired by the paneer tikka quesadilla shared by @i_sakethkrishna.

Nutrition uses Lancashire Farm paneer at 269 kcal and 22g protein per 100g, FAGE Total 0% yoghurt and block mozzarella. Other paneer brands can be much higher in calories.

Calculated using UK carbohydrate values, with fibre already excluded. Do not subtract fibre again. Nutrition and cooking times are estimates pending kitchen testing.

More lunch inspiration: explore SRSLY high-protein lunch ideas

RECIPE BY

Colette Warren

Head of Product & Innovation · Nutrition, Health & Lifestyles

Colette develops practical SRSLY meal ideas that keep familiar food enjoyable while making protein, carbohydrate and calorie targets easier to understand.

Nutrition is estimated for the full stated serving and recipe timings await kitchen testing. Contains wheat/gluten and milk. Check all ingredient packs for full allergen information.

← Back to Recipes