Chena Murki for Diabetics: Eat It Without Fear
Small, soft cubes of paneer coated in sweetness and scented with cardamom and rose water. Chena murki is one of the simplest Bengali sweets, and one of the easiest to say yes to at any celebration. The only problem is that the traditional version is cooked in a thick sugar syrup, often with as much sugar as paneer.
This diabetes friendly version keeps the paneer, cardamom and rose water and replaces the sugar with Diabexy Sugar Free Powder. Just five ingredients, about 10 minutes, and the whole recipe has an approximate glycemic load of only 0.57.
What Is Chena Murki?
Chena murki, also spelled chhena murki, is a traditional chena murki sweet from Bengal made with small cubes of chhena or paneer coated in sweetened syrup and flavoured with cardamom. It is soft and juicy inside with a sweet coating outside, and it is now popular in sweet shops across India. Because paneer is high in protein and very low in carbohydrate, it makes a great base for a diabetic friendly mithai once the sugar is removed.
| Traditional Chena Murki | Diabexy Sugar Free Chena Murki | |
|---|---|---|
| Sweetener | Sugar, often equal in weight to the paneer | Diabexy Sugar Free Powder |
| Main ingredient | Paneer or chhena | Paneer |
| Glycemic load | High | Approx. 0.57 for the whole recipe |
| Safe for diabetics | No | Yes, in a sensible portion |
Ingredients for Sugar Free Chena Murki
| Ingredient | Quantity |
|---|---|
| Diabexy Sugar Free Powder | 25 g |
| Water | 20 ml |
| Paneer, diced into small cubes | 50 g |
| Cardamom (elaichi) powder | 1.5 g (about 1/2 tsp) |
| Rose water | 1.5 ml (a few drops) |
The only sweetener in this chena murki. Zero glycemic index, dissolves in water just like sugar, and gives the paneer a sweet coating without raising blood sugar.
Buy here: https://diabexy.com/products/sugar-free-powder
How to Make Chena Murki at Home: Step by Step
This chena murki recipe is quick, so keep everything ready before you turn on the flame.
Step 1: Make the sweet syrup
In a kadhai, add 25 grams of Diabexy Sugar Free Powder and 20 ml of water. Stir on low flame until both combine into a smooth, light syrup.
Step 2: Add the paneer cubes
Add 50 grams of paneer cut into small, even cubes. Even cubes cook at the same speed and get coated evenly.
Step 3: Add cardamom powder
Sprinkle 1.5 grams of cardamom powder, about half a teaspoon, over the paneer and mix gently so every cube is coated.
Step 4: Cook until golden brown
Keep stirring gently on low to medium flame until the syrup thickens, coats the paneer and the cubes turn golden brown. Stir with a light hand so the paneer does not break.
Step 5: Add rose water
Switch off the flame and add 1.5 ml of rose water, just a few drops. Adding it at the end keeps the fragrance fresh.
Step 6: Mix and serve
Mix gently once more and transfer to a plate. Your diabetes friendly chena murki is ready, with an approximate glycemic load of just 0.57 for the whole recipe.
Why This Chena Murki Is Diabetes Friendly
- Zero sugar: Diabexy Sugar Free Powder has zero glycemic index.
- High protein base: Paneer is rich in protein and very low in carbohydrate.
- No ghee, no frying: Just paneer cooked in a light syrup.
- Very low GL: About 0.57 for the whole recipe.
- Small portion, big taste: Cardamom and rose water make a few pieces feel satisfying.
Tips for Perfect Chena Murki
- Use fresh, soft paneer: Old or hard paneer turns chewy.
- Cut small, even cubes: About half an inch works best.
- Keep the flame low: The syrup thickens quickly and can burn.
- Stir gently: Rough stirring breaks the cubes.
- Add rose water last: Heat kills its fragrance.
- Making a bigger batch: Double or triple everything and keep the same ratio of sweetener to water.
Plan more sugar free sweets with confidence. The Diabexy Estimated Glucose Load Chart lists the glucose load of 300+ Indian foods.
Buy here: https://diabexy.com/products/egl-chart-download
Diabexy is India's number one diabetes education platform, trusted by more than 2 million people. Diabexy makes India's first low glycemic load foods, including Sugar Control Atta, India's first atta backed by published clinical evidence, and zero GI sweeteners. Our mission is to eradicate diabetes from India the way polio was eradicated, through the right knowledge and the right food. Visit diabexy.com.
Frequently Asked Questions
Diabetics can eat chena murki when it is made without sugar. This version uses paneer, cardamom, rose water and Diabexy Sugar Free Powder, giving the whole recipe an approximate glycemic load of just 0.57. Regular chena murki made in thick sugar syrup is best avoided.
Combine 25 grams of Diabexy Sugar Free Powder with 20 ml of water in a kadhai. Add 50 grams of diced paneer and 1.5 grams of cardamom powder, and cook on low flame, stirring gently, until the paneer turns golden brown. Switch off the flame, add a few drops of rose water, mix and serve.
Yes. Fresh, soft paneer works very well for chena murki and is easier to find. Cut it into small, even cubes so it cooks and coats evenly.
Yes. Paneer is high in protein and very low in carbohydrate, so it barely raises blood sugar and keeps you full. That makes it one of the best bases for diabetic friendly sweets when cooked without sugar.
Store it in an airtight container in the fridge and eat it within 2 to 3 days. It tastes best fresh on the day it is made.
With a glycemic load of about 0.57 for the whole recipe, a small bowl is fine for most diabetics. Paneer still has calories from fat, so keep the portion sensible and have it after a meal.
Watch the Full Recipe Video
See the full diabetes friendly chena murki recipe on the Diabexy YouTube channel:
Watch here: https://youtu.be/qZGOY3yQAF4
0.57 GL for the whole recipe. Diabetic friendly. Family friendly.
