Mint Chicken Recipe – High Protein, IBS-Friendly Indian Meal for Weight Loss
I made this mint chicken recipe for the first time on a hot day when nothing felt light enough. My stomach was acting up. My energy was low. I didn’t want a greasy curry. I just wanted to feel clean after dinner.
There’s something magical about this dish.
It’s not just food — it’s a reset.
That’s when this recipe became a staple.
It’s fresh, low-oil, packed with flavor, and soothing to the gut. No cream. No onion. No garlic. Just mint, spices, and lean protein coming together in perfect balance.
If you’re managing IBS, weight loss, or sugar cravings, this dish will change your dinner game.
Why Mint Chicken Recipe is So Good for You ?
This isn’t your usual restaurant-style butter chicken. This is home-style healing.
| Benefit | Why It Works |
|---|---|
 High Protein | Supports muscle & hormone balance |
 Mint | Calms gut, freshens digestion |
 Spices | Boost metabolism without triggering heat |
 No Onion/Garlic | Safe for IBS, less bloating |
 Easy to Digest | Cooked with light ghee & water base |
Mint Chicken – High Protein Weight Loss Recipe
Equipment
- 1 Non Sticky Pan with Lid
- 1 Big Bowl
- 1 Spatula
- 1 Blender
Ingredients
- 1 tbsp Olive oil Extra virgin
- 1 tbsp Ghee
- 600 GM Chicken
- 50 GM Mint Leaves
- 30 GM Coriender Leave
- 1 tsp Turmeric
- 1 tsp Red Chili Powder
- 50 g Yogurt
- 30 g Garlic
- 15 g Green Chili
- 1 tsp Salt
Instructions
- 1. Marinate chicken with yogurt, Mint ,Coriender ,garlic, salt, and chilies paste.2. Blend mint leaves into a smooth paste.3. Heat oil in a pan and cook chicken until golden.4. Add mint paste, stir, cover, and cook till done.5. Serve hot with salad or rice.
Notes
- You can reduce or skip green chilies if you have IBS or prefer less spice.
- Garlic is optional — skip it completely if you're sensitive.
- Marinating for at least 1 hour gives the best flavor, but overnight is even better.
- If you don't have ghee, use a little extra olive oil.
- This dish is great with brown rice, millet, or a light cucumber salad.
- Total cost of the recipe is under ₹120 or $5 — budget-friendly and nourishing!
Ingredients – Clean & Cooling
| Ingredient | Amount |
|---|---|
| Chicken Leg | 600 gm |
| Mint leaves (pudina) | 1 cup packed |
| Coriander leaves | ½ cup |
| Green chilli | 1 (adjustable) |
| Ginger | 1-inch piece |
| Cumin seeds | 1 tsp |
| Fennel seeds | ½ tsp |
| Black pepper | ½ tsp |
| Curd (optional) | 2 tbsp (only if tolerated) |
| Rock salt | To taste |
| Ghee or mustard oil | 1 tbsp |
Optional: 1 tbsp kasuri methi for deeper flavor
How to Make Mint Chicken – Step-by-Step
Step 1: Make the Green Masala
Blend mint, coriander, ginger, chilli, cumin, fennel, pepper + little water into a smooth paste.
Step 2: Marinate the Chicken
Mix the paste with chicken and curd (if using).
Let it sit for 30 mins minimum.
Step 3: Cook It Light
Heat ghee in a pan, add marinated chicken.
Cook covered for 10–12 mins on low flame.
Add water if needed and cook till soft.
Garnish with kasuri methi or lemon if desired.
Serve hot with red rice, jowar roti, or as a high-protein bowl with sautéed veggies.
Why This Mint Chicken Recipe is Gut-Friendly ?
No heavy tadka = no gut inflammation
Mint + fennel = digestion support
No onion/garlic = less gas & acid
Ghee = nourishes gut lining
Curd (optional) = probiotic boost
It’s perfect for days when you feel bloated, heavy, or drained.
Mint in Ayurveda – A Cooling Digestive Ally
In Ayurveda, mint (pudina):
Is Sita (cooling) and Laghu (light)
Reduces Pitta (heat) and Vata (gas, dryness)
Improves agni without overheating
Combined with cumin, fennel, and ginger — it becomes a powerful gut-healing, anti-inflammatory combination.
How I Use This Mint Chicken in Weekly Meal Prep
Lunch with jeera red rice
Dinner with lauki soup or roti
Shredded cold for salads or wraps
As a protein topper for dal bowls
I make a big batch and rotate it for 2–3 meals without getting bored.
Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Protein | ~35g |
| Carbohydrates | ~5g |
| Fat | ~12g |
| Fiber | ~2g |
| Sodium | Moderate |
Optional Variations
Make it with boiled egg or tofu for vegetarian version
Add 1 tbsp multi-seed powder for extra fiber
Use coconut yogurt instead of curd if dairy-sensitive
Serve as lettuce wrap for light summer dinner
Mint Chicken Recipe – FAQs
1. Is this recipe good for weight loss?
Yes. It’s high in protein, low in carbs, oil-free, and gut-soothing — ideal for fat burning and reducing cravings.
2. Can I eat this during an IBS flare-up?
Absolutely. There’s no onion, garlic, or heavy masala. Stick to boneless chicken and skip chilli if sensitive.
3. Is mint good for digestion?
Yes! It reduces bloating, gas, and acid reflux. It also freshens breath and supports bile flow.
4. Can I freeze this recipe?
Yes, but the texture is best when fresh. If freezing, avoid adding curd.
5. What sides go well with this dish?
Red rice, jowar roti, sautéed lauki, bottle gourd soup, or moong dal.
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