Mint Chicken Recipe – High Protein, IBS-Friendly Indian Meal for Weight Loss

Why Did I Create This Mint Chicken Recipe for IBS?

When I was diagnosed with IBS in 2023, chicken stayed on my safe list — but my usual chicken preparations did not. Butter chicken was too heavy. Onion-based curries triggered symptoms. Even grilled chicken with store-bought marinade caused bloating because of the garlic powder and additives.

I needed a chicken recipe that was flavourful enough to actually enjoy, light enough to digest comfortably, and simple enough to make on a weeknight. This mint chicken recipe came out of one such evening in my first IBS summer.

Mint and coriander blended with curd, chilli, and a small amount of garlic (optional) — marinated into the chicken and cooked in a light pan with ghee and olive oil. No heavy gravy. No onion. No cream. Just fresh herbs and lean protein.

It is now one of my most cooked recipes. I make it at least once a week, usually for dinner with jeera rice or a cucumber salad. This recipe is also in my IBS-friendly Indian dinner rotation because it digests cleanly and does not sit heavy overnight.

What Makes This Mint Chicken Recipe Special?

Is Mint Good for IBS and Digestion?

Yes — mint (pudina) has well-documented benefits for gut health. It contains menthol which relaxes the smooth muscle of the gut and directly reduces spasms. For IBS specifically, peppermint oil capsules are one of the few supplements with consistent clinical evidence for reducing cramping and urgency.

Using fresh mint leaves in cooking delivers a gentler version of the same benefit. It soothes gut inflammation, improves bile flow, and has a cooling effect that is particularly helpful during summer or during a flare when the gut feels overheated.

Why Does This Recipe Have No Onion?

Onion is high FODMAP — it contains fructans which ferment in the gut and produce gas. For IBS this is one of the most consistent triggers. Removing onion from a chicken recipe does not reduce the flavour significantly when you are using fresh mint, coriander, ginger, and spices. The herbs carry more than enough complexity.

Does Curd in the Marinade Help With IBS?

Yes. Curd acts as a tenderiser for the chicken and adds a probiotic element to the dish. It also helps the marinade adhere to the meat and creates a slight creaminess in the final dish without using heavy cream or dairy. For IBS, curd in small amounts used as a marinade is generally well tolerated even for people who are somewhat lactose sensitive.

What Are the Ingredients for This Mint Chicken Recipe?

Serves 2 | Prep: 15 minutes | Cook: 30 minutes

1 tbsp ghee

600g boneless chicken (breast or thigh)

50g fresh mint leaves (pudina)

30g fresh coriander leaves

50g plain curd (yogurt)

30g garlic (skip completely for IBS or use garlic-infused oil instead)

15g green chilli (reduce or skip on sensitive days)

1 tsp turmeric powder

1 tsp red chilli powder (skip on flare days)

1 tsp salt

1 tbsp olive oil

Equipment: Non-stick pan with lid, blender, mixing bowl, spatula.

IBS note: The garlic in this recipe is optional. On stable days I include a small amount. On sensitive days I skip it completely and use garlic-infused oil for the flavour without the fructans. The mint and coriander carry the recipe even without garlic. Green chilli can also be reduced to half or skipped on flare days — the turmeric and other spices still give the chicken a good flavour.

How Do You Make Mint Chicken?

Step 1 — Blend the Herb Marinade

Add mint leaves, coriander leaves, garlic (if using), green chilli, yogurt, turmeric, red chilli powder, and salt to a blender. Blend into a smooth paste. Add a tablespoon of water if needed to get it moving.

Step 2 — Marinate the Chicken

Coat the chicken pieces thoroughly with the herb paste. Cover and marinated , in a bowl .for at least 1 hour — overnight in the fridge gives the best flavour . The longer the marinade the more the mint flavour penetrates the chicken.

Step 3 — Cook the Chicken

Heat olive oil and ghee together in a non-stick pan over medium heat. Add the marinated chicken pieces. Cook uncovered for 5 to 6 minutes until lightly golden on one side. Flip and cook the other side.

Step 4 — Cover and Finish

Add 2 to 3 tablespoons of water to the pan. Cover with a lid and cook on low heat for 15 to 20 minutes until the chicken is cooked through and the sauce has thickened. Stir once or twice during cooking.

Step 5 — Serve

Serve hot with jeera rice, millet, or a simple cucumber salad. Garnish with fresh mint leaves and a squeeze of lemon if you like.

Mint Chicken – High Protein Weight Loss Recipe

Urmi Banerjee

A light, flavorful Mint Chicken recipe that’s high in protein and low in calories — perfect for weight loss or IBS-friendly diets. Made with fresh mint leaves, yogurt, and spices, this Indian-inspired dish is quick to prepare and easy to digest. Ideal for lunch or dinner when you're craving something healthy and tasty.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Course dinner, Main Course

Cuisine Indian

Servings 2

Calories 280 kcal

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.

Video

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!

Keyword healthy chicken recipe, mint chicken,, weight loss food

What Are the Nutritional Benefits of Mint Chicken?

Per serving: approximately 280 kcal and 27g protein.

What Can You Serve With Mint Chicken for IBS?

Jeera rice is the classic pairing — low FODMAP, easy to digest, and the cumin in the rice complements the mint in the chicken.

Millet (foxtail or barnyard millet) is a good alternative to rice for IBS-C — more fibre, still light.

A simple cucumber and mint salad with a squeeze of lemon and rock salt is the lightest option and works particularly well in summer.

Ragi roti is good if you want something heartier — lower GI than wheat roti and generally well tolerated for IBS.

Avoid: Heavy dal makhani, buttery naan, or full-fat raita as sides — they add back the heaviness this recipe is designed to avoid.

How Can You Store and Meal Prep This Recipe?

The cooked mint chicken keeps for 3 days in the fridge in an airtight container. The flavour actually improves overnight as the herbs continue to infuse.

For meal prep, marinate 1kg of chicken over the weekend and cook in batches. Pair with different grains each day — jeera rice one day, millet the next, ragi roti the third.

Do not freeze — the texture of the chicken and the herb coating both change significantly when frozen.

You can also make these chicken recipes – High Protein Shami Kabab , Chicken Skewers

And also Try this Anti Inflammatory Drink

What to eat in IBS ?