Mint Chicken Recipe – High Protein, IBS-Friendly Indian Meal for Weight Loss
Why I Created This Mint Chicken Recipe
This mint chicken recipe is a light, gut-friendly, high-protein Indian meal perfect for summer, weight loss, and IBS-sensitive digestion. Ready in just 30 minutes!
I needed a chicken dish that didn’t feel heavy, didn’t trigger my gut, and actually tasted fresh.
This mint chicken recipe came out of one such summer evening when I couldn’t handle any more oily gravies or bland grilled chicken. I craved something cooling, easy to digest, and packed with protein — and mint was the star.
It’s now one of my go-to IBS-safe recipes. No onions, no cream, no heavy masala — just real ingredients, lean protein, and powerful herbs.
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.
What Makes This Mint Chicken Recipe Special?
✅ High in protein (27g per serving)
✅ Onion-free & gut-friendly (great for IBS, PCOS)
✅ Low-carb, low-fat
✅ Takes just 30 minutes
✅ Naturally cooling, anti-inflammatory
✅ Perfect for weight loss meal prep or light dinners
Whether you’re following a weight loss plan or looking for a non-spicy chicken option that won’t bloat you — this mint chicken recipe fits right in.
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!
Ingredient Benefits (Ayurveda + Nutrition)
| Ingredient | Benefits |
|---|---|
| Mint (Pudina) | Soothes gut, cools inflammation, improves bile flow |
| Coriander Leaves | Detoxifies liver, supports digestion |
| Curd (Yogurt) | Natural probiotic, rich in protein, balances spices |
| Ginger + Garlic | Improves gut motility, reduces gas and bloating |
| Chicken Breast | Lean protein, supports muscle repair |
| Spices (Cumin, Black Pepper) | Boosts metabolism, reduces water retention |
This mint chicken recipe is not just tasty — it’s healing.
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.
Why It’s Great for IBS and Weight Loss
No onions or heavy garlic = less gut irritation
Cooling herbs balance heat and acidity
High protein helps retain muscle mass during fat loss
No cream, no butter, no bloating
Anti-inflammatory spices reduce digestive stress
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
Final Thoughts About Mint Chicken Recipe
This mint chicken recipe has become my go-to for clean eating days. It’s light, herby, flavorful, and doesn’t leave me bloated like heavy curries do. I use this mint chicken recipe for meal prep, light dinners, and sometimes even post-workout bowls.
Whether you’re tired of spicy gravies or just want something easy on your stomach, this mint chicken recipe checks all the boxes. It’s also perfect for weight watchers or PCOS diets. The fresh herbs and lean protein in this mint chicken recipe create a powerful healing combination.
If you’re looking for a quick, summer-friendly option, this mint chicken recipe might be your new favorite.
Mint Chicken Recipe – FAQs
Related Topic :-Spinach Chicken Curry – Healthy & Flavorful Indian Recipe
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