Spinach Chicken Curry – Healthy & Flavorful Indian Recipe
There was no special reason to make this Spinach Chicken Curry. It was simply the season, and my heart wanted something green, earthy, and grounding. Sometimes food is just like that — it calls you home.
This dish is one of my personal favorites because it blends two powerful healing ingredients: tender chicken and fresh spinach. I don’t use cream or heavy oils. Just a touch of ghee, blanched spinach puree, and a dash of garlic butter to finish — and you have a meal that’s light, rich, protein-packed, and easy on digestion.
I’m on a long-term weight loss and pre-diabetes healing journey. With IBS tagging along, I’ve learned to keep things simple and gut-friendly. And this curry? It’s perfect for that. Balanced in flavor, gentle in texture, and high in nutrition.
Why You’ll Love This Spinach Chicken Curry
✔ High in Protein & Iron – Great for muscle recovery and immunity
✔ Low in Carbs, Big on Flavor – No cream, no sugar, no bloating
✔ Loaded with Vitamins A, C, K, B6, B12 – From spinach and chicken combo
✔ Creamy Without Cream – Spinach + garlic butter = magic
✔ One-Pot Wonder – Perfect for weeknight meals or batch cooking
✔ Supports Sleep & Recovery – Thanks to magnesium, potassium, and lean protein
Ingredients (Serves 2)
| Category | Ingredient |
|---|---|
| Protein | 500g chicken (bone-in or boneless) |
| Greens | 1 bunch fresh spinach (50g) |
| Aromatics | 1 large onion (chopped), 2 green chilies, 1 tbsp ginger-garlic paste |
| Tomato Base | 2 medium tomatoes (pureed or chopped) |
| Spices | 1 tsp turmeric, 1 tsp red chili powder, salt to taste |
| Fats | 1 tbsp ghee or olive oil + 1 tbsp butter |
| Finishing | 1 tbsp minced garlic (for garlic butter) |
How to Make Spinach Chicken Curry – Step-by-Step
🔸 Step 1: Prepare the Spinach Puree
Blanch the spinach: Boil water, add spinach for 1 minute, then immediately transfer to ice water (this locks in the green color).
Blend with green chilies into a smooth, vibrant puree. Set aside.
🔸 Step 2: Marinate the Chicken
In a bowl, combine:
Chicken
1 tsp ginger garlic paste
1 tsp red chili powder
1 tsp turmeric
Salt
Mix and let it marinate for 30 minutes.
🔸 Step 3: Sauté the Curry Base
In a pan, heat 1 tbsp ghee or oil.
Add slit green chilies and let them splutter.
Add chopped onions, sauté until golden.
Add ginger-garlic paste and cook for a minute.
Add tomatoes and cook until oil separates.
🔸 Step 4: Cook the Chicken
Add marinated chicken to the pan.
Cook uncovered on medium heat until the pieces start turning golden.
Cover and simmer on low for 15 minutes. Chicken will release moisture.
🔸 Step 5: Add Spinach Puree
Pour in the green spinach puree.
Mix well, cover, and simmer for 10 more minutes.
🔸 Step 6: Garlic Butter Finish
In a small pan, melt 1 tbsp butter.
Add 1 tbsp minced garlic, sauté until fragrant.
Pour this over the curry and stir to finish.
Spinach Chicken Curry – High Protein, Low Carb, IBS-Friendly Meal
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Blender
- 1 Mixing bowl
Ingredients
- 500 g Chicken
- 50 g fresh spinach leaves 1 bunch fresh spinach leaves
- 10 g green chilies 1–2 green chilies (adjust spice level)
- 1 tbsp ghee
- 10 g Oinon 1 large onion (finely chopped)
- 10 g ginger-garlic paste
- 1 tsp Turmeric
- 1 tsp Red Chili Powder adjust to taste
- 1 tbsp Butter
- 1 tbsp minced garlic
Instructions
- Wash spinach leaves. Blanch in boiling water for 1 minute.
- Immediately transfer spinach to ice water for 2–3 minutes to retain green color.
- Blend spinach with green chilies into a smooth puree. Set aside.
- Marinate chicken with ginger-garlic paste, red chili powder, turmeric powder, and salt. Let it rest for 30 minutes.
- Heat oil or ghee in a pan. Add green chilies and let them splutter.
- Add onions and sauté until golden brown.
- Add ginger-garlic paste and cook for 1 minute until aromatic.
- Add tomatoes and cook until they melt and oil separates.
- Add turmeric, chili powder, and salt. Stir and let the spices blend.
- Add marinated chicken and cook on medium heat until browned.
- Cover and cook for 15 minutes on low heat.
- Add spinach puree to the pan. Mix and let it simmer for 10 minutes.
- In a separate small pan, heat butter and sauté minced garlic for 1 minute.
- Pour this garlic butter over the chicken curry and stir.
- Serve hot with leftover rice pancake, roti, or quinoa.
Notes
- Blanching + ice-shocking the spinach helps retain bright green color.
- Garlic butter added at the end enhances flavor without excess oil.
- Adjust spice level with green chilies or a dash of sugar.
- Can be prepped for 2–5 days of meals (meal prep friendly).
- Substitute chicken with tofu or chickpeas for a vegan version.
Ingredient Benefits
✅ Spinach
Rich in iron, magnesium, potassium, and fiber
Supports immunity, blood flow, and digestion
Blends into a creamy base without needing cream
✅ Chicken
Excellent source of lean protein, B-vitamins, and selenium
Keeps you full and aids in muscle repair
✅ Garlic, Green Chilies & Turmeric
Anti-inflammatory
Boosts metabolism and gut health
Serving Ideas for Spinach Chicken Curry
✔ Leftover Rice Pancake – A comforting, no-waste side
✔ Whole Wheat Roti – For fiber and satiety
✔ Quinoa or Brown Rice – Low GI and IBS-friendly
✔ Raita or Pickled Onion – For freshness and crunch
Nutrition Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~38g |
| Carbohydrates | ~6g |
| Fats | ~14g |
| Fiber | ~3g |
Storage & Meal Prep Tips
Store in airtight containers for up to 3 days
Great for meal prep if made with 1 kg chicken
Reheat on the stove with a splash of water
Freezes well for up to 2 weeks
FAQs – Spinach Chicken Curry – Healthy & Flavorful Indian Recipe
Q1: Is spinach chicken curry good for people with anemia?
Yes. Spinach provides non-heme iron and vitamin K, while chicken supplies protein and zinc—together, they support red blood cell formation and overall energy.
Q2: Can I eat spinach chicken curry for weight loss?
Yes. It’s low in carbs, high in protein, and uses fresh spinach instead of cream or butter-heavy gravies. Ideal for clean eating.
Q3: Does blanching spinach help with digestion?
Yes. Blanching removes excess oxalates from spinach and softens the leaves, making them easier to digest and more gut-friendly.
Q4: Is palak chicken safe for IBS or sensitive stomachs?
If made without onion-garlic and with low spice, it’s safe. Spinach soothes inflammation, and chicken is easy to digest when cooked gently.
Q5: Can I replace chicken with plant protein in this curry?
Yes. You can substitute with tofu, boiled chickpeas, or paneer to make it vegetarian while keeping the dish high in protein and fiber.
You can also try this —High-Protein, Low-Carb Chocolate Chip Banana Bread
