Spinach Chicken Curry: 7 Healing Benefits of This High Protein Indian Recipe (2025 Guide)
Try this spinach chicken curry made without cream, onion, or garlic. IBS-safe, high in protein, and packed with anti-inflammatory ingredients like spinach, turmeric, and ginger.
If you’ve ever craved a comforting non-veg curry that won’t upset your gut, this one’s for you.
This chicken curry is my go-to when I need something nourishing, high in protein, and easy to digest — without the heavy masalas, onion, garlic, or dairy overload that usually triggers bloating.
It’s packed with spinach, ginger, turmeric, and lean chicken — all ingredients known for their anti-inflammatory and gut-supportive benefits.
Ingredients (Serves 2–3)
| Category | Ingredient |
|---|---|
| Protein | 300g boneless chicken breast or thigh (skinless) |
| Greens | 2 cups spinach, ¼ cup coriander |
| Spices | ½ tsp cumin seeds, ½ tsp turmeric, ½ tsp black pepper |
| Aromatics | 1-inch ginger, 1 green chili (optional), juice of ½ lemon |
| Base | 1 tbsp coconut oil or olive oil |
| Optional | 1 tbsp homemade curd (lactose-free if needed), salt to taste |
Watch this video to learn how to make a delicious and healthy spinach chicken curry that’s both flavorful and easy to prepare. Don’t forget to like, comment, and subscribe for more tasty recipes!
How to Make This Spinach Chicken Curry – Step-by-Step
Step 1: Blanch & Blend Spinach
Blanch 2 cups of spinach in boiling water for 30 seconds. Transfer to cold water. Blend with coriander, ginger, and green chili into a smooth puree.
🔸 Step 2: Marinate the Chicken
Coat chicken pieces with turmeric, pepper, lemon juice, and salt. Set aside for 20–30 minutes (or overnight).
🔸 Step 3: Sauté Spices & Chicken
In a non-stick pan, heat oil. Add cumin seeds. Once they splutter, add marinated chicken. Sear both sides for 4–5 minutes on medium heat.
🔸 Step 4: Add Spinach Sauce
Pour the blended spinach sauce over the chicken. Cover and simmer for 12–15 minutes until chicken is fully cooked and sauce thickens. Add optional curd at the end for extra creaminess.
🔸 Step 5: Serve & Enjoy
Serve hot with rice, quinoa, or gluten-free roti. Garnish with lemon and fresh coriander.
Spinach Chicken Curry – IBS-Friendly & Cream-Free
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.
Why This Spinach Chicken Curry Is IBS Friendly
This dish avoids all the common triggers:
❌ No onion
❌ No garlic
❌ No dairy (unless optional curd is used)
❌ No cream or tomato paste
Instead, it uses:
✅ Spinach for fiber + iron
✅ Ginger and cumin for digestion
✅ Turmeric and black pepper for inflammation
✅ Coconut oil for gut-friendly fat
Ingredient Healing Benefits
✅ Spinach
Detoxifies the liver, improves iron levels, and promotes regular bowel movements.
✅ Chicken
Provides complete protein for muscle repair, satiety, and gut lining support.
✅ Cumin Seeds
Boost bile flow and reduce gas and heaviness.
✅ Ginger
Reduces nausea, supports gut motility, and helps absorption of nutrients.
✅ Coconut Oil
Antimicrobial, helps balance gut flora, and provides stable energy.
How to Serve It
✔ With steamed rice or jeera quinoa
✔ With millet rotis or gluten-free parathas
✔ As part of a gut reset meal with curd and sautéed veggies
✔ With warm detox water (ajwain or fennel tea)
Storage & Meal Prep Tips
✅ Store in glass container for up to 3 days
✅ Reheat on low flame with splash of water
❌ Avoid freezing if using curd (may split)
✅ Can double the batch for lunch + dinner meals
Nutrition Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~38g |
| Carbohydrates | ~6g |
| Fats | ~14g |
| Fiber | ~3g |
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FAQs: Spinach Chicken Curry
Q1. What is spinach chicken curry?
Spinach chicken curry is a flavorful and nutritious dish where chicken is cooked in a spiced spinach gravy. It combines the health benefits of lean protein from chicken with the iron-rich spinach, making it a delicious and wholesome meal.
Q2. Is spinach chicken curry healthy?
Yes, spinach chicken curry is a healthy meal option. It is packed with lean protein from chicken and the nutritional benefits of spinach, which is rich in iron, vitamins, and antioxidants. By using minimal oil and natural spices, it remains a low-calorie and nutrient-dense dish.
Q3. Can I make spinach chicken curry without using cream?
Yes, you can make spinach chicken curry without cream. For a healthier version, you can use yogurt or coconut milk to give it a creamy texture without adding unnecessary calories. The dish will still be flavorful and rich in taste.
Q4. Can I substitute chicken with other meats in this recipe?
Yes, you can substitute chicken with other lean meats like turkey or even tofu for a vegetarian version. Both will work well in this recipe and provide a good source of protein. Just adjust the cooking time according to the meat used.
Q5. What can I serve with spinach chicken curry?
Spinach chicken curry pairs well with steamed rice, quinoa, or whole wheat roti. You can also serve it with a side of light salad or roasted vegetables for a more balanced meal.
