Spinach Chicken Curry – Healthy & Flavorful Indian Recipe
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 spinach 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.
Why You’ll Love This Spinach Chicken Curry
100% IBS-friendly — no onion, garlic, or cream
✔️ Clean protein + iron-rich spinach
✔️ Gluten-free, low-carb, dairy-optional
✔️ Perfect for meal prep and digestion support
✔️ Made with whole spices and fresh herbs — nothing processed
This spinach chicken curry has become a staple in my weekly routine — light on the stomach but full on flavor.
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 |
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)
This spinach chicken curry also tastes better the next day — making it perfect for batch cooking.
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 |
This spinach chicken curry changed the way I see clean eating. I’ve tried dozens of recipes, but this spinach chicken curry always feels light and comforting. It’s my go-to spinach chicken curry whenever my stomach needs something soothing yet protein-rich.
What I love is that this spinach chicken curry skips all the usual gut triggers but still delivers on flavor. Even friends with sensitive stomachs enjoy this spinach chicken curry without worry.
I often meal prep this spinach chicken curry in batches and pair it with warm millet or rice. If you’re looking for a gentle reset meal, this spinach chicken curry is one recipe you’ll want to keep.
FAQ – Spinach Chicken Curry
Designed and optimized using WhiteBalanceAI.com — a platform where I help others build beautiful, SEO-friendly websites that convert.
