Spinach Chicken Curry — High Protein Indian Recipe Without Cream
📌 Quick Guide
What it is: Spinach Chicken Curry , spinach puree with haldi (turmeric), ginger-garlic paste, and a garlic-ghee finish
Why it works: No cream — palak, haldi, and ghee make it rich without dairy
IBS note: Contains onion and garlic in two places — see substitution for flare days below
Cook time: 1 hour | Calories: ~320 kcal per serving
Why This Spinach Chicken Curry Is My Winter Comfort Recipe
There is something about palak (spinach) curry in winter that feels different from any other season — the deep green colour, the warmth of haldi (turmeric) and ghee, chicken simmered until it falls apart in the sauce. This is one of those dishes that needs nothing more than a bowl of rice or a piece of gluten-free roti alongside it, and maybe a little extra of either because the sauce deserves to be mopped up properly.
This curry comes together in three layers. First, blanched palak blended into a smooth, bright green puree. Second, chicken marinated and cooked down with the spices until the sauce thickens around it. Third — and this is the part that makes it feel special — a quick garlic-ghee finish poured over the top right before serving.
One honest note before the recipe: this curry includes onion, ginger-garlic paste in the marinade, and the garlic-ghee finish at the end — so garlic appears twice. Both onion and garlic are high FODMAP and common IBS triggers. On a sensitive day I skip the garlic-ghee finish entirely (it adds richness but is not essential to the dish), replace the onion with the green tops of spring onion, and replace the ginger-garlic paste with fresh ginger plus garlic-infused oil. The palak, haldi, and chilli still carry plenty of flavour without the full garlic load. On stable days I make it with the full recipe below.
Table of Contents
What Makes This Spinach Chicken Curry Good for Gut Health?
Is Palak (Spinach) Good for IBS?
Cooked spinach is generally well tolerated for IBS — it is the raw, large-volume version that can sometimes cause issues. Blanching the palak before blending softens it considerably and makes it easy to digest. Palak is also rich in iron, folate, and antioxidants, and its mild flavour makes it an excellent base for a curry sauce without needing cream to feel rich.
Why Is There No Cream in This Recipe?
The richness in this curry comes from three places — the palak puree itself has a naturally smooth, velvety texture once blended, the ghee adds fat without dairy lactose issues, and the garlic-ghee finish at the end adds a final layer of richness. Together these replace the role cream would normally play, which keeps the dish lighter on the gut while still feeling indulgent.
Can You Make This Curry Without Onion and Garlic for IBS?
Yes, with two changes. Replace the chopped onion with finely chopped green spring onion tops — similar flavour, much lower FODMAP. Replace the ginger-garlic paste in the marinade with fresh grated ginger plus a teaspoon of garlic-infused oil. For the garlic-ghee finish at the end, either skip it entirely or use garlic-infused ghee instead of minced garlic. The palak, haldi, and chilli carry enough flavour that the curry does not feel lacking even with both swaps.
Is This Curry Good for High Protein Diets?
Yes. At around 320 kcal per serving with 500g of chicken split across 2 servings, this is a high-protein main course. The palak adds iron and fibre without significant calories, and there is no added sugar or refined carbohydrate in the sauce itself — the calories come almost entirely from the chicken, ghee, and butter.
What Are the Ingredients for Spinach Chicken Curry ?
Serves 2 | Prep: 25 minutes | Cook: 35 minutes | Total: 1 hour
- 500g chicken
- 50g fresh palak (spinach leaves), about 1 bunch
- 10g hari mirch (green chillies), 1 to 2, adjust to taste
- 1 tbsp ghee
- 10g onion (1 small onion, finely chopped) — or green spring onion tops for IBS
- 10g adrak-lehsun paste (ginger-garlic paste) — or fresh ginger + garlic-infused oil for IBS
- 1 tsp haldi (turmeric powder)
- 1 tsp lal mirch powder (red chilli powder), adjust to taste
- 1 tbsp butter
- 1 tbsp minced garlic — optional finishing touch, see IBS note above
- Salt to taste
Equipment: Non-stick pan with lid, spatula, blender, mixing bowl.
How Do You Make Spinach Chicken Curry?
Step 1 — How Do You Prepare the Palak Puree?
Wash the palak leaves and blanch in boiling water for about 1 minute. Immediately transfer to ice water for 2 to 3 minutes — this keeps the bright green colour. Blend the blanched palak with the hari mirch into a smooth puree. Set aside.
Step 2 — How Long Should You Marinate the Chicken?
Marinate the chicken with the adrak-lehsun paste (ginger-garlic paste), lal mirch powder, haldi, and salt. Let it rest for 30 minutes.
Step 3 — How Do You Build the Curry Base?
Heat the ghee in a non-stick pan. Add the chopped onion and sauté until golden brown. Add the marinated chicken and cook on medium heat until browned on the outside.
Step 4 — How Long Does the Chicken Need to Cook Covered?
Cover and cook on low heat for 15 minutes, allowing the chicken to cook through in its own juices and the spices to settle into the meat.
Step 5 — How Do You Add the Palak Puree?
Add the palak puree to the pan, mix well, and let it simmer uncovered for 10 minutes until the sauce thickens slightly and coats the chicken.
Step 6 — How Do You Make the Garlic-Ghee Finish?
In a separate small pan, heat the butter and sauté the minced garlic for 1 minute until fragrant — do not let it brown. Pour this over the chicken curry and stir through just before serving. For IBS, this step can be skipped entirely or made with garlic-infused ghee instead.
Step 7 — How Do You Serve Spinach Chicken Curry?
Serve hot with rice, quinoa, or gluten-free roti. A squeeze of lemon and fresh dhania (coriander) on top finishes the dish well.
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 Onion 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.
Video
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.
How Do You Store and Meal Prep This Spinach Chicken Curry?
This curry is meal-prep friendly and keeps for 2 to 5 days in the fridge in an airtight container — the flavour deepens as it sits. Reheat gently in a pan with a small splash of water if the sauce has thickened too much.
For a vegan version, substitute the chicken with tofu or chickpeas, adjusting the cooking time since these need less time to cook through than chicken.
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)
Nutrition Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~38g |
| Carbohydrates | ~6g |
| Fats | ~14g |
| Fiber | ~3g |
More High Protein Recipe like Spinach Chicken Curry – healthy chicken stew recipe — https://caloriematterss.com/healthy-chicken-stew-recipe/
spinach masoor dal recipe — https://caloriematterss.com/spinach-masoor-dal-recipe/
In other days try this 3 Ingredient Chicken Recipe – Peanut, Garlic & Green Chilli
Frequently Asked Questions
Is spinach chicken curry onion and garlic free?
No. The original recipe includes a small amount of onion, ginger-garlic paste, and a garlic-ghee finish. To make it onion- and garlic-free, replace the onion with spring onion greens, swap the ginger-garlic paste for fresh ginger and garlic-infused oil, and either omit the garlic-ghee topping or use garlic-infused ghee instead. The spinach, turmeric, and spices still provide plenty of flavour.
Why do you blanch and ice-shock the spinach?
Blanching the spinach briefly and then transferring it to ice water preserves its bright green colour while stopping the cooking process. It also softens the leaves, making them easier to blend into a smooth puree and gentler to digest than raw spinach.
Is the garlic-ghee finish necessary?
No. It simply adds extra aroma and richness. The curry is still delicious without it, especially if you’re avoiding garlic for IBS. You can also use plain melted butter or garlic-infused ghee to add richness without fresh garlic.
Can you use frozen spinach instead of fresh?
Yes. Thaw the spinach first and squeeze out as much excess water as possible before blending. Frozen spinach has already been blanched, so you can skip the blanching and ice-water step. Although the colour may be slightly less vibrant, the flavour and texture remain excellent.
How long does this curry keep and can it be meal prepped?
Yes. This curry is excellent for meal prep and keeps well in an airtight container in the refrigerator for 2 to 5 days. Reheat gently with a splash of water if needed. For a vegetarian version, replace the chicken with tofu or chickpeas and reduce the cooking time accordingly.
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