Go Back
spinach chicken curry

Spinach Chicken Curry – IBS-Friendly & Cream-Free

Urmi Banerjee
A healing, high-protein spinach chicken curry made without cream, onion, or garlic. This gut-friendly Indian-style curry uses fresh spinach, turmeric, and coconut oil for a light yet satisfying meal that supports digestion, inflammation, and clean eating.
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Course dinner, High Protein, Main Course
Cuisine Indian, Low Carb, Low FODMAP Inspired
Servings 2 people
Calories 320 kcal

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.
Keyword chicken curry without cream, high protein curry, IBS friendly Indian food, IBS-Friendly Curry, low carb chicken curry, no onion chicken curry, palak chicken, palak chicken without cream, spinach chicken curry, weight loss chicken recipe