Palak Chicken

Last updated on: October 6, 2026

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Palak chicken is a brilliantly green Indian-inspired curry made with tender chicken breast simmered in a smooth spinach sauce. And no, this isn’t one of those healthy dinners where three spinach leaves are expected to distract you from the fact you’re still hungry.

This version packs an impressive 66g protein per serving, with 433 calories, making it particularly handy when you want a satisfying dinner while keeping an eye on calories or trying to hit a higher daily protein target. Chicken breast provides most of that protein, while 250g of spinach disappears effortlessly into the sauce.

It’s also a useful option for busy weeknights and meal prep, with just 15 minutes of prep and 35 minutes of cooking. You’ll need a wok or large frying pan and a blender.

If curries regularly appear on your meal plan, have a nose through my healthy curry recipes for more high-protein dinner inspiration.

Why you’ll love this high-protein recipe

• Seriously high in protein. Each serving provides 66g protein, largely thanks to the generous amount of lean chicken breast.
• A sneaky mountain of spinach. There’s 250g in the recipe, blended into a beautifully smooth sauce rather than sitting sadly at the side of your plate.
• Great for calorie-conscious meals. At 433 calories per serving, you get a proper plate of food rather than a dinner requiring a magnifying glass.
• Weeknight friendly. Prep takes around 15 minutes and the whole palak chicken is ready in roughly 50 minutes.
• Easy to control the heat. Leave out the fresh chilli for a milder family curry or chuck in extra if you like dinner to fight back.
• Excellent for meal prep. The spinach curry sauce keeps well and reheats beautifully.

For more meals built around lean chicken breast, my collection of high-protein chicken recipes is a very good place to lose half an hour deciding what to cook next.

Key Ingredients

Chicken Breast. The protein powerhouse of this palak chicken. Using 600g keeps the recipe lean while delivering a whopping 66g protein per serving.

Baby Spinach. The star of that gloriously green sauce. Fresh baby spinach wilts in minutes, although defrosted frozen spinach works too – just squeeze out excess water first.

Fresh Coriander. Blended with the spinach, coriander adds freshness and another layer of flavour without requiring any tedious chopping. A small win, but I’ll take it.

Chicken Stock. This loosens the spinach enough to blend it into a smooth curry sauce while adding considerably more flavour than plain water.

Onion. Take a few minutes to cook it until properly golden. This creates a sweeter, deeper base for the curry and is well worth resisting the urge to rush.

Garlic and Ginger Paste. Two absolute curry essentials. I use one tablespoon of each for plenty of punch without spending your evening finely chopping things.

Curry Powder. Keeps the spice cupboard requirements refreshingly sensible. Use your favourite mild, medium or hot blend depending on how lively you want dinner to become.

Tomato Purée. Adds richness, acidity and a little sweetness, balancing the earthy spinach beautifully.

Red Chilli. Completely optional. One chilli adds a pleasant kick, but you can reduce it, remove the seeds or leave it out entirely for a milder family version.

Greek Yoghurt. An optional swirl at the end adds creamy contrast against the spinach sauce. Choose a high-protein Greek yoghurt and you’ll sneak a little more protein onto the plate too.

If protein is your priority, my guide to how much protein you need is useful for putting numbers like 66g per serving into context.

How To Make Palak Chicken

Heat a large wok or frying pan over a high heat. Add the 250g baby spinach and fresh coriander and cook for 2–3 minutes, stirring regularly, until completely wilted. It’ll look like an alarming amount of spinach when it goes in. Give it two minutes and, as always, spinach performs its disappearing act.

Transfer the wilted spinach and coriander to a blender. Pour in the 200ml chicken stock and blend until you have a smooth, gloriously green sauce. Set it aside while you get on with the chicken.

Return the pan to a high heat and add the oil and diced chicken breast. Fry until the chicken is lightly golden on all sides. It doesn’t need to be cooked through yet – we’re after colour here, not chicken-shaped shoe leather. Remove from the pan and set aside.

Turn the heat down to medium and add the finely chopped onion. Fry for a few minutes until softened and beginning to turn golden. Add the garlic and ginger paste and chopped red chilli, if using, then cook for another 30 seconds until fragrant.

Add the curry powder and tomato purée to the onions and stir well. Cook for around 30 seconds, allowing the spices to toast and the tomato purée to deepen in flavour. Keep everything moving so the spices don’t catch on the bottom of the pan.

Return the browned chicken to the pan and pour over the blended spinach sauce. Add the salt and sugar, stir everything together and simmer uncovered for 6–8 minutes, or until the chicken is cooked through and the sauce has thickened nicely.

Take the palak chicken off the heat and finish with a swirl of low-fat Greek yoghurt if using. Scatter over extra coriander and sliced chilli for a bit of colour, then serve while hot. You’ve now got a ridiculously green curry packing 66g of protein per serving – spinach has rarely looked this smug.

Serving & storage

To Store

Allow your palak chicken to cool, then transfer it to an airtight container and refrigerate for up to 3 days.

It’s particularly good for meal prep because the chicken sits in plenty of sauce, helping it stay moist rather than transforming into the sort of dry chicken breast you could use to repair a wall.

To Reheat

Reheat gently in a saucepan over a medium-low heat until the chicken and sauce are piping hot throughout. Add a splash of water or chicken stock if the sauce has thickened in the fridge.

You can also microwave individual portions, stirring halfway through to encourage even heating.

To Freeze

Palak chicken freezes well. Once completely cool, portion it into freezer-safe containers and freeze for up to 3 months.

Defrost overnight in the fridge before reheating thoroughly. If you’re batch cooking specifically for the freezer, leave off the yoghurt and add it fresh when serving.

For more meals that make sticking to your nutrition goals considerably less annoying, try these low-calorie meal prep recipes.

Serving Suggestions

Serve your palak chicken with basmati rice for the classic option, or add a small naan or chapati if carbs are calling your name.

For something lighter, try cauliflower rice or a pile of roasted vegetables. You could also serve it with steamed green beans or broccoli, although given there’s already 250g spinach hiding in the curry, nobody can accuse you of neglecting your greens.

Palak Chicken

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5 from 8 reviews

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This vibrant Palak Chicken Curry sneaks an entire bag of spinach into a gloriously rich, bright green sauce without tasting remotely "green". High in protein and full of tender chicken, it's a quick, fuss-free curry that looks fancy but takes barely 30 minutes to whip up.

• Total Time: 35 mins
• Yield: 3 1x

Ingredients

Units MUS Scale 1x2x3x

• 250g baby spinach (can use frozen, defrosted and squeezed)
• Handful fresh coriander (doesn’t need chopped)
• 200 ml chicken stock
• 1 tbsp oil
• 600g chicken breast, diced into bite-sized chunks
• 1 medium onion, finely chopped
• 2 tbsp garlic and ginger paste (1 tbsp of each, mixed)
• 1 red chilli, finely chopped (optional, adjust to taste)
• 2 flat tbsp curry powder
• 1 tbsp tomato purée
• 1/2 tsp salt
• 1/2 tsp sugar
• Optional: 1 tbsp low-fat Greek yoghurt or 1 tsp lemon juice to finish

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Instructions

1. Heat the wok on a high heat and add the spinach and coriander. Keep stirring for 2-3 minutes until it wilts.
2. Once wilted, add it to a blender with the chicken stock and blend until smooth, set aside and admire the colour.
3. In the same wok, add the oil and chicken and brown on all sides. It doesn’t need fully cooked through as this will happen when we do the sauce. Once brown, remove and set aside.
4. Turn the heat down to medium and add the onion and fry for a a few minutes until golden. Add the garlic, ginger and chilli and fry for a further 30 seconds.
5. Add the curry powder and tomato puree and cook for a further 30 seconds.
6. Add the chicken back to the pan along with the spinach sauce, salt and sugar, simmer uncovered for 6-8 minutes until the chicken is cooked through.
7. Serve with a swirl of Greek yoghurt.

• Author: Scott Baptie
• Prep Time: 15 mins
• Cook Time: 20 mins
• Category: Main Course
• Method: Stove Top
• Cuisine: Indian

Nutrition

• Serving Size: 1
• Calories: 433
• Fat: 13 g
• Carbohydrates: 13 g
• Protein: 66 g

Recipe Video

Variations & tips

• Want even more protein? Finish each serving with a generous spoonful of high-protein Greek yoghurt rather than just a decorative swirl. Your garnish is now contributing to the cause.
• Don’t overcook the chicken. Brown it quickly, remove it, then finish cooking it in the sauce. This gives you colour without turning lean chicken breast dry and chewy.
• Use chicken thighs if you prefer. Skinless, boneless thighs are juicier and very forgiving, although they’ll increase the fat and calorie content and alter the macros.
• Control the chilli for the family. Leave the fresh chilli out of the main curry, then add sliced chilli or chilli flakes to adult portions at the table.
• Cook the curry powder briefly. Giving the spices around 30 seconds with the tomato purée helps wake up their flavour. Just keep them moving so they don’t burn.
• Keep that colour bright. The spinach only needs a couple of minutes to wilt before blending. Cooking it into oblivion can dull that spectacular green colour.

If high-protein dinners are doing the heavy lifting in your diet, you’ll find plenty more ideas in my high-protein low-calorie recipes collection.

FAQ

Can I use frozen spinach for palak chicken?

Yes. Defrost the spinach completely and squeeze out as much excess liquid as possible before using it. This stops the curry sauce becoming watery and saves you from accidentally creating spinach soup.

Can I make palak chicken without a blender?

You can, although the texture will be much more rustic. Chop the wilted spinach and coriander very finely before adding them to the curry, or use a stick blender directly in the spinach and stock mixture.

Can I make this palak chicken milder?

Absolutely. Leave out the fresh chilli and use a mild curry powder. You can also stir through a spoonful of Greek yoghurt before serving, which gives the sauce a creamier, gentler finish.

How can I add even more protein?

Serve the curry with a generous spoonful of high-protein Greek yoghurt or choose a protein-rich side rather than relying solely on rice. The recipe already provides 66g protein per serving, though, so it’s hardly slacking.

More high-protein recipes to try

• Fancy another curry with a bit more attitude? Try my Chicken Madras – a punchy high-protein chicken curry for spice lovers.
• My Chicken Dopiaza is loaded with chicken, peppers and onion for another satisfying midweek curry.
• If you want something rich and tomatoey, make this Healthy Chicken Karahi next.
• For a curry-night classic, my Chicken Bhuna delivers plenty of spice and tender chicken without needing a takeaway menu.
• Prefer something creamy and mild? Try the Slow Cooker Chicken Korma – particularly handy when you want dinner doing most of the work itself.

You can also browse all my high-protein recipes when you need fresh ideas for hitting your protein target without eating plain chicken and broccoli until morale collapses.

Leave Me A Comment Below

As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!