This easy and healthy spinach and chicken curry is a simplified version of the classic chicken saag. It’s perfect for satisfying your curry cravings while keeping things light.
This is a healthier version of the Indian chicken saag recipe. It is packed with flavor but has only about half the calories. And did I mention how quickly you can cook this healthy spinach and chicken curry? It's ready in about 30 minutes.
Chicken saag is one of my favorite dishes to order in an Indian restaurant. I love chicken and spinach, and the combination of the two in that creamy sauce is a dream! Try the Spinach Stuffed Chicken Breasts, too.
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Here's how I slimmed this recipe down
I started making chicken saag at home a long time ago. It's a classic Indian recipe with tons of spices and heavy and sour cream. It's incredibly delicious, but it's also incredibly full of calories.
I am not shy about using heavy cream; I use it often enough, but I mostly prefer to use it for cakes. For everyday cooking, I would rather cook slimmer recipes, not something involving so much fat.
First, I switched from chicken thighs to chicken breasts, reduced the number of spices by omitting harder-to-find ones, and replaced the cream with milk and a bit of cream cheese for sauce consistency.
The result is a low-fat chicken saag that tastes incredibly good—spicy and creamy but still kind to your waistline.
Try more healthy curries, such as Vegan Potato Curry with Tofu or Rajma – Indian Kidney Bean Curry
Recipe ingredients
Chicken: As mentioned, to make this chicken saag recipe leaner, I use boneless, skinless chicken breasts instead of chicken thighs. But, of course, you can use boneless, skinless chicken thighs, too. Try the Chicken Peanut Butter Curry, too.
Spinach: I use frozen spinach most of the time, but fresh spinach can be used instead. If using fresh spinach, two large handfuls should be OK. Only add fresh spinach during the last 2 minutes of the cooking time and let it wilt in the pan.
Spices: Ground ginger, ground sweet paprika, curry powder (check how hot your curry powder is before adding it to the mixture and use it accordingly), Garam masala, and red chili flakes (to taste).
Tomato paste: Thick tomato paste from a can or a tube, not tomato sauce or tomato puree.
See the recipe card for full information on ingredients and quantities.
How to make spinach and chicken curry?
Preparations: Mix the spices in a small bowl. Set aside. Partially, defrost the spinach while you prepare the rest, it doesn't need to be fully thawed. If using fresh spinach wash it and let it drain in a sieve.
Chop the chicken breasts into bite-size pieces. Finely chop the onion. Finely chop the garlic. Keep all these ingredients separated as they all have different cooking times.
Chop the tomatoes.
- Step #1: Cook the onion in a nonstick pan on medium-low heat for a few minutes. Add garlic and stir for another minute. Add spices and stir for another minute (Image 1).
- Step #2: Add chicken and tomato paste. Stir to coat and cook for 2-3 minutes, stirring often (Image 2).
- Step #3: Add tomatoes, milk, vegetable stock, and cream cheese. Stir well until the cream cheese is incorporated. Add the frozen spinach as well (Image 3).
- If fresh spinach is used, only add it during the last 2 minutes of cooking time.
- Step #4: Cover the pan, leaving a crack open, and cook for 5-7 minutes until the spinach is fully thawed, the chicken is cooked through, and the sauce is slightly thickened. Adjust the taste if necessary.
Good to know!
It's best to mix the spices before you start cooking. This way, you won't waste time searching for and measuring them while the onions and garlic are in the pan.
Storage
Refrigerate the healthy chicken and spinach curry in an airtight container for 3-4 days.
You can also freeze it for up to 3 months. Defrost it in the refrigerator.
Reheat on the stovetop, often stirring, or microwave until hot.
Spinach and Chicken Curry - Healthy Chicken Saag
Ingredients
Spice mixture:
- ½ teaspoon ground ginger
- ½ teaspoon sweet paprika
- 2 teaspoons curry powder Note 1
- 1 ½ teaspoons garam masala
- ¼ teaspoon chili flakes more or less to taste
- ½ teaspoon fine sea salt
- ¼ teaspoon ground black pepper
Chicken and spinach curry:
- 2 boneless skinless chicken breasts about 450 g/ 1 lb
- 1 small onion about 60 g/ 2 oz
- 2 garlic cloves
- 1 tablespoon vegetable oil
- 2 tablespoons tomato paste
- 9 oz tomatoes 250 g
- ½ cup milk 125 ml
- ¼ cup vegetable broth 60 ml
- 1 heaped tablespoon low-fat cream cheese
- 7 oz frozen spinach 200 g, about 4-5 large cubes, Note 2
Instructions
Spice mixture:
- Mix all the spices in a small bowl. Set aside.½ teaspoon ground ginger + ½ teaspoon sweet paprika + 2 teaspoons curry powder + 1 ½ teaspoons garam masala + ¼ teaspoon chili flakes + ½ teaspoon fine sea salt + ¼ teaspoon ground black pepper +
Curry:
- Let the spinach defrost partially while you prepare the rest.7 oz frozen spinach/ 200 g
- Chop the chicken breasts into bite-size pieces. Finely chop the onion. Finely chop the garlic. Keep them separated.2 boneless skinless chicken breasts + 1 small onion + 2 garlic cloves
- Saute ingredients: Heat the oil in a skillet or a non-stick pan. Cook the onion on medium-low heat, stirring often, until translucent, about 3-4 minutes. Add the garlic and stir for another minute. Add the spice mixture and stir for another minute.1 tablespoon vegetable oil
- Add the chicken and the tomato paste. Stir well to coat the chicken with the tomato paste and the spices. Cook for 2-3 minutes, stirring often.2 tablespoons tomato paste
- Add ingredients: In the meantime, chop the tomatoes into small cubes. Add them to the skillet together with the milk, vegetable stock, and cream cheese. Stir well until the cream cheese is incorporated. Add the spinach as well.9 oz tomatoes/ 250 g + ½ cup milk/ 125 ml + ¼ cup vegetable broth/ 60 ml + 1 heaped tablespoon low-fat cream cheese
- Simmer curry: Cover the pan, leaving a crack open, and cook for 5-7 minutes until the spinach is fully thawed, the chicken is cooked through, and the sauce is slightly thickened. Serve with rice.
Notes
- Curry powder: Check how hot the curry powder is and use it accordingly. Mine was mild.
- Spinach: You can also use fresh spinach. Wash it, chop it roughly, and add it to the curry during the last 2-3 minutes of the cooking time, allowing it to wilt in the pot.
Debbie says
Very easy tastes delicious.
Adina says
So happy to hear, we love it too.
Kaitlin S says
This is one of the BEST meals I have ever made. And at only 300 cal a serving - what a steal!
Adina says
Hi Kaitlin. So happy to read this, thank you for commenting. 🙂
angiesrecipes says
That's a great looking curry! Would be really nice with some garlic rice :-))