Chicken Saag

Dairy free chicken saag is a healthy Indian recipe with lentils, tomatoes and spinach. It's a quick, simple and easy dish under 400 calories.

Dairy-free Healthy Simple Chicken Saag Recipe


Nutrition per serving
Net Carbs74.3 g27%
of which Sugars6.2 g6.9%
Fibers11.2 g39.9%
Fats19.8 g30.5%
of which Saturates2.6 g13%
of which Omega 30.3 g24.1%
Proteins38.7 g84.2%
Calcium148 mg14.8%
Vitamin A386 mcg55.1%
Vitamin C32 mg42.9%
Iron8.9 mg60.4%
Potassium1583 mg45.2%
Sodium637 mg27.7%
Cholesterol65.7 mg21.9%
Kcal630 31.5%
Macro split
  • net carbs 52%
  • sugars 4%
  • fats 14%
  • saturates 2%
  • proteins 27%
  • fibers 8%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
630 per serving

In this recipe will show how to make a simple chicken saag in three easy steps. This rich main dish from the Indian culinary tradition proves that you can still have a healthy diet without giving up on taste. In fact, this chicken saag recipe comes in at under 400 calories and is ready in a little more than 30 minutes 👊.

This recipe is a classic curry chicken meal with spinach, perfect to enjoy with wholegrain basmati rice or naan bread. The chicken is sauteed with a blend of curry spices and stewed with lentils, tinned tomatoes and spinach until thick and creamy.

As we have prepared this easy Indian recipe with just a few tablespoons of vegetable oil instead of cream and butter, this simple chicken saag is healthy and nutritious, perfect for dairy-free and gluten-free diets ❤️. It’s the perfect choice if you are looking for a high-protein and high-fiber dish with a great.


Measuring System
Sunflower Oil2 tbsp
Chillies1 tsp
Garlic Clove1
Onion50 g
Ginger1 tsp
Turmeric1 tsp
Clove1 tsp
Cumin1 tsp
Chicken Breast180 g
Red Lentils80 g
Peeled Plum Tomatoes Tin220 g
Spinach150 g
Wholegrain Rice120 g

Step 1

In a large saucepan, heat the sunflower oil with the chilies. You can use both chili flakes or whole chilies.

Blend the garlic and onion in a food processor to get a smooth paste and add it to the oil.

Sizzle for 5 minutes or until the onion becomes lightly golden and translucent. Add the other spices ginger, turmeric, clove, and cumin stir well and sizzle for 1 minute.

Add the chicken breast diced into cubes and cook for 5 minutes.

Step 1.1 of Dairy-free Healthy Simple Chicken Saag Recipe

Step 2

Add the dry red lentils and the tinned peeled plum tomatoes and mix well. Use the tomato tin to measure the same amount of water and pour it in the pan (1).

Simmer for 25 minutes with the lid on at medium heat (2).

Cook until the lentils are soft and the chicken is tender. Aim for a creamy, runny texture and, if needed, add water during cooking time to reach the right consistency.

Step 2.1 of Dairy-free Healthy Simple Chicken Saag Recipe
Step 2.2 of Dairy-free Healthy Simple Chicken Saag Recipe

Step 3

Wash and rinse the fresh spinach leaves and add them to pan with lentil and chicken (1).

Stir and cook the spinach for 3 minutes or until wilted but not soggy. Season with salt as desired (2).

Remove from the heat, sprinkle with fresh coriander and serve with cooked wholegrain rice.

Enjoy this rich and nutritious classic chicken saag!

Step 3.1 of Dairy-free Healthy Simple Chicken Saag Recipe
Step 3.2 of Dairy-free Healthy Simple Chicken Saag Recipe


You can use frozen spinach if desired. Just boil them in a separate pan, drain and add to the pan with lentils and chicken a described in the recipe.