High-protein Chicken, Lentil and Spinach Curry
Protein-packed curry with seared chicken, red lentils and spinach — quick, filling and good for post-workout dinners.
This is a no-nonsense, high-protein curry that balances lean chicken with red split lentils for extra muscle-building oomph. It’s fast enough for a weeknight and sturdy enough to reheat for workday lunches.
Seared chicken gives caramelised flavour while the lentils thicken the sauce so you don’t need cream. Finish with lemon and a spoonful of Greek yoghurt for a bright, silky finish.
Ingredients
- 600 g chicken breast — trimmed and cut into 2cm pieces
- 150 g Greek yoghurt — natural Greek yoghurt; part for marinade, extra to finish
- 120 g red split lentils — rinsed
- 400 g tinned chopped tomatoes
- 400 ml chicken stock — hot
- 1 brown onion — finely chopped
- 4 garlic cloves — crushed (use half for marinade, half in the sauce)
- 25 g fresh ginger — finely grated
- 1 green chilli — finely sliced, optional
- 30 ml rapeseed oil
- 10 ml ground cumin
- 10 ml ground coriander
- 5 ml turmeric
- 5 ml garam masala — for finishing
- 5 ml salt
- 5 ml black pepper — freshly ground
- 120 g baby spinach
- 1 lemon — zest and juice
- 20 g fresh coriander — roughly chopped, to garnish
Equipment
- kitchen scales
- measuring spoons
- sieve for rinsing lentils
- instant-read thermometer (optional)
Instructions
Make the marinade: in a bowl combine Greek yoghurt, 2 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp turmeric, half the crushed garlic, half the grated fresh ginger, 1/2 tsp salt and half the black pepper. Toss the chicken pieces in the yoghurt mixture until evenly coated. Cover and chill for 30 minutes.
Rinse the red split lentils under cold water until the runoff is clear, then drain well.
Heat 1 tbsp rapeseed oil in a large frying pan over a medium-high hob. In batches, sear the marinated chicken for 3–4 minutes per batch until golden on the outside but not fully cooked through. Transfer browned chicken to a plate and keep juices in the pan.
Add the remaining 1 tbsp rapeseed oil to the pan, reduce the heat to medium and cook the chopped brown onion for 6–8 minutes until soft and lightly golden.
Stir in the remaining crushed garlic, remaining fresh ginger, sliced green chilli, 1 tsp ground cumin, 1 tsp ground coriander and the rest of the turmeric. Cook for 1–2 minutes until fragrant.
Pour in the tinned chopped tomatoes, stir and simmer for 5 minutes to reduce slightly and concentrate the flavour.
Add the rinsed red split lentils and hot chicken stock to the pan, then return the seared chicken and any resting juices. Bring to a gentle simmer, cover and cook for 15 minutes until the lentils are soft and the chicken is cooked through.
Uncover and stir through the baby spinach; cook for 2–3 minutes until wilted. Taste and adjust seasoning with remaining salt and pepper if needed.
Remove from the heat and stir through garam masala, lemon zest, lemon juice and a spoonful of Greek yoghurt. Scatter over the chopped fresh coriander and serve immediately.
Tips
- Marinate the chicken for at least 30 minutes — the yoghurt and spices tenderise the meat and deepen flavour.
- Sear the chicken in batches to get good colour; don’t overcrowd the pan or it will steam.
- If the sauce thickens too much while simmering, add up to 100 ml extra hot stock or water to loosen it.
- Leftovers keep well in the fridge for 2–3 days and freeze happily for up to 2 months; defrost overnight in the fridge before reheating.
- For extra protein without more meat, stir in a spoonful of natural peanut butter—note this will change the flavour and add nuts (not nut-free).
Substitutions
chicken breast → turkey breast, same weight
Stays closered split lentils → tinned chickpeas, drained and rinsed (use 400 g tin), simmer until tender
Noticeably differentGreek yoghurt → thick dairy-free style yoghurt, same weight
Noticeably differentrapeseed oil → light olive oil, same amount
Stays close
Nutrition
Per serving · estimated
- 433
- Calories
- 58 g
- Protein
- 21 g
- Carbs
- 13 g
- Fat
- 5 g
- Fibre
- 4 g
- Sugar
- 600 mg
- Sodium
FAQ
Can I make this in a slow cooker?
Yes—sear the chicken first for colour, then add everything to a slow cooker and cook on low for 4–5 hours. Add the spinach in the last 15 minutes so it doesn’t overcook.
How can I tell when the chicken is cooked through?
Cut a larger piece—there should be no pink in the centre—or use an instant-read thermometer: the thickest part should read 75°C.
Can I make this vegetarian?
Replace chicken with an extra 200 g red lentils or 400 g firm tofu; tofu will alter texture and lentils increase the sauce body but keep it high-protein.
Will the yoghurt split when cooked?
Because the yoghurt is used in the marinade and added off the heat at the end, splitting is very unlikely. If adding yoghurt to a very hot sauce, remove the pan from the heat and stir it in gently.
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