Spinach stir fry is a deliciously simple dish and a fantastic way to get your daily dose of greens! This quick and easy recipe comes together in just 10 minutes with only 7 ingredients—and no, it does not include sugar. Follow my tips to make a perfectly vibrant and creamy stir-fry every time. Whether you're cooking for one or a large family gathering, this stir fried spinach is an easy and healthy addition to any meal.
I love greens for many reasons—green is my favorite color, and leafy greens are incredibly versatile. Whether you're making a curry, a soup, a smoothie, or even adding them to the dough for bread or roti, greens always uplift the color and flavor of any dish. Plus, they’re super healthy!
Here are two of my all-time favorite spinach recipes that are regulars at our dinner table:
Spinach dal: This is a simple, nutritious lentil dish that has the goodness of spinach, mung lentils, and gut-healing spices.
Palak paneer: This is a dhaba-style dish in which the paneer (Indian cottage cheese) pairs perfectly with spinach and warming spices to create a hearty, savory side dish that’s delicious with rice or roti.
This recipe, like sauteed okra, came about on one of those days when I was hungry and had hardly any time to cook. I had a big bag of spinach in the fridge, and so this stir-fry spinach was born! Ready in under 10 minutes—and devoured in 2!
You’ll love this spinach stir fry because it comes together in just 10 minutes and, at only 126 calories, it’s super healthy. If, like me, you use pre-washed baby spinach leaves, there’s no prep work involved! Plus, it has a lovely, creamy texture that’s just amazing!
Jump to:
Does stir-frying spinach destroy nutrients?
Stir-frying spinach actually preserves many of its nutrients while adding delicious flavor! Unlike boiling, which can cause water-soluble vitamins like vitamin C and some B vitamins to leach out, stir-frying cooks the spinach quickly at high heat, helping to retain those essential nutrients. Plus, the added oil can enhance the absorption of fat-soluble vitamins like A, D, E, and K.
Allergens free labels
This stir-fried spinach recipe is a naturally gluten-free dish and has no tomatoes. It is also free of:
- dairy
- nuts
- soy
To make it grain-free, simply swap the rice flour with either cornstarch (cornflour), chickpea flour, or buckwheat flour.
If you prefer it to be allium-free, leave out the garlic.
Disclaimer: Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.
Ingredients, substitutions, and equipment
This stir-fried garlic spinach requires only 7 ingredients and no prep time other than what is required to measure out the ingredients!
Check the recipe card for quantities and measurements.
Spinach: Fresh, tender spinach is the secret to this recipe—use only the leaves, no stems.
Bhuna jeera: Roasted cumin powder adds a lovely depth of flavor. If you don’t have it, regular cumin powder works too.
Oil: I used coconut oil for flavor, but feel free to use any oil of your choice (see notes).
Rice flour: Helps bind the dish and gives it a creamy texture. Cornstarch (corn flour), chickpea flour, or buckwheat flour will work too.
Red chili flakes: Also known as red pepper flakes. Add as much or as little as you like. Or use black pepper.
Equipment: To make this recipe you will need a wok or a large skillet with a lid. You will also need a spatula.
If you have any questions regarding these ingredients, feel free to ask in the comments section below and I will try my best to answer them for you.
Instructions
I’ll walk you through the simple steps to make delicious spinach and garlic stir fry, along with some of my favorite variations in the notes section below. So grab your skillet, and let’s get started!
Prep the ingredients: If using pre-washed spinach, skip to step 2.
- Wash and drain the spinach leaves; if using tender leaves there is no need to chop them.
- Garlic: Peel the cloves and leave them whole.
- Measure the rest of the ingredients and get ready to make the spinach garlic stir-fry.
Heat coconut oil in a skillet or wok over medium-high heat. Add the garlic to the oil, and when it begins to sizzle, toss in the red pepper flakes and bhuna jeera.
Stir the spices around for a couple of minutes.
Add the rice flour and mix well to avoid lumps. Fry for a few seconds, then add the spinach leaves.
Place the lid on the skillet (you might need to press the leaves down a bit), and let the spinach cook in its own steam for 4-5 minutes on medium-high heat.
If you're using pre-washed spinach, it might be dry, so add a splash of water to help generate steam. Don’t worry—the rice flour will absorb all the liquid!
After 4-5 minutes, the spinach will be wilted but still vibrant and green. You’ll notice there isn’t much water left in the pan, thanks to the rice flour binding the moisture.
Remove the lid, add the salt, and stir. Fry for another 2-3 minutes on medium-high heat without covering.
To finish, add any or all of the garnishes (see notes). Serve warm. Check out the section below for ideas and inspiration.
Expert tips
I’m sharing some tips to help you get the perfect color, taste, and texture.
- Use only tender spinach leaves—no stems. If your spinach leaves are large, roughly chop them.
- Since this is a quick recipe, make sure you’ve measured and prepped all the ingredients before you start cooking.
- Don’t add salt until the very end. As I explained in the aloo palak recipe post, adding salt too early will cause the spinach to discolor and look unappetizing.
- After adding the salt, the spinach will release a bit more water—don’t dry it out. That small amount of moisture makes the dish perfect for serving with rice or noodles.
How to stir fry spinach?
- Use a wok or a large skillet.
- Cook on medium-high heat the entire time.
- Remember, don’t add salt too early!
Notes and variations
Oil: Feel free to use any flavorful oil you like. If you’re not a fan of coconut oil, you can substitute it with high-quality olive oil, almond oil, or peanut (groundnut) oil. Note: the allergy labels will change, depending on the oil that you will use.
Spinach: For this recipe, I recommend baby spinach because it doesn’t require chopping, cooks quickly, and has a mild taste. If you prefer the larger bunches, just cut the stems off and chop the leaves roughly.
Garlic: Spinach stir fried with whole garlic cloves has a mild flavor, but you can chop, slice, or mince them if you prefer a more intense flavor. It's fine to skip the garlic altogether if you're not a fan.
Why rice flour? Spinach naturally releases a lot of water. Rice flour helps bind the moisture and gives the dish a nice creamy consistency. To make this a grain-free recipe, use chickpea flour (besan), buckwheat flour, or any other grain-free flour instead.
More flavor? Dice 1 small onion and add it to the pan after you have added the garlic and spices. Fry it till the onion is pinkish and then add the rice flour.
Finish the dish off with any or all of these:
- 1 teaspoon of toasted sesame seeds
- a drizzle of sesame oil
- a splash of soy sauce or tamari
- add ½ teaspoon of grated ginger
- 1 teaspoon of desiccated coconut in the last 30 seconds of cooking.
Note: Adding any of these may change the allergy labels of the dish.
Variations:
- To add more texture and flavor to this dish, try adding a handful of arugula (rocket), watercress, pea shoots, or fresh moringa leaves. Add them to the pan towards the end and cook for just 30–40 seconds.
- Taking inspiration from Chinese recipes, you can also make this dish with water spinach, also known as Chinese spinach, or bok choy instead.
Any doubts or questions? Feel free to ask via the comments below. I will try my best to answer them for you. - Padma
Storage and serving
Storage: This sauteed spinach and garlic is great for meal prep! It keeps well in the fridge for 2-3 days. Just store it in a fridge-safe container and reheat it before serving.
Serves 2 as a side dish with a meal with a salad (spiced couscous) and a soup (like this sweet potato turmeric soup), or 1 as a main with a small side salad (mung bean salad).
The moistness and the creamy texture of the spinach work beautifully with plain or buttered rice and noodles.
Being a mild dish, it works perfectly as a filling for wraps made with spicy bullet naan and these Indian tortillas.
Frequently Asked Questions
To cook spinach without it going soggy, start by using fresh, tender leaves and avoid overcrowding the pan.
When you heat the oil, make sure it’s hot before adding the spinach, which helps it wilt quickly while keeping its vibrant color and texture. Stir-fry it over medium-high heat for just a few minutes until it’s wilted but still bright green.
If you're using pre-washed spinach, you might want to skip the rinsing step to prevent excess water.
You’ll want to cook spinach for just about 2 to 5 minutes, depending on how tender you like it!
Start by heating your oil in the pan, then add the spinach over medium-high heat. The key is to keep an eye on it; you want the leaves to wilt down while still retaining that beautiful vibrant green color.
Remember, it cooks quickly, so as soon as it’s wilted but still bright and fresh, you know it’s ready to enjoy!
The healthiest way to cook spinach is by steaming or sautéing it lightly, as both methods help preserve its nutrients while enhancing its flavor.
Steaming allows the spinach to cook quickly without losing water-soluble vitamins, while a quick sauté with a bit of healthy oil—like olive or coconut—adds richness and helps absorb those fat-soluble vitamins.
Just make sure not to overcook it; a quick cooking time keeps it vibrant and packed with nutrients.
Whether raw or cooked spinach is better depends on your nutritional goals and personal taste!
Raw spinach is great for salads and smoothies, offering a fresh crunch and all the vitamins intact, especially vitamin C and folate.
On the other hand, as per this article, cooking spinach makes it healthier as it becomes easier to digest and allows your body to absorb more of its iron and calcium. Plus, cooking reduces oxalates, compounds that can inhibit nutrient absorption.
Spinach is a nutrient powerhouse, but cooking it can help your body absorb more calcium and iron. Why, you ask? Well, spinach contains oxalic acid, which can hinder the absorption of these important minerals. The good news is that when you cook spinach, the heat breaks down this acid, making those nutrients more accessible to your body.
Made this recipe? I’d love to know what you think! Leave a ★★★★★ rating and a review below—it motivates me to create more great content for you. You can also connect with me on Facebook and Instagram. And don’t forget to subscribe to my newsletter, where I share free recipes, tips, and more!
📖 Recipe
Healthy Spinach Stir Fry With Garlic: 10 Minute Recipe
Equipment
- 1 Wok or skillet with lid
- 1 mixing spoon
Ingredients
- 2 teaspoons coconut oil, see notes
- 2-3 small garlic cloves
- 1 teaspoon red pepper flakes
- ½ teaspoon bhuna jeera (roasted ground cumin), or regular cumin powder
- ½ tablespoon rice flour, see notes
- 1 pound (~500g) spinach leaves, see notes
- 1 teaspoon salt, adjust to taste
To finish off (totally optional) - use all or as many
- 1 teaspoon toasted sesame seeds
- 1 teaspoon lemon juice
Instructions
Prep the ingredients
- Spinach: Wash, drain, and roughly chop (see notes). Garlic: Peel the cloves and leave them whole (see notes).Measure Measure out the remaining ingredients.
Make the spinach stir fry
- Heat coconut oil in a skillet over medium-high heat. Once the oil is warm, add the garlic cloves.After about 20 seconds, when the oil is infused with the garlic’s flavor, add the red pepper flakes and bhuna jeera. Toss the spices around until the garlic starts to turn golden.2 teaspoons coconut oil, 2-3 small garlic cloves, 1 teaspoon red pepper flakes, ½ teaspoon bhuna jeera (roasted ground cumin)
- Add the rice flour and stir well to avoid lumps. Fry for a few seconds, then add the spinach. Place the lid on the skillet (you may need to press the leaves down with the lid) and let the spinach cook in its own steam for 4-5 minutes, tossing it a couple of times.At this point, the spinach should be wilted but still vibrant and green. You’ll notice there isn’t much liquid in the pan—the rice flour has helped absorb the moisture and bind it to the spinach.½ tablespoon rice flour, 1 pound (~500g) spinach leaves
- Remove the lid and sprinkle in the salt. Mix everything and fry for another 2-3 minutes on medium-high heat, without covering.The salt will release some of the spinach's natural water, which is just what you want—it will keep the dish perfectly moist!1 teaspoon salt
- Finish with your choice of garnishes.1 teaspoon toasted sesame seeds, 1 teaspoon lemon juice
Notes
- toasted sesame seeds
- a drizzle of sesame oil
- a splash of soy sauce
- add ½ teaspoon of grated ginger
Alternative quantities provided in the recipe card are for 1x only.
Allergens Disclaimer
Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.
Disclosure: The nutritional information is calculated using an online calculator and is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionists' advice. Changing the quantities and cooking technique will alter the nutritional calculations.
Mary says
No bhuna jeera in my house. Hubby dislikes cumin in anything so I left it out and substituted the same amount of Hot Hungarian Paprika. It was perfectly seasoned with a little bit of subtle heat.
Padma Kumar says
Hot Hungarian Paprika sounds like such a good idea. Will try it myself one the next time I make this recipe. Thanks!
Nora says
Garlic and spinach! What a wonderful combination! The whole family loved it!
Padma Kumar says
Yay! You have made my day :))
Conchetta says
I have not been eating enough greens. This delicious recipe will help change that. Love garlicky spinach!
Padma Kumar says
Thank you. I look forward to you trying it soon.
Andréa Janssen says
Such a delicious side dish. Loved the flavors that were combined with the spinach. They were really good!
Padma Kumar says
Indeed Andrea - super simple and so delicious! Thank you.
Fransic verso says
I got to say, it's been a while since I've had spinach. Although im not vegan it was yummy recipe.
Padma Kumar says
Thank you! Glad that you think it is a yummy recipe. It gets made in out house on repeat!
Jenny in Neverland says
This looks absolutely delicious! I love spinach and I loveeee garlic - the more garlic the better! - so I know I would absolutely love this x
Padma Kumar says
Thank you Jenny. This is a cracker of a recipe and I hope that you can make it soon!
Summer @ Adventureite.com says
I grew up thinking I hated spinach but I was wrong. I just needed to learn how to cook it properly. Thanks for adding another great-looking spinach dish to my arsenal. Also, I didn't know that tip about not adding salt until the end to keep the spinach from getting soggy. Thanks!
Padma Kumar says
Hello Summer, so happy for you that you have grown to like spinach! I hope you can try this recipe soon.
Jen says
Tried this one tonight, Padma. It was so easy and scrumptious to make. Ate it with a a fried egg and rice.
mygoodfoodworld says
Jen, so happy to know that you found it easy to make! Thank you for your feedback.