Dante Carrillo
The Ketogenic Diet is a low-carbohydrate method of eating. It is possible to eat curry on a keto diet, as long as it is made with keto-friendly ingredients and served without rice. Thai and Indian curry dishes are often served with rice, but can be substituted with cauliflower rice, riced cabbage, or broccoli. Chicken curry is a nice addition to low-carb salads, and keto-friendly naan bread can be served on the side. Many keto-friendly curry recipes are available online, including keto chicken curry, keto Thai curry, keto shrimp curry, and more.
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Keto-friendly ingredients
The ketogenic diet is a low-carbohydrate method of eating. To make a keto-friendly curry, it's important to choose ingredients wisely and be mindful of portion sizes. Here are some keto-friendly ingredients to consider:
Proteins
When choosing proteins for your curry, opt for lean options. Skinless chicken breast, chicken thighs, shrimp, tofu, paneer, and lean cuts of beef are excellent choices. Ensure that any pre-marinated or processed proteins are free from added sugars or high-carb ingredients.
Vegetables
Some keto-friendly vegetables to include in your curry are onions, baby corn, bok choy, alfalfa sprouts, mushrooms, and zucchini noodles. If you're making an Indian curry, you can also add tomatoes, but be mindful of the carb content.
Spices
Spices are essential to a delicious curry, and most spices are naturally low in carbs. Turmeric, cumin, coriander, smoked paprika, chili powder or chili peppers, garam masala, sea salt, black pepper, cardamom pods, and ground coriander are all great options. Feel free to experiment with different combinations of spices to find your perfect flavour profile.
Cooking Fats
Coconut oil or ghee are excellent choices for cooking your curry. They enhance the flavours of the dish and provide a good source of beneficial fats.
Bases
Instead of using rice, which is high in carbohydrates, opt for cauliflower rice or courgette noodles. These low-carb alternatives provide a satisfying texture and absorb the flavours of the curry.
Dairy
Yogurt, coconut yogurt, or coconut cream can be added to your curry for a creamy texture and a tangy flavour.
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Carbohydrate content
The Ketogenic Diet is a low-carbohydrate method of eating. The general rule of thumb is to keep the carb content to less than 20 grams. For example, a traditional chicken curry has about 9 grams of net carbs per cup.
When making curry on keto, it is recommended to use powders instead of pastes or pre-mixed packages, as they often contain thickeners that add unnecessary carbs. For a Thai curry, a good sauce base is coconut milk, which has about 6 grams of total carbs per cup. However, for an Indian curry, you should be cautious with your choice of tomato sauce or paste, as these can vary in carb content.
It is important to be mindful of the vegetables you use in your keto curry. Some low-carb vegetable options include onions, baby corn, bok choy, alfalfa sprouts, and mushrooms. Serving your curry with a side of cauliflower rice is a popular low-carb substitute for rice. You can also try riced cabbage or broccoli, or even veggie noodles like spiralized zucchini or spaghetti squash.
Some keto-friendly curry recipes include chicken curry, shrimp curry, Thai curry, and Indian curries like vindaloo or madras. These recipes typically use keto-friendly spices such as turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper.
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Curry type
The Ketogenic Diet is a low-carbohydrate method of eating. You can eat curry on keto as long as it is made from low-carb, keto-friendly ingredients. The carb content should be less than 20 grams.
A keto curry can be made with chicken, shrimp, or other meat or vegetables of your choice. The sauce base can be coconut milk for a Thai curry, or tomato for an Indian curry. It is important to check the carb content of the sauce, as some tomato-based sauces can be high in carbohydrates. Spices commonly used in keto-friendly curries include turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper.
When serving keto curry, it is best to avoid rice and instead use cauliflower rice, mashed cauliflower, or riced cabbage or broccoli. It can also be served with low-carb flatbread or naan.
There are many keto-friendly curry recipes available, including keto chicken curry, keto Thai curry, and keto shrimp curry. These recipes typically involve cooking meat and vegetables in a spice blend and serving them with low-carb sides.
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Accompaniments
When it comes to keto-friendly accompaniments to a curry, rice is off the table, but there are several alternative options. One popular choice is cauliflower rice, which can be served plain or mashed. Riced cabbage and broccoli are also suitable low-carb substitutes. For a more substantial meal, you can serve your curry with keto flatbread or naan.
If you're looking for something a little different, spiralized zucchini or spaghetti squash make great veggie noodles to accompany your curry. You could also try a low-carb salad, topped with tender pieces of chicken or shrimp for a boost of protein.
When choosing a curry paste or pre-made blend of spices, be sure to check the label to avoid carb-heavy ingredients like sugar, flour, or fillers. Instead, opt for powders over pastes to reduce unnecessary carbs from corn starch or other thickeners.
For a Thai curry, coconut milk is a great base with a carb count similar to heavy cream, providing about 6g of carbs per cup. However, be mindful of the overall carb count in your meal, especially if you're using coconut milk in addition to other ingredients that contain carbs.
If you're making an Indian curry, you can use coconut milk or opt for a tomato-based sauce, but be sure to check the carb content of your chosen tomato sauce or paste.
Lastly, don't forget to experiment with vegetables. While certain vegetables like chickpeas are high in carbs and should be avoided, you can include onions, baby corn, bok choy, alfalfa sprouts, and mushrooms in your keto-friendly curry.
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Recipe
Yes, you can eat curry on keto! Here is a recipe for keto chicken curry that serves as a simple, tasty, and quick midweek meal. It is a one-pan dinner that requires only 5 minutes of preparation and around 30 minutes of cooking time.
Ingredients:
- Boneless chicken thighs or breasts, cubed into bite-sized pieces
- Chopped onion
- Fresh ginger
- Garlic
- Chilli
- Pureed fresh tomatoes or canned chopped tomatoes
- Chicken stock
- Natural yoghurt or coconut yoghurt
- Turmeric
- Smoked paprika
- Chilli powder
- Garam masala
- Sea salt
- Black pepper
- Ground coriander
- Cardamom pods
- Fresh coriander (cilantro)
- Cauliflower rice or keto naan bread to serve
- Optional: lemon or lime wedge, chilli flakes, spinach leaves, yellow or green peppers, and/or green beans
Instructions:
- Heat oil in a non-stick frying pan over medium heat.
- Fry the chopped onion until golden brown.
- Add the chicken and other ingredients to the pan and mix well.
- Simmer on the stove until cooked, stirring through the coriander at the end and removing the cardamom pods.
- Serve with cauliflower rice or keto naan bread. Garnish with a wedge of lime or lemon, and some chopped coriander or spring onion if desired.
This recipe can be adapted to include more sauce by adding extra yoghurt, tomatoes, or coconut cream. You can also add more vegetables, such as yellow or green peppers, spinach leaves, or green beans. For a milder flavour, use less curry paste and skip the chilli flakes. For more heat, add Thai chillies, sriracha, or red pepper flakes.
This keto chicken curry can be stored in an airtight container in the refrigerator for 3-4 days and freezes well for up to 3 months.
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Frequently asked questions
Yes, you can eat curry on keto. However, it is important to ensure that the curry is made with keto-friendly ingredients and does not contain any added sugars or other carbohydrates. The total carb content should be less than 20 grams.
A keto-friendly curry will typically be low in carbohydrates and made with keto-approved spices such as turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper. It is best to make your own curry at home to ensure it is keto-friendly, but there are also many keto curry recipes available online and in cookbooks.
When making a keto curry, it is recommended to use powders instead of pastes or pre-mixed packages, as these often contain added thickeners that can increase the carb count. You can use coconut milk as a base for Thai curries and tomatoes for Indian curries, but be mindful of the carb content of your ingredients. Serve your keto curry with cauliflower rice or mashed cauliflower instead of regular rice.
