Jeffrey Salazar
The ketogenic diet is a low-carbohydrate method of eating. Many people are curious about whether they can eat curry on keto and, if so, how to make a keto-friendly curry. The good news is that curry can be enjoyed on a keto diet as long as it is made with keto-friendly ingredients. Traditional curries are made from a blend of spices that are usually keto-friendly, such as turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper. However, when buying a pre-made blend of curry, it is important to check the label to ensure it does not contain carb-heavy ingredients like sugar, flour, or fillers. Additionally, keto-friendly substitutes can be used in place of rice, such as cauliflower rice, riced cabbage, or broccoli.
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What You'll Learn
Keto-friendly ingredients
Many traditional curry recipes contain ingredients that are not compatible with a ketogenic diet due to their high carbohydrate content. However, with some simple ingredient swaps, it is possible to make a delicious keto-friendly curry.
Firstly, it is important to choose a keto-friendly base. Instead of starchy ingredients like potatoes or lentils, opt for cauliflower rice, courgette noodles, shirataki noodles, or riced cabbage or broccoli. These low-carb alternatives provide a satisfying texture and absorb the flavours of the curry.
When it comes to protein, choose lean options such as skinless chicken breast, shrimp, tofu, or paneer. Ensure that any pre-marinated or processed proteins are free from added sugars or high-carb ingredients.
Most spices are naturally low in carbs, so feel free to season your curry generously. Common curry spices such as turmeric, cumin, coriander, ginger, garlic, fenugreek, mustard seed, cinnamon, clove, and black pepper are all great choices. However, be cautious of store-bought curry pastes or sauces, as they may contain added sugars or high-carb thickeners. It is best to make your own or opt for powders over pastes to avoid unnecessary carbs.
You can also add healthy fats to your curry. Use coconut oil or ghee as your cooking fat to enhance the flavours and provide beneficial fats. Coconut milk is another popular ingredient in keto curries, as it has a similar carb count to heavy cream.
Lastly, be mindful of portion control, even when using keto-friendly ingredients. With these simple swaps, you can enjoy a delicious and satisfying keto-friendly curry.
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Portion sizes
The recommended serving size for keto chicken curry is typically two cups, which provide approximately 470 calories, 32 grams of total fat, 4 grams of net carbohydrates, and 37 grams of protein. This serving size ensures that the dish fits within the macronutriencial guidelines of a keto diet, which typically involves a reduction in carbohydrate intake and an increase in fat and protein consumption.
When preparing a keto curry, it's important to consider the ingredients used and their impact on portion sizes. For example, using coconut milk, as suggested in some recipes, can add significant calories and fat to the dish. While coconut milk is compatible with keto, its carb count is similar to that of heavy cream, with about 6 grams of total carbs per cup. Therefore, when including coconut milk in your keto curry, you may need to adjust the portion size of other ingredients or the overall serving size to stay within your desired macronutrient ranges.
Similarly, the type of meat and vegetables used in your curry can impact portion sizes. For instance, if you're using chicken, you might opt for boneless thighs cut into 2-inch cubes, as mentioned in one recipe. The size and quantity of vegetables, such as onions, tomatoes, and spinach, can also vary depending on your preferences and the specific recipe followed.
It's worth noting that some keto enthusiasts recommend serving curry with low-carb side dishes like cauliflower rice, mashed cauliflower, or riced cabbage, which can help bulk up the meal while keeping carbohydrate intake in check. These side dishes can be included in your portion calculations to ensure you're getting a balanced and satisfying keto meal.
In summary, when it comes to portion sizes for keto curry, it's important to consider the overall carbohydrate content, the specific ingredients used, and the inclusion of any low-carb side dishes. Adjusting your portions accordingly will help ensure that your curry meal aligns with the macronutrient distribution recommended for a keto diet.
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Carbohydrate content
The Ketogenic Diet is a low-carbohydrate method of eating. Therefore, when making a curry to suit a keto diet, it is important to be mindful of the overall carbohydrate content of the meal and adjust the ingredients and serving sizes accordingly.
A keto-friendly curry should avoid ingredients that are high in carbohydrates. For example, when making a curry sauce, it is best to avoid pre-made curry pastes as they often contain corn starch or other thickeners that add unnecessary carbohydrates. Instead, opt for powders or make your own paste from a blend of spices such as turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper. You can also add vegetables such as cabbage, broccoli, and cauliflower, which are low in carbohydrates.
Some keto-friendly curry recipes include chicken curry, shrimp curry, Thai curry, and coconut chicken curry. These recipes typically use coconut milk, which has a similar carb count to heavy cream (about 6g total carbs per cup), and low-carb vegetables. It is also important to be mindful of portion sizes, as even with keto-friendly ingredients, portion control is essential.
One keto chicken curry recipe suggests using two cans of coconut milk, curry paste and/or other spices, chicken or another protein of choice, broth, and low-carb vegetables. This is all mixed in a slow cooker for 6-8 hours. Another recipe includes browning meat in EVOO with garlic and scallions, then simmering it with chopped tomatoes, stock, spinach, and full-fat Greek yogurt. This recipe serves about four people and can be served with a side of buttered broccoli.
It is also possible to make keto-friendly sides to accompany a curry. For example, cauliflower rice, mashed cauliflower, and keto naan bread are all low-carb substitutes for traditional rice and bread.
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Chicken curry recipes
Chicken curry is a popular dish that can be made keto-friendly with a few simple adjustments. Here are some recipes and tips for making delicious keto chicken curry.
Keto Chicken Curry Recipes:
Indian-Inspired Chicken Curry:
This recipe is packed with flavor and requires minimal effort. It has a tomato-based sauce with a nice spice kick. Here are the basic steps:
- Sauté onion in oil until golden brown.
- Add garlic, ginger, and spices (such as turmeric, chili powder, and garam masala) and stir until aromatic.
- Add cubed chicken and cook until no longer pink.
- Add pureed tomatoes, green chilli, yogurt, and salt, and sauté until the tomatoes break down.
- Garnish with chopped coriander and serve with cauliflower rice or keto naan.
Coconut Chicken Curry:
This is a creamy and aromatic dish with only 5.4 grams of net carbs per serving. Here's how to make it:
- Marinate cubed chicken with yogurt, lime, garlic, and spices.
- Fry the chicken in coconut oil until cooked.
- For the sauce, use coconut milk, tomato puree, cream, and spices such as turmeric and garam masala.
- Serve with cauliflower rice or keto-friendly naan bread.
Slow Cooker Chicken Curry:
This is an easy recipe that can be made in a slow cooker. Here's what you need to do:
- Combine coconut milk, curry paste or spices, chicken, broth, vegetables (such as cabbage), and any other desired ingredients in a slow cooker.
- Cook on low heat for 6-8 hours.
- Serve with cauliflower rice or mashed cauliflower.
Tips for Keto Chicken Curry:
- Use powders instead of pastes to avoid unnecessary carbs from thickeners.
- Check the labels of pre-made spice blends to ensure they don't contain sugar, flour, or fillers.
- Fresh ingredients add more flavor than dried ones.
- Serve with low-carb sides like cauliflower rice, riced cabbage, or broccoli.
- Garnish with chopped spring onion, cilantro, or a wedge of lime.
- Use coconut yogurt or coconut cream instead of dairy yogurt.
- Freeze leftovers for up to 3 months.
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Other keto curry recipes
Keto Coconut Chicken Curry
This is a popular keto chicken curry recipe that can be made in under 30 minutes. It features a blend of creamy coconut milk, Thai red curry, and fresh vegetables. You can adjust the spice level to your preference by adding Thai chiles, sriracha, or red pepper flakes. Serve it with cauliflower rice, mashed cauliflower, or regular rice if it fits your diet.
Keto Chicken Curry with Curry Coconut Sauce
This recipe is shared by a user whose family has been on keto for two years. It involves frying onions in hot coconut oil and adding bite-sized chicken cubes. The chicken is cooked in a curry coconut sauce, which can be poured over fried cauliflower rice. You can garnish the dish with chopped spring onion, fresh cilantro leaves, and a slice of lemon or lime.
Keto Chicken Tikka Masala
This recipe is shared by Sugar Free Londoner, who suggests serving it with cauliflower rice or keto naan bread. The chicken is cubed into 2-inch pieces and cooked with onion, fresh ginger, garlic, and chili. The wet ingredients include pureed fresh tomatoes, chicken stock, and natural yogurt, while the spices include turmeric, smoked paprika, chili powder, garam masala, and more.
Keto Shrimp Curry
This recipe is mentioned in a list of keto-friendly curry dishes and can be a great way to add some seafood to your keto diet.
Keto Pork Vindaloo
Vindaloo is a popular Indian curry dish that can be made keto-friendly. This recipe is perfect for those who want to include pork in their keto diet.
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Frequently asked questions
Yes, you can eat curry on keto, but you need to ensure the ingredients are keto-friendly.
A keto-friendly curry is one that is low in carbohydrates. Thai and Indian curry dishes are often served with rice, which is high in carbohydrates. Instead, you can substitute rice with cauliflower rice, riced cabbage, or broccoli.
There are many keto-friendly curry recipes available, including keto chicken curry, keto shrimp curry, keto Thai curry, and keto coconut chicken curry.
Traditional curries are made from a blend of spices that are keto-friendly, including turmeric, cumin, coriander, ginger, fenugreek, mustard seed, cinnamon, garlic, clove, and black pepper. You can use either curry powder or paste, but powders are generally recommended as pastes often contain corn starch or other thickeners that add unnecessary carbohydrates. Other keto-friendly ingredients include coconut milk, chicken or other meats, broth, vegetables, and shredded cabbage.
There are many websites and blogs dedicated to keto-friendly recipes, including Parade, Sugar Free Londoner, and My Keto Kitchen. These websites offer a variety of keto curry recipes, including Indian-inspired chicken curry, keto chicken tikka masala, and keto chicken curry with cauliflower rice.
